- Dietitians say the best high-protein snack at Costco is Go Raw Sprouted Organic Pumpkin Seeds.
- Each serving has 8 grams of protein, plus fiber and energizing minerals.
- They’re also shelf-stable and easily portable, so they’re great for snacking on the go.
Whether you’re on a long car ride, spending the day running errands, or powering through a busy workday, healthy snacks are a necessity for squashing between-meal hunger. Especially snacks that are high in satisfying protein to keep you full.
If you’re a Costco shopper, you’re in luck. Costco has lots of healthy, high-protein snacks. But dietitians say there’s one that rises above the others, and that’s Go Raw Sprouted Organic Pumpkin Seeds.
Read on to learn more about why dietitians love this crunchy, delicious snack and why it’s worth adding to your next Costco haul.
Why Dietitians Love Go Raw Sprouted Organic Pumpkin Seeds
Courtesy of Brand
Here are five reasons dietitians give these seeds their stamp of approval.
They’re High in Protein
Dietitians recommend including protein in snacks because it’s filling, helps curb appetite and supports blood sugar balance. And pumpkin seeds are a slam-dunk, says Tony Castillo, M.S., RD, LDN. “They’re packed with plant-based protein—about 8 grams per quarter-cup serving, which makes them a satisfying, muscle-supporting snack that’s easy to portion and take on the go,” he says.
They Have a Super-Short Ingredient List
Another reason to love these crunchy little seeds? They contain just 2 simple ingredients. “With only sprouted pumpkin seeds and a hint of sea salt, these seeds are simple, clean and minimally processed,” says Amy Goodson, M.S., RD, CSSD, LD. “The short ingredient list means you’re fueling your body without unnecessary additives or preservatives.”
They’re also sprouted, which adds to their nutritional value. “Sprouting enhances nutrient absorption, making the seeds easier to digest and their nutrients more bioavailable,” explains Goodson.
They’re Loaded with Energizing Minerals
These small, but mighty seeds are surprisingly rich in minerals. “Pumpkin seeds are often overlooked, but they’re nutrient powerhouses,” says Amy Kimberlain, M.S., RDN, CDCES. “Pumpkin seeds are an excellent source of zinc, which supports immune health, and magnesium, which plays a key role in energy production.”,
They are also excellent sources of manganese, copper and phosphorus, and a good source of iron. These minerals play a role in energy production, immune health and blood clotting, and they keep your bones and teeth strong and healthy. That’s a lot in one small package!,,,
They Provide Fiber
Like protein, fiber can help keep you satisfied between meals. And pumpkin seeds can help inch you closer to meeting your daily goals. “Each serving provides 2 grams of fiber, adding a satisfying crunch while supporting blood sugar balance and gut health,” says Yasi Ansari, M.S., RDN, CSSD. Considering that few of us get the 25 to 34 grams of fiber we need each day, every little bit helps!
For an even bigger fiber boost, pair pumpkin seeds with a piece of fruit, sprinkle them onto yogurt or blend them into a smoothie.
They’re a Crowd Pleaser
When it comes to snacking, we all have different needs. Maybe you’re vegan, gluten-free or simply trying to eat fewer animal foods. Go Raw Sprouted Organic Pumpkin Seeds check all these boxes. “Their versatility makes them a reliable choice for households with diverse dietary needs,” says Goodson. “They offer a wholesome snack option for anyone looking to enjoy something natural and nourishing.”
Since they come in a generous 22-ounce bag, you’ll always have plenty to go around. And unlike many other protein foods, they don’t spoil quickly or require refrigeration. Divide them up into single-serve baggies and toss them in your bag, desk drawer or the glove box of your car. They’re also “a great travel snack for a quick nutrient boost anytime,” adds Goodson.
Other Great Costco Choices
As much as dietitians love Go Raw Sprouted Organic Pumpkin Seeds, they’re not the only healthy high-protein snacks at Costco. RDs also give these protein-packed snacks the thumbs-up:
- RxBar: These bars are favorites among RDs thanks to their short, simple, real food ingredient list. RxBar is typically made with dried fruits like dates, nuts and egg whites. They usually contain 4 to 5 grams of fiber and 12 grams of protein, which makes them a satisfying pick.
- Chobani Complete Protein Drinks: Each convenient 10-ounce bottle packs a whopping 20 grams of hunger-curbing protein with zero added sugars. Plus, they’re creamy and delicious. They’re also lactose-free and have no artificial sweeteners or flavors.
- TruBar: “TruBar can be a good plant-based option for post-workout recovery, offering protein to support muscle repair,” says Ansari. These soft, chewy bars come in dessert-inspired flavors, like Sweet & Dreamy Cookies & Creamy and Cocoa for Coconuts. Each bar offers 12 grams of protein and 10 to 14 grams of fiber.
- Chomps Original Beef Sticks: Packed with 10 grams of protein, these savory snacks are one of Goodson’s favorites for supporting muscle maintenance. “These beef sticks make protein incredibly portable, offering a high-quality option you can keep in your bag, car or desk,” she says.
- Oikos Triple Zero Nonfat Greek Yogurt: These yogurt cups deliver 15 grams of satisfying protein per serving. “You can turn it into a more complete snack by adding cereal or granola, fruit, flaxseeds and a handful of walnuts or slivered almonds to boost the protein and create a more balanced mix of nutrients,” says Ansari.
- Sargento Balanced Breaks Cheese & Crackers: “These convenient packs combine real cheese with whole-grain crackers for a satisfying, protein-rich snack. “They’re perfect for travel or when you need something quick and filling”, says Castillo. Each pre-portioned pack gives you 7 to 9 grams of protein.
Our Expert Take
Costco’s aisles are filled with snacks, and many of them are high in protein. But if you want the very best high-protein snack, dietitians vote for Go Raw Sprouted Organic Pumpkin Seeds. These crunchy, delicious seeds give you 8 grams of plant-based protein per quarter-cup. Dietitians also love the fact that they are made with just two ingredients: sprouted pumpkin seeds and sea salt. In addition, these seeds are rich in energizing minerals and provide a little fiber. Since they’re shelf-stable, you don’t have to worry about refrigerating them, making them an easy snack to take on the go. Because they’re vegan and gluten-free, they can fit into most eating plans. So, toss a bag in your cart and let the munching begin!
