Protein is important for a variety of reasons: fat loss, metabolism, and muscle regeneration, just to name a few. And whether you’re trying to lose weight or gain muscle, these high-protein snack options are a delicious way to meet your health goals.

A good rule of thumb is to look for snacks that have close to a 1:10 (or higher) ratio of protein to calories. That is, 1 gram of protein per 10 calories.

Greek yogurt and mandarin oranges

Plain greek yogurt is basically a super food; in a 3/4th cup serving there are 100 calories and 18 grams of protein. This definitely passes the vibe check. Though it’s not super palatable by itself – try adding a packet of no-calorie sweetener and some mandarin orange segments. With the mandarin orange, this delicious snack clocks in at 8 grams of protein and 150 calories – still fitting into the 1:10 ratio rule. If you’re not a fan of citrus, try berries instead!

Turkey and cream cheese pinwheels

If you make these pinwheels with one slice of turkey, two tbsp of low-fat cream cheese, and a pickle spear, each one has 133 calories and 11 grams of protein. That’s just under the 1:10 ratio of protein to calories, but it’s close enough.

Cottage cheese with mustard and veggies

This one may sound disgusting to some, but don’t knock it til you’ve tried it. The mustard adds a delicious tang to the cottage cheese, and makes a perfect dip for veggies. 1 cup contains 163 calories and 28 grams of protein – a fantastic ratio.

Edamame

There are many ways to enjoy edamame. If you’re not familiar, edamame is just soybeans, usually served steamed or boiled in their pods and lightly salted. If prepared this way, you don’t eat the outside – just the beans inside. You can also find it dry-roasted for a crunchy, shelf-stable snack. Either way, one cup of edamame contains 188 calories and 18.4 grams of protein.

Hard-boiled eggs

An oldie but a goodie, hard-boiled eggs made this list for several reasons. They’re super easy to prepare, can be spruced up with salt or hot sauce, and are so convenient. Each egg contains about 77 calories and 6 grams of protein. This is another snack that falls just slightly shy of the 1:10 ratio, but again: that rule is a general guideline rather than a strict rule to be followed at all times. Plus the vitamins, minerals, and amino acids they contain more than make up for it.