I’m a Dietitian & This Is the High-Protein Snack I Never Leave Costco Without

If you often get hit with mid-morning or mid-afternoon hunger, a high-protein snack can be a game-changer. Protein is digested more slowly than carbs, so it helps keep you fuller for longer. Plus, it’s important to eat protein-rich foods throughout your day to meet your protein needs. Protein acts as the building block of muscles, bones, skin, hormones and more. Protein-rich foods are also full of key vitamins and minerals. 

On your next Costco run, pick up a variety pack of Chobani Less Sugar Greek Yogurt for a high-protein snack. These single-serving containers are easy to take to school or the office, and each container has 12 grams of high-quality protein! Plus, you’ll get four different flavors to keep your taste buds happy. In this article, learn more reasons why this strained Greek-style yogurt is so great, plus what to look for in a high-protein snack.

Why Chobani Greek Yogurt Is a Great High-Protein Snack

Contains High-Quality Protein

Yogurt is a complete source of protein, meaning it has all nine essential amino acids. It’s also a high-quality protein that your body absorbs efficiently. Yogurt has been shown to be especially good for increasing muscle mass because our bodies can digest and absorb it very well. So this is a great snack to pair with a resistance training session for muscle growth. 

Rich in Probiotics

Yogurt is a fermented milk product loaded with probiotics. Probiotics are live microorganisms that provide health benefits by introducing more healthy bacteria to your gut. Studies show that eating probiotic-rich foods like yogurt can improve immune health and cholesterol. It can also help manage diarrhea, inflammatory bowel disease and irritable bowel disease.

Lower in Added Sugar

Yogurt can be a sneaky source of added sugars in your diet. Eating too many added sugars can raise your risk of health issues like type 2 diabetes and heart disease, so the Dietary Guidelines for Americans 2020–2025 recommend limiting added sugars to no more than 10% of your daily calorie intake. That’s about 12 teaspoons (50 grams) per day for a 2,000-calorie diet.

Some sweetened yogurts have upward of 10 grams of added sugars per serving. One option is to switch to plain yogurt, but it can be too tangy for some. While you can add fruit for sweetness, that can be hard to do on the go. So we like that Chobani Less Sugar Greek Yogurt has just 5 grams of added sugar per serving. It gives you a little sweetness without contributing a ton of added sugar to your day.

May Reduce Your Risk of Type 2 Diabetes

Interestingly, research shows that eating yogurt may help prevent type 2 diabetes. For example, one study found that participants with a high intake of cheese and yogurt had a significantly lower risk of developing type 2 diabetes. Another large study evaluated the effects of different dairy products on health. It found that yogurt, in particular, is linked with a lower risk of type 2 diabetes. Researchers believe this may be because different nutrients in yogurt help reduce insulin resistance.

What to Look For in a High-Protein Snack

At Least 7 Grams of Protein

To select a snack that’s high in protein, we suggest finding one with at least 7 grams of protein. Check the Nutrition Facts panel, which lists the grams of protein per serving. Some high-protein foods besides Greek yogurt include beef, chicken, fish, nuts, kefir, cheese, eggs, legumes and tofu.

Minimal Saturated Fat

While animal sources of protein like beef and cheese are high-quality sources of protein, they can also be high in saturated fat. Eating too much saturated fat can raise your LDL cholesterol (the “bad” kind), which can increase your risk of heart disease and stroke.

So it’s worth being mindful of the total saturated fat in your high-protein snack. Plant proteins like nuts or legumes tend to be lower in saturated fat. You can also opt for low-fat or lean animal proteins. Fatty fish like sardines or salmon are also great options since they’re high in protein and heart-healthy omega-3 fatty acids. Canned fish can be enjoyed with crackers for a convenient, nutritious snack.

Minimal Added Sugars

Some high-protein snacks like protein bars or yogurt can also be sneaky sources of added sugars. As we mentioned earlier, eating too many added sugars can raise your risk of type 2 diabetes and heart disease, so it’s worth being mindful of the total added sugars in your snacks.

You can check the Nutrition Facts panel for the total added sugars per serving. Ideally, keep it as close to zero as possible. For certain snacks that won’t be possible, but you can compare options to find one with less added sugars, like Chobani Less Sugar Greek Yogurt.

The Bottom Line

Eating protein-rich snacks can help keep you satisfied between meals. Plus, it helps you meet your daily protein needs to support muscle, bone, skin and hormone health. On your next Costco trip, we suggest picking up Chobani Less Sugar Greek Yogurt. Each serving has an impressive 12 grams of protein and just 5 grams of added sugars. Plus, studies show that yogurt can improve gut health and help prevent type 2 diabetes.