High-protein is the trend of 2024, so naturally, everyone’s trying to find easy hacks to increase protein intake to hit their goals. Everywhere you look, people are snacking on dried beef sticks and stocking up on protein powder. In 2024, MyFitnessPal users logged protein powerhouse cottage cheese 35% more times than they did in 2023.
And protein bars are getting renewed attention, too. Sales topped $5 billion in 2023, and the protein bar market is expected to grow 6.4% over the next seven years.
But with so many options on the market, how do you know which protein bars are actually good for you? We asked registered dietitian Daisy Mercer for her expert opinion on how to choose one that makes sense for you. Read on for her shopping advice and picks.
What Is The Nutritional Criteria For The Best Protein Bars?
According to Mercer, there are two main things to look at when selecting a bar. “Added sugar and, of course, protein.” She likes to see at least 10 grams of protein per bar.
Sugar is a little more nuanced. “The Dietary Guidelines for Americans recommends that added sugars make up less than 10% of your total daily calories,” says Mercer. “For example, if you eat 2,000 calories a day, that would be 50 grams of added sugar.” So, look at the grams of sugar and consider how it fits into your overall day. (Pro tip: you can easily track your daily sugar intake by logging meals, drinks, and snacks in MyFitnessPal!)
We consulted with Mercer and other MyFitnessPal registered dietitians to bring you a guide to several better-for-you protein bars based on dietary preferences and limitations. Whether you’re looking for a bar that’s high in fiber, low in carbs, or free from dairy, we’ve got you covered.
Whey Protein Bars
Built Bars and Think! Bars
If you’re looking for a protein bar that packs a punch in terms of protein content, look no further than Built Bars and Think! Bars.
“Both bars offer great macros at an affordable price,” says dietitian Daisy Mercer.
Both bars deliver a solid 17 to 20 grams of protein per serving and keep added sugars to a minimum.
“Whey protein bars do tend to have a little more fat added, probably to aid in flavor, but nothing to worry too much about. I also appreciate that corn syrup isn’t used in these bars,” adds Mercer.
Nutritional content per Built Bar (varies by flavor):
- Calories: ~130-180
- Protein: 17-20g
- Carbs: 18-22g
- Fat: 2-4g
- Sugar: 3-5g
- Fiber: 0-5g
Nutritional content per Think! Bar (varies by flavor):
- Calories: ~150-230
- Protein: 20g
- Carbs: 18-23g
- Fat: 4-9g
- Sugar: 0-3g
- Fiber: 2-5g
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Low Carb Keto Protein Bar
Collagen Protein Bars
For those following a low-carb or ketogenic diet, the Perfect Keto Bar is a good option. “I like that the ingredient list is minimal and uses ingredients we know and understand,” says Mercer. With 10 grams of protein and very low sugar content, it’s a solid choice for those who want to keep their carb intake in check.
When choosing the right protein bar, Mercer reminds us to “stay mindful of saturated fat in protein bars, as an increase in saturated fat has been associated with increased cholesterol levels, and that’s associated with a higher risk for heart disease,” says Mercer.
Nutritional content per bar:
- Calories: ~230
- Protein: 11g
- Carbs: 12g (net carbs: 4)
- Fat: 18g
- Sugar: 1g
- Fiber: 2g
Gluten-Free Protein Bar
Perfect Bar Peanut Butter
For those avoiding gluten, give the Perfect Bar Peanut Butter a try. This bar is primarily made from whole foods, with peanut butter being the main source of protein.
“It’s got 17 grams of protein in one bar, making it a balanced option that provides both long-term and short-term energy,” says dietitian Emily Sullivan.
While it’s higher in fat due to the peanut butter, Sullivan notes that “it’s mostly unsaturated fat, which is better for heart health compared to saturated fat.”
Nutritional content per bar:
- Calories: 340
- Protein: 17g
- Carbs: 27g
- Fat: 19g
- Sugar: 19g
- Fiber: 3g
Dairy-Free Protein Bar
RX Bar – Nut Butter and Oat (Blueberry Cashew Butter Flavor)
For a dairy-free protein bar that doesn’t compromise on flavor or nutrition, the RX Bar in Nut Butter and Oat is a standout. “I love so many things about this bar,” says dietitian Katherine Basbaum. “It’s made with very few ingredients, offers 10 grams of protein, 5 grams of fiber, and has low sodium and saturated fat content.”
While the bar does contain some added sugars from honey and coconut sugar, Basbaum appreciates that it avoids more processed sweeteners like high fructose corn syrup.
Nutritional content per bar:
- Calories: 220
- Protein: 10g
- Carbs: 29g
- Fat: 8g
- Sugar: 9g
- Fiber: 5g
Soy-Free Protein Bar
RX Protein Bar (Chocolate Sea Salt Flavor)
If you’re looking for a soy-free option, the RX Protein Bar in Chocolate Sea Salt is an excellent choice. With only five main ingredients, this all-natural bar provides 12 grams of protein sourced from egg whites. “It’s a hearty, chewy bar that works great for a quick breakfast or high-protein snack,” says Basbaum.
The bar also delivers 5 grams of fiber and has no added sugars, making it a wholesome and satisfying option.
Nutritional content per bar:
- Calories: 200
- Protein: 12g
- Carbs: 23g
- Fat: 8g
- Sugar: 14g
- Fiber: 5g
High Fiber Protein Bar
Aloha Protein Bars (Peanut Butter Cup Flavor)
For those seeking a high-fiber option, Aloha Protein Bars offer a substantial 10 grams of fiber along with 14 grams of protein.
“These bars contain around 3 grams of saturated fat and 9 grams of unsaturated fat, providing both short-term and long-term energy,” says Sullivan.
Nutritional content per bar:
- Calories: 230
- Protein: 14g
- Carbs: 26g
- Fat: 10g
- Sugar: 5g
- Fiber: 10g
Plant-Based Protein Bar
IQ Bar (Peanut Butter Chip Flavor)
It can be a challenge to find a good protein bar if you prefer plant-based foods. But this one fits the bill. It delivers 12 grams of protein and only 160 calories.
“I like its low sugar content and relatively high protein content,” says dietitian Brookell White. “Plus, it has a pretty straightforward ingredients list.”
Nutritional content per bar:
- Calories: 160
- Protein: 12g
- Carbs: 12g
- Fat: 10g
- Sugar: 1g
- Fiber: 9g
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Frequently Asked Questions
We asked registered dietitian Daisy Mercer to review your burning questions about protein bars. Get dietitian-approved answers below:
Are protein bars a good option for meal replacement?
While protein bars can be convenient for on-the-go nutrition, they are generally not full meal replacements because of their limited nutrient content compared to a balanced meal.
What are the best times to eat protein bars?
Some good times to eat a protein bar include after a workout, as a mid-afternoon snack to curb hunger, or as a quick breakfast option when you’re short on time. Timing depends on your individual nutritional needs and goals.
Can protein bars help with weight loss?
Protein bars can support weight loss by providing a satisfying, lower-calorie snack that helps you meet your protein goals. However, it’s important to choose bars with low added sugars and to consider overall calorie intake.
Can I eat protein bars every day?
Consuming protein bars daily can lead to excessive intake of processed ingredients, added sugars, or unhealthy fats, depending on the bar. It’s best to vary your protein sources and include whole foods like lean meats, eggs, and legumes.
How do protein bars compare to whole-food protein sources?
While protein bars offer convenience, whole food protein sources such as chicken, fish, eggs, and beans are typically more nutritious, offering a broader range of vitamins, minerals, and other beneficial compounds.
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