Snacks play a unique role in the day, bridging the gap between meals and helping prevent energy crashes, mood dips, and overeating later on. When chosen intentionally, they can support metabolism, stabilize blood sugar and make healthy eating feel far more sustainable. This is especially true when snacks include protein, which slows digestion and promotes satiety.
Still, not all protein snacks are created equal, and subtle nutritional differences can matter depending on your health goals. Factors like fat content, micronutrients, digestion rate and even personal preference can influence how a snack affects your body. Cost, convenience and how easy a food is to prep or store can also play a role in whether it becomes a regular part of your routine.
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That said, your needs may vary, so it's important to personalize your protein intake during snacks.
She says some may feel great after a snack with 4 grams of protein, while others may need 10 grams or more. Your overall daily protein intake also factors into the equation, but know that snacks are a key piece to meeting your needs for this macronutrient and other health goals.
Research also suggests that following a high-protein diet can aid in weight loss.
How Much Protein Is in Hard-Boiled Eggs? (Plus Other Pros and Cons)
One large hard-boiled egg contains about 6 grams of protein, making it a great place to start if you're counting your macros. "Hard-boiled eggs provide high-quality protein that contains all the essential amino acids," explains Dr. Chris Mohr, Ph.D., RD, the fitness and nutrition advisor at Garage Gym Reviews. "This supports muscle maintenance and repair."
Protein and convenience aren't all that hard-boiled eggs have going for them. Pasquariello loves that hard-boiled eggs contain:
Iron, which supports oxygen flow throughout the body, blood and muscle health and your immune systemCholine, which is an important nutrient for brain and liver healthZinc, which plays a role in protein synthesis, eye health, wound healing and blood sugar and cholesterol regulationVitamin B12, which assists with red blood cell creation and immune and nervous system healthRiboflavin, an antioxidant and key player in energy productionVitamin A, a critical antioxidant for eye, skin and immune healthVitamin E, another antioxidant that can boost heart and cognitive health"If you're eating many eggs in a day, that could be something to look at and figure out where you can make some swaps," Pasquariello explains, noting that making swaps can also increase your intake of other protein sources and a wider range of nutrients.
Related: This Is the #1 Best High-Protein Snack for Heart Health, According to Cardiologists
As with hard-boiled eggs, it's crucial to consider diet holistically. Cottage cheese makes that easy. "Many people love cottage cheese paired with fruit, but we’re now seeing how versatile cottage cheese is," she adds. "Cottage cheese is an easy way to boost the protein content of foods that are typically lower in protein, like pasta sauces, smoothies and pancakes."
Calcium for bone healthPhosphorus for bone healthActive and live cultures to support gut health
That said, it's not all good news for people who love cottage cheese. "Cottage cheese is higher in sodium, with about 300 milligrams per serving," Pelitera says. "If someone has high blood pressure or kidney disease, they may need to be wary of sodium intake."
"When paired with high potassium foods, like fruits, it can balance the sodium: potassium equation," Dr. Mohr points out. "It also can have saturated fat in the full-fat versions, so portion size and variety choice matter for heart health. Cottage cheese can also cause digestive discomfort for those who are lactose intolerant."
Ok—Which Is the Best High-Protein Snack: Hard-Boiled Eggs or Cottage Cheese?
In the end, you do you. "I do think either works, or both," Pasquariello says. For people who want to take a stand, take another look at the numbers:
Pelitera gives cottage cheese an ever-so-slight edge as a high-protein snack. "To me, cottage cheese is a little more 'bang for your buck' when it comes to protein," she explains. "However, if you like both of these foods, they can both be eaten daily as part of a healthy diet. They provide different micronutrients and can both help to create a complete, well-rounded diet."
Better yet: Just keep both on hand, unless you have an intolerance to one. You'll get less bored. "Rotating between them adds variety, spreads out nutrients, and makes it more likely that high-protein snacking stays sustainable over time," Dr. Mohr says.
Related: Cottage Cheese vs. Greek Yogurt: Which One's Healthier?
Sources:
Dr. Chris Mohr, Ph.D., RD, the fitness and nutrition advisor at Garage Gym Reviews Maddie Pasquariello, MS, RDN, a registered dietitianCourtney Pelitera, MS, RD, CNSC, a registered dietitian at Live It UpAmanda Sauceda, MS, RD, a registered dietitian Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Syndrome.Egg, whole, cooked, hard-boiled. FoodData Central.Saturated Fat. American Heart Association.Cheese, cottage, lowfat, 2% milkfat. FoodData Central.Cottage cheese, full fat, large or small curd. FoodData Central.Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association.Hence then, the article about which is the healthier high protein snack hard boiled eggs or cottage cheese was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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