Think protein bars as grab-and-go snacks, not meal replacements. They are very useful when whole foods are not available or if your schedule does not allow for proper nutrition. The most beneficial sources of protein come with fiber, healthy fats, and other nutrients. (That’s why registered dietitians recommend whole foods over highly processed alternatives.) So, while high-protein snacks may boast impressive numbers on the label, they’re not always the healthiest option.
After consulting with nutrition experts about the key ingredients to look for (and what to avoid), we’ve rounded up the best protein bars that meet those standards. For more tips on protein, check out our guide to the Best Protein Powders and How Much Protein Do I Need?
Multiple Categories
What Should I Look for in a Protein Shop?
Start with the Nutrition Facts label. The first thing to check is the serving size, as each number on this label applies to that portion. For most protein bars, one bar equals one serving, but it’s still worth checking.
Scan Calories
What is “right” depends on your calorie needs. If it’s a medium meal, around the 200 calorie range is usually reasonable. If you are trying to gain weight or want to eat more, you may want something closer to 350 calories. That said, experts don’t recommend protein bars as stand-ins for meals. They are best used to supplement whole foods, providing a wide range of nutrients that snack bars cannot replicate.
Check Protein Content and Source
“Ideally, we’d like to see protein bars that provide 10 to 20 grams of protein,” says Jamie Mok, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. As important as the value is the resource; proteins found in milk, soy, peas, or nuts are all common, viable options.
Don’t forget Fiber
Fiber helps stabilize blood sugar, supports digestion, curbs cravings, and keeps you full longer. According to Mok, about 5 grams of fiber in each energy bar is a good sign, preferably from whole food ingredients, such as nuts, seeds, or oats.
Ingredients to Avoid
In general, the shorter and more visible the ingredient list, the better. High protein bars can be as delicious as Snickers. “They can also sneakily pack a lot of sugar, and turn into candy,” Mok said. There’s no official cutoff, but about 5 grams of added sugar or less is a reasonable benchmark. Check both the nutrition label and the ingredients list: Syrups and concentrates are often indicators of added sugar.
Many products reduce sugar levels by using sugar alcohols (such as erythritol, maltitol, or sorbitol). These provide fewer calories than sugar and don’t raise blood sugar as much, but they can cause bloating, gas, or GI discomfort in some people, especially in high doses. If you notice stomach problems after eating protein bars, sugar alcohol is usually to blame. You can tolerate one bar just fine, but eating several a day can make you sick.
It is also worth limiting bars that rely heavily on hydrogenated or partially hydrogenated fats, which are highly processed types of fats, and those that are full of a long list of artificial sweeteners (ie, sucralose), colors, or flavors.
Our Favorite Protein Bars
Very Good Overall
RxBar now offers There are a few different protein bars, but the Classic 12G remains the best. Made with whole foods, the base is a mixture of egg whites-complete protein-days of sweetness and binding, and nuts (pecans, hazelnuts, cashews, walnuts, peanuts, almonds). I’ve tasted Chocolate Sea Salt, but RxBar also sells Blueberry, Peanut Butter, Peanut Butter Chocolate, Vanilla Almond, Chocolate Coconut, and Strawberry. It has an uber-chewy, sticky texture, so if that’s not to your taste, there’s a Nut Butter & Oat Variety Pack that replaces the days of rolled oats.
High Protein Content
David
Variety Protein Bar 6-Pack
David’s protein bars are named after Michelangelo’s David, with the clear promise that this bar will give you the same body. This particular bar has been so hyped that it’s hard not to feel like the company must be a joke; David even sells packaged cod files on their site. I bought a Peanut Butter Chocolate Chunk. While it’s true that I will eat almost anything with peanut butter in it, Peanut Butter Chocolate Chunk bars are perfect! I find the chewy texture appealing, the chocolate chunks and the broken rice Krispies are frankly shocking, as they also have no added sugar. Basically, it tastes a lot like PowerBar peanut butter, but with a more interesting mix and some incredible goodness. — Adrienne So
Gluten-Free at its best
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Like I said before, my kids and I will pretty much eat anything with peanut butter or made with peanut butter, and that’s basically what the Perfect Bar is. You have to keep them in the fridge, which makes them less convenient than our other options. It also has double the amount of calories in some of our options, if that’s important to you. However, I am addicted to these items and buy them at Costco every month. It just tastes like a palm-sized bar of peanut butter and honey. As a testament to its taste, my 8 year old and 10 year old will often take this out of the bowl if they don’t want to cut an apple. — Adrienne So
Frequently Asked Questions
What’s the Best Time to Eat a Protein Bar?
It depends on your lifestyle. If you treat a protein bar as a snack, it makes a lot of sense between meals, especially if you need something filling to cover a long gap or prevent a blood sugar crash.
Protein bars are also great after a workout. Of course, a full meal with protein and carbohydrates is good for recovery, but a protein bar can be a temporary fix when you’re on the go and can’t sit down to eat right away.
What Are We Examining Next?
