By FDA labeling standards, a good source of protein provides at least 10% of the daily value (a standard 50g of protein per day is used) and an excellent source provides 20% or more. Thus any snack that has at least 5 grams of protein per serving can claim it's a good source of protein and any snack with 10 grams of protein per serving or more is high in protein - even if this snack is well over 300 calories per serving.
Yes, a serving of peanut butter will get you 7 grams of protein but it also packs in nearly 200 calories and only has 17% of its calories coming from protein vs. the 76% of its calories that are from fat. While peanut butter is a delicious option, there are plenty of other high-protein snack options out there.
This is why finding high-protein snacks goes beyond how many grams of protein are listed on the label. To determine how well your options stack up, pay attention to protein density, meaning protein as a % of total calories and not just protein grams.
The best high-protein foods and snacks, contain more protein in them than other macros - meaning they are a better source of protein than they are a source of fat and carbs.
The high protein snacks listed below have at least 8 grams of protein per every 100 calories or, 30% of its calories coming from protein.