{"id":1404,"date":"2025-03-07T23:18:40","date_gmt":"2025-03-07T23:18:40","guid":{"rendered":"https:\/\/fruut.pt\/?p=1404"},"modified":"2025-03-10T22:52:18","modified_gmt":"2025-03-10T22:52:18","slug":"lanches-proteicos-saudaveis","status":"publish","type":"post","link":"https:\/\/fruut.pt\/en\/2025\/03\/07\/lanches-proteicos-saudaveis\/","title":{"rendered":"Healthy Protein Snacks: Benefits and Snack Suggestions"},"content":{"rendered":"<h1><span style=\"color: #69130f;\"><strong>Healthy Protein Snacks: Benefits and Snack Suggestions<\/strong><\/span><\/h1>\n<p><span style=\"color: #000000;\">The main purpose of snacks is to maintain satiety and control hunger to avoid eating large amounts of food at main meals, so it is essential to choose <strong>healthy protein snacks<\/strong>.<\/span><\/p>\n<p><span style=\"color: #000000;\">Protein snacks are great snack options, especially on busy days, as they prevent you from snacking or constantly feeling hungry. Plus, they can be very practical and nutritious!<\/span><\/p>\n<h2><span style=\"color: #69130f;\"><strong>What to include in a healthy protein snack<\/strong><\/span><\/h2>\n<p><span style=\"color: #000000;\">Typically, protein snacks have an average of 15 to 20 grams of protein and can be made up of:<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Eggs: eggs are an excellent source of high biological value proteins \u2013 with around 7g of protein per egg \u2013 and rich in vitamins and minerals.<\/span><\/li>\n<li><span style=\"color: #000000;\">Lupins: lupins are a very popular snack among the Portuguese and are a low-energy food with a high protein and fiber content, which makes them very filling. For a 100g saucer, we consume 14g of protein.<\/span><\/li>\n<li><span style=\"color: #000000;\">Fresh cheese: a staple of the Mediterranean diet and widely consumed by the Portuguese, fresh cheese is a food with low fat and calorie content and rich in proteins of high biological value. A fresh cheese contains around 9g of protein.<\/span><\/li>\n<li><span style=\"color: #000000;\">Yogurt: Yogurt is a food that has an interesting protein content (around 6g per serving). There is currently a wide range of yogurts on the market, but you should always choose those that have a low sugar content (&lt;6g\/100g) and the low-fat version.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Protein-rich yogurts, such as skyr and kvarg, have a high nutritional content of high biological value proteins (between 11 and 23g per serving) and a low fat content, making them a great and very filling option.<\/span><\/p>\n<ul>\n<li><span style=\"color: #000000;\">Nuts and oleaginous fruits: nuts are an excellent source of healthy fat, protein, fiber, vitamins and minerals. Their protein values can range from 10 to 30% per 100g, mainly in walnuts, peanuts and hazelnuts.<\/span><\/li>\n<\/ul>\n<h2><strong><span style=\"color: #69130f;\">8 healthy protein snack ideas<\/span><\/strong><\/h2>\n<ol>\n<li>\u00a0<span style=\"color: #000000;\">1 small ball or slice of dark bread with two scrambled eggs \u2013 19g of protein<\/span><\/li>\n<li><span style=\"color: #000000;\">\u00a02 boiled eggs with 40g of lupins \u2013 21g of protein<\/span><\/li>\n<li><span style=\"color: #000000;\">1 Ball or slice of <a style=\"color: #000000;\" href=\"https:\/\/fruut.pt\/en\/2025\/03\/07\/qual-o-melhor-pao-para-comer\/\">bread<\/a> dark with 1 fresh cheese and 1 dessert spoon of peanut butter \u2013 16g of protein<\/span><\/li>\n<li><span style=\"color: #000000;\">\u00a01 kvarg type yogurt with 1 serving of fruit \u2013 18g of protein<\/span><\/li>\n<li><span style=\"color: #000000;\">1 low-fat yogurt with 3 tablespoons of chia seeds + 1 package of Fruut apple, almond and coconut \u2013 15g of protein<\/span><\/li>\n<li><span style=\"color: #000000;\">\u00a01 low-fat yogurt with 90g of lupins \u2013 20g of protein<\/span><\/li>\n<li><span style=\"color: #000000;\">4 rice crackers with peanut butter and 2 babybel cheeses \u2013 16g of protein<\/span><\/li>\n<li><span style=\"color: #000000;\">\u00a02 babybel cheeses with 1 Fruut apple and peanut package<\/span><\/li>\n<\/ol>\n<p><span style=\"color: #000000;\">There are many options for healthy, high-protein snacks. Don&#039;t believe us? Check out our article where we suggest 7 protein-rich snacks. <\/span><\/p>\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Protein snacks for more satiety<\/p>","protected":false},"author":2,"featured_media":1405,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1404","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1404","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/comments?post=1404"}],"version-history":[{"count":3,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1404\/revisions"}],"predecessor-version":[{"id":1512,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1404\/revisions\/1512"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/media\/1405"}],"wp:attachment":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/media?parent=1404"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/categories?post=1404"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/tags?post=1404"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}