High-Protein & Energizing
Healthy Snacks for Teens: Fuel Growth & Energy
Teenagers need snacks that keep up with their active lifestyles. We've identified 891+ high-protein, energizing options that teens actually want to eat—perfect for school, sports, and on-the-go fuel.
10-20g Protein
Sustained Energy
Teen Taste-Approved
Portable & Convenient
Why Teens Need Better Snacks
Adolescence is a period of rapid growth requiring 2,000-3,000 calories daily. Teens often skip meals, rely on vending machines, and grab junk food between activities. Poor snacking leads to energy crashes, mood swings, and nutrient deficiencies.
Our research team analyzed 1000 products to find snacks that combine high protein (10-20g), complex carbs, healthy fats, and minimal added sugars. Below, you'll discover protein bars, jerky, trail mix, Greek yogurt, and energy-dense options that fuel teenage bodies without sacrificing taste.
What Makes a Great Teen Snack?
Nutritional Priorities
- High Protein: 10-20g to support muscle growth and recovery
- Complex Carbs: Whole grains for sustained energy
- Healthy Fats: Nuts, seeds, avocado for brain health
- Low Added Sugar: Under 12g per serving
Teen-Friendly Features
- Convenient: Grab-and-go packaging, no prep needed
- Portable: Fits in backpacks, gym bags, lockers
- Tastes Good: Flavor variety teens actually enjoy
- Cool Branding: Athletic/performance-focused marketing
Browse All Teen-Friendly Snacks (891 products)
Moonions
Lesser Evil
Calories: 464
Protein: 7.14g
Carbs: 64.3g
Sugar: 3.57g
Dairy-Free
Egg-Free
Chuck
– Carnivore Snax
Calories: 571
Protein: 57.1g
Carbs: 2g
Sugar: g
Carnivore
Dairy-Free
100% It's a Kind of Magic 50%veg 50% Fruits Natural
KIND
Calories: 525
Protein: 15g
Carbs: 35g
Sugar: 12.5g
Dairy-Free
Egg-Free
Breaded Pollock fish fillets - Realgood
Realgood Foods
Calories: 107
Protein: 17.9g
Carbs: 4.46g
Sugar: 0.89g
Dairy-Free
Egg-Free
Mozzarella, Parmesan & Fontina Cheese
Realgood Foods
Calories: 224
Protein: 18.8g
Carbs: 1.8g
Sugar: 0.6g
Egg-Free
Gluten-Free
S’mores Protein Treat
Magic Spoon
Calories: 350
Protein: 27.5g
Carbs: 45g
Sugar: 5g
Egg-Free
Gluten-Free
Unknown Product
Magic Spoon
Calories: 382
Protein: 33g
Carbs: 13g
Sugar: 1g
Egg-Free
High Protein
Red velvet tasty pastry
Legendary Foods
Calories: 279
Protein: 32.8g
Carbs: 39.3g
Sugar: 1.6g
High Fiber
High Protein
12 G. Protein Bar
RXBAR
Calories: 404
Protein: 23.1g
Carbs: 46.2g
Sugar: 26.9g
Dairy-Free
Gluten-Free
Mini blueberry
RXBAR
Calories: 200
Protein: 10g
Carbs: 25g
Sugar: 12g
Dairy-Free
Gluten-Free
Candied Nuts Simple Glazed
Lakanto
Calories: 500
Protein: 13.33g
Carbs: 36.67g
Sugar: 20g
Dairy-Free
Egg-Free
Wilde roze zalm
Wilde Brands
Calories: 143
Protein: 23g
Carbs: g
Sugar: g
Dairy-Free
Egg-Free
Wilde Knacker-Kerle
Wilde Brands
Calories: 269
Protein: 19.7g
Carbs: 1.4g
Sugar: 1.4g
Carnivore
Dairy-Free
Thunderbird
Thunderbird
Calories: 350
Protein: 5g
Carbs: 65g
Sugar: 50g
Dairy-Free
Egg-Free
18 Energy Bars
CLIF BAR
Calories: 382
Protein: 16.2g
Carbs: 58.8g
Sugar: 25g
Dairy-Free
Egg-Free
Dairy Free Dulce de Leche
Siete
Calories: 316
Protein: 7.89g
Carbs: 47.4g
Sugar: 42.1g
Egg-Free
Gluten-Free
Veggie Straws Rockin' Ranch
Hippeas
Calories: 500
Protein: 10.71g
Carbs: 60.71g
Sugar: 3.57g
Dairy-Free
Egg-Free
Crunchy Cheezmos
Lesser Evil
Calories: 435
Protein: 8.7g
Carbs: 65.2g
Sugar: 4.35g
Egg-Free
Gluten-Free
Berry And Vanilla Oat Cups
Made Good
Calories: 400
Protein: 5.71g
Carbs: 60g
Sugar: 25.7g
Dairy-Free
Egg-Free
Organic Baked Oat Cups
Made Good
Calories: 400
Protein: 5.71g
Carbs: 60g
Sugar: 22.9g
Egg-Free
Gluten-Free
Cinnamon Maple Bar
88 Acres
Calories: 444
Protein: 15.6g
Carbs: 46.7g
Sugar: 15.6g
Egg-Free
High Fiber
Blueberry Lemon Seed + Oat Bar
88 Acres
Calories: 422
Protein: 13.3g
Carbs: 51.1g
Sugar: 22.2g
Dairy-Free
Egg-Free
Chocolate Fudge Brownie
Aloha
Calories: 393
Protein: 25g
Carbs: 46.4g
Sugar: 7.14g
High Fiber
High Protein
Protein Bar, Chocolate Chip Cookie Dough
Aloha
Calories: 333
Protein: 33.3g
Carbs: 43.3g
Sugar: 1.7g
Egg-Free
High Fiber
Protein Bar, Chocolate Fudge Brownie
Aloha
Calories: 393
Protein: 25g
Carbs: 46.43g
Sugar: 8.93g
Egg-Free
High Fiber
Sorbetto al limone
Aloha
Calories: 120
Protein: 17g
Carbs: 29g
Sugar: 22g
Dairy-Free
Egg-Free
Sweet Aloha Rolls
Aloha
Calories: 314
Protein: 11.43g
Carbs: 60g
Sugar: 17.14g
Nut-Free
Soy-Free
Aloha nuggets
Aloha
Calories: 202
Protein: 17.2g
Carbs: 13.7g
Sugar: 1.3g
Dairy-Free
Egg-Free
Protein Bar, Peppermint White Chocolate
Aloha
Calories: 375
Protein: 25g
Carbs: 46.4g
Sugar: 7.14g
Egg-Free
Gluten-Free
Maple Sea Salt Plant-Based Protein Bar
Aloha
Calories: 423
Protein: 23.1g
Carbs: 42.3g
Sugar: 26.9g
Dairy-Free
Egg-Free
Aloha Edibles, Lotus Root Chips
Aloha
Calories: 536
Protein: 7.14g
Carbs: 60.71g
Sugar: 3.57g
Dairy-Free
Egg-Free
Aloha chippers cookie
Aloha
Calories: 558
Protein: 6.98g
Carbs: 62.79g
Sugar: 41.86g
Vegetarian
Caramel Sea Salt Plant Based Protein Bar
Aloha
Calories: 411
Protein: 25g
Carbs: 44.64g
Sugar: 5.36g
Egg-Free
Gluten-Free
Aloha Aina Banana Nut Loaf
Aloha
0
Protein: 6.7g
Carbs: 13.3g
Sugar: 6.7g
Dairy-Free
Low Carb
Organic Protein Bars Variety Pack, Costco
Aloha
Calories: 429
Protein: 25g
Carbs: 42.86g
Sugar: 8.93g
Dairy-Free
Egg-Free
Wagyu Brisket
– Carnivore Snax
Calories: 705
Protein: 35.3g
Carbs: g
Sugar: g
Carnivore
Dairy-Free
Ranch Flavored Popped Protein Chips
Legendary Foods
Calories: 441
Protein: 58.8g
Carbs: 11.8g
Sugar: 2.94g
Egg-Free
Gluten-Free
Beef Sliders
– Carnivore Snax
Calories: 536
Protein: 60.7g
Carbs: 3g
Sugar: 1g
Carnivore
Dairy-Free
Iberico Coppa
– Carnivore Snax
Calories: 600
Protein: 35.3g
Carbs: 1g
Sugar: g
High Protein
Dairy-Free
Oatmeal Chocolate Chip
Aloha
Calories: 393
Protein: 25g
Carbs: 48.2g
Sugar: 7.14g
Egg-Free
Gluten-Free
Frequently Asked Questions
What are the healthiest snacks for teenagers?
The healthiest snacks for teens include high-protein options like Greek yogurt (15-20g protein), beef jerky (9-12g), protein bars (10-20g), string cheese (7-8g), hard-boiled eggs (6g), and trail mix with seeds. Teens need 10-30g protein per snack to support rapid growth, muscle development, and sustained energy for school and sports.
How much protein should teens eat per snack?
Teenagers should aim for 10-20g protein per snack, especially active teens in sports. Adolescents ages 14-18 need 46-52g protein daily (girls) and 52-59g daily (boys). Snacks contribute 15-30% of daily protein. High-protein snacks prevent energy crashes, support muscle recovery after workouts, and promote satiety between meals.
What snacks do teenagers actually like?
Teens prefer portable, convenient snacks they can grab quickly: protein bars (Quest, RXBAR), jerky (beef, turkey), chips (Siete, PopChips), smoothies, energy balls, string cheese, hummus with pretzels, and fruit with nut butter. Avoid "health food" branding—teens respond better to brands marketed as performance-fuel or athlete-approved.
What are good pre-workout snacks for teen athletes?
Best pre-workout snacks for teen athletes (30-60 min before exercise): banana with almond butter (quick carbs + protein), Greek yogurt with granola (15g protein), turkey roll-ups (lean protein), apple slices with string cheese, or a small protein bar (150-200 calories). Aim for 2:1 carb-to-protein ratio for energy.
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