Meat and fish options
Gullfiskur Harfiskur (Icelandic Dried Fish)
“With 80g protein per 100g, this is lean, briny, and pure,” says David Higgins, the author of The Hollywood Body Plan, and co-founder of lifestyle performance club Bodyspace.
This traditional Icelandic snack is quite literally just dried white fish—no frills, no carbs, and more protein than almost any food on the planet. “I first discovered it while working in Iceland and it’s now a non-negotiable travel snack,” says Higgins.
Eat it with a smear of hummus or a grain-based cracker for a smart balance of texture.
Biltong
Think of biltong as jerky’s more sophisticated cousin. It’s air-dried, richly seasoned beef that’s protein-dense and packed with umami. “My go-to? The Biltong Factory. Their classic cut is clean, chewy, and easy to portion out,” says Higgins, who points to biltong’s whopping 50g of protein per 100g. “Add a handful of roasted chickpeas or lentil crackers for a complete amino chain,” he says.
Vegetarian options
Seitan
“If you’re not gluten-intolerant, seitan is a real powerhouse with up to 25g of protein per 100g,” says physical trainer and nutritionist Penny Weston. Often used as a meat alternative by vegans, seitan is well known for its texture and it’s ability to absorb flavors, making it a decent addition to curries, stews, stir-frys and other dishes.
Edamame
“These young soybeans pack a serious protein punch,” says Sas Parsad, nutritionist and founder of The Gut Co. We’re talking around 11g per 100g. Equally as important, these high-protein snacks bring beneficial fiber to feed your gut bacteria and help you feel fuller.
“The result? A full, satisfied feeling and a microbiome that actually thrives,” says Parsad. Sprinkle with sea salt, or add to salads and grain bowls for a simple protein top-up.
Pumpkin seeds
Another protein packed meal-topper, pumpkin seeds pack around 30g per 100g alongside zinc and magnesium, which support immunity and energy. “I love sprinkling them over porridge, salads or soups for a crunchy, nutrient-dense boost,” says Weston.
Hemp seeds
Another salad-topper extraordinaire, Parsad recommends these humble seeds for a walloping 32g of protein per 100g, along with brain-boosting omega-3s and prebiotic fiber. “The fiber feeds your gut bugs, while the healthy fats help keep inflammation down,” Parsad says. “I usually throw them in smoothies or sprinkle them over roasted veg—an easy way to boost both protein and gut health.”
