High-Protein & Energizing
Healthy Snacks for Teens: Fuel Growth & Energy
Teenagers need snacks that keep up with their active lifestyles. We've identified 882+ 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 (882 products)
#1 INGREDIENT HEART HEALTHY PEANUTS
KIND
Calories: 607
Protein: 21.4g
Carbs: 17.9g
Sugar: 3.6g
Dairy-Free
Egg-Free
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
Cinnamon Maple Bar
88 Acres
Calories: 444
Protein: 15.6g
Carbs: 46.7g
Sugar: 15.6g
Egg-Free
High Fiber
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
18 Energy Bars
CLIF BAR
Calories: 382
Protein: 16.2g
Carbs: 58.8g
Sugar: 25g
Dairy-Free
Egg-Free
Chocolate Fudge Brownie
Aloha
Calories: 393
Protein: 25g
Carbs: 46.4g
Sugar: 7.14g
High Fiber
High Protein
Almond Butter Dark Chocolate Bar
Hu Chocolate
Calories: 460
Protein: 24g
Carbs: 36g
Sugar: g
Egg-Free
Gluten-Free
10 Peanut Butter Chocolate Chip 10 Chocolate Chip Cookie Dough
LARABAR
Calories: 467
Protein: 8.89g
Carbs: 53.33g
Sugar: 35.56g
Egg-Free
Gluten-Free
Aloha nuggets
Aloha
Calories: 202
Protein: 17.2g
Carbs: 13.7g
Sugar: 1.3g
Dairy-Free
Egg-Free
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
Almonds
KIND
Calories: 475
Protein: 7.5g
Carbs: 57.5g
Sugar: 40g
Dairy-Free
Egg-Free
Larabar kid brownie
LARABAR
Calories: 444
Protein: 7.4g
Carbs: 63g
Sugar: 37g
Egg-Free
High Fiber
Ranch Flavored Popped Protein Chips
Legendary Foods
Calories: 441
Protein: 58.8g
Carbs: 11.8g
Sugar: 2.94g
Egg-Free
Gluten-Free
Key Lime Pie Protein
Clean Simple Eats
Calories: 333
Protein: 33.3g
Carbs: 45g
Sugar: 1.7g
Egg-Free
Gluten-Free
Wagyu Brisket
– Carnivore Snax
Calories: 705
Protein: 35.3g
Carbs: g
Sugar: g
Carnivore
Dairy-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
Apple pie
LARABAR
Calories: 444
Protein: 8.9g
Carbs: 55.6g
Sugar: 40g
Dairy-Free
Egg-Free
Lesser Evil Watermelon Hibisucus
Lesser Evil
Calories: 429
Protein: 7.14g
Carbs: 53.6g
Sugar: 10.7g
Dairy-Free
Egg-Free
Baked Crunchy Medley Apple & Strawberry Chips
Bare Snacks
Calories: 393
Protein: 3.6g
Carbs: 96.4g
Sugar: 71.4g
Dairy-Free
Egg-Free
Honey Salted Peanut Whole Nutrition Bar
CLIF BAR
Calories: 396
Protein: 20.83g
Carbs: 50g
Sugar: 22.92g
Egg-Free
High Fiber
Lil' Puffs Sweet Potato Apple Asteroid
Lesser Evil
Calories: 429
Protein: 14.3g
Carbs: 57.1g
Sugar: 0g
Dairy-Free
Egg-Free
Grass Fed Beef Ribeye Crisps
Carnivore Crisps
Calories: 476
Protein: 52.4g
Carbs: g
Sugar: g
Carnivore
Dairy-Free
Banana Chocolate Chip Bars
LARABAR
Calories: 444
Protein: 6.7g
Carbs: 60g
Sugar: 42.2g
Egg-Free
Gluten-Free
Beef Liver Crisps
Carnivore Crisps
Calories: 333
Protein: 52.4g
Carbs: 9.52g
Sugar: g
High Protein
Dairy-Free
Mornings Organic Soft Baked Oat Bars Cinnamon Bun
Made Good
Calories: 400
Protein: 6.67g
Carbs: 66.7g
Sugar: 20g
Egg-Free
High Fiber
Granola Bars Birthday Cake Flavor
Made Good
Calories: 458
Protein: 8.33g
Carbs: 70.8g
Sugar: 25g
Egg-Free
Nut-Free
Grass Fed Beef Heart Crisps
Carnivore Crisps
Calories: 333
Protein: 57.1g
Carbs: 5g
Sugar: g
High Protein
Dairy-Free
Pork Loin Crisps
Carnivore Crisps
Calories: 333
Protein: 57.1g
Carbs: g
Sugar: g
Carnivore
Dairy-Free
Leg of Lamb Crisps
Carnivore Crisps
Calories: 333
Protein: 52.4g
Carbs: 2g
Sugar: g
High Protein
Dairy-Free
Aloha mango
Aloha
Calories: 26
Protein: 55.56g
Carbs: 25.93g
Sugar: 14.81g
Dairy-Free
Egg-Free
Chocolate Chip Granola Minis
Made Good
Calories: 458
Protein: 8.33g
Carbs: 66.7g
Sugar: 25g
Egg-Free
High Fiber
Clif Bar Blueberry Crisp Bar 68 G X
CLIF BAR
Calories: 400
Protein: 10g
Carbs: 57.5g
Sugar: 30g
Dairy-Free
Egg-Free
Gator chomp
Chomps
Calories: 100
Protein: 10g
Carbs: 2g
Sugar: g
Carnivore
Dairy-Free
Be kind nut cluster
KIND
Calories: 525
Protein: 15g
Carbs: 35g
Sugar: 12.5g
Dairy-Free
Egg-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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