High protein intake is the trend in 2024, so it’s only natural that everyone is looking for easy ways to increase their protein intake to meet their goals. Everywhere you look, people are eating dehydrated beef sticks and stocking up on protein powder. In 2024, MyFitnessPal users reported eating 35% more protein-rich cottage cheese than they did in 2023.
Protein bars are also enjoying renewed interest, with sales surpassing $5 billion In 2023, the protein bars market is expected to grow 6.4% growth 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 the right protein bar for you. Read on for her shopping tips and picks.
What are the nutritional criteria for the best protein bars?
According to Mercer, there are two main things to consider when choosing a chocolate bar. “Added sugar, and of course, protein.” She likes each bar to have at least 10 grams of protein.
Sugar is more accurate. “The Dietary Guidelines for Americans recommend that added sugars make up less than 10 percent 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 think about how they fit into your overall day. (Pro tip: You can easily track your daily sugar intake by logging meals, drinks, and snacks in My Fitness Pal!)
We consulted with Mercer and other registered MyFitnessPal nutritionists to provide you with a guide to several protein bars that are best for you based on your preferences and dietary restrictions. Whether you’re looking for a high-fiber, low-carb, or dairy-free bar, we’ve got something for you.
whey protein bars
Built-in bars and Think! Bars
If you’re looking for a protein bar that packs a punch, look no further than Built Bars and Think! Bars.
“Both bars provide great nutrients at a reasonable price,” says nutritionist Daisy Mercer.
Both bars provide between 17 and 20 grams of protein per serving and keep added sugars to a minimum.
“Whey protein bars tend to have a little bit of fat added, perhaps to help with the flavor, but I don’t have to worry too much about it. I also appreciate that these bars don’t use corn syrup,” adds Mercer.
Nutritional content per compact bar (varies by flavour):
- Calories: ~130-180
- protein: 17-20 grams
- Carbohydrates: 18-22g
- fat: 2-4 grams
- sugar: 3-5 grams
- Fiber:0-5 grams
Nutritional content per Think! piece (varies by flavour):
- Calories: ~150-230
- protein: 20 grams
- Carbohydrates: 18-23g
- fat: 4-9 grams
- sugar: 0-3 grams
- Fiber:2-5 grams
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Low Carb Keto Protein Bar
Collagen Protein Bars
For those on a low-carb or ketogenic diet, 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 good option for those looking to control their carb intake.
When choosing the right protein bar, Mercer reminds us to “pay attention to the saturated fat in protein bars, as increased saturated fat has been linked to higher cholesterol levels, which is linked to increased risk of heart disease,” says Mercer.
Nutritional content per bar:
- Calories: ~230
- protein: 11 grams
- Carbohydrates: 12 grams (Net Carbs: 4)
- fat: 18 grams
- sugar: 1 gram
- Fiber:2 grams
Gluten Free Protein Bar
Perfect peanut butter bar
For those who avoid gluten, try the Perfect Bar Peanut Butter. This bar is made primarily of whole foods, with peanut butter being the main source of protein.
“One bar contains 17 grams of protein, making it a balanced option that provides both long-term and short-term energy,” says nutritionist Emily Sullivan.
Although it’s higher in fat because of the peanut butter, Sullivan points out that “it’s mostly unsaturated fat, which is better for heart health than saturated fat.”
Nutritional content per bar:
- Calories: 340
- protein: 17 grams
- Carbohydrates: 27 grams
- fat: 19 grams
- sugar: 19 grams
- Fiber: 3 grams
Dairy Free Protein Bar
RX Bar – Oatmeal & Peanut Butter (Blueberry Cashew Butter Flavor)
For a dairy-free protein bar that doesn’t compromise on flavor or nutrition, RX Peanut Butter Oatmeal is a winner. “There are several things I love about this bar,” says registered dietitian Katherine Basbaum. “It’s made with very few ingredients, provides 10 grams of protein, 5 grams of fiber, and is low in sodium and saturated fat.”
While this bar does have some added sugars from honey and coconut sugar, Basbaum appreciates that it avoids processed sweeteners like high fructose corn syrup.
Nutritional content per bar:
- Calories: 220
- protein: 10 grams
- Carbohydrates: 29g
- fat: 8 grams
- sugar: 9 grams
- Fiber: 5 grams
Soy Free Protein Bar
RX Protein Bar (Chocolate & Sea Salt)
If you’re looking for a soy-free option, the RX Protein Bar Chocolate Sea Salt is a great choice. With just five main ingredients, this all-natural bar provides 12 grams of protein from egg whites. “It’s a creamy, chewy bar that works great as a quick breakfast or high-protein snack,” says Basbaum.
This bar also provides 5 grams of fiber and contains no added sugars, making it a healthy and satisfying option.
Nutritional content per bar:
- Calories: 200
- protein: 12 grams
- Carbohydrates: 23g
- fat: 8 grams
- sugar: 14 grams
- Fiber: 5 grams
High Fiber Protein Bar
Aloha Protein Bars (Peanut Butter Flavor)
For those looking for a high-fiber option, Aloha Protein Bars provide 10 grams of fiber in addition to 14 grams of protein.
“These bars contain about 3 grams of saturated fat and 9 grams of trans fat, providing short- and long-term energy,” says Sullivan.
Nutritional content per bar:
- Calories: 230
- protein: 14 grams
- Carbohydrates: 26 grams
- fat: 10 grams
- sugar: 5 grams
- Fiber: 10 grams
Vegan Protein Bar
IQ Bar (Peanut Butter Chip Flavor)
Finding a good protein bar can be tough if you’re a plant-based dieter. But this bar is just the thing. It provides 12 grams of protein and only 160 calories.
“I love that it’s low in sugar and relatively high in protein,” says nutritionist Brooke White. “Plus, it has a fairly simple ingredient list.”
Nutritional content per bar:
- Calories: 160
- protein: 12 grams
- Carbohydrates: 12 grams
- fat: 10 grams
- sugar: 1 gram
- Fiber: 9 grams
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Frequently Asked Questions
We asked registered dietitian Daisy Mercer to address your burning questions about protein bars. Get dietitian-approved answers below:
Are protein bars a good option for meal replacement?
Although protein bars may be convenient for on-the-go nutrition, they are generally not complete meal replacements due to their limited nutritional 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. The timing depends on your individual nutritional needs and goals.
Can protein bars help with weight loss?
Protein bars can aid in weight loss by providing a satisfying, low-calorie snack that will help you meet your protein goals. However, it’s important to choose bars that are low in added sugars while keeping your total calorie intake in mind.
Can I eat protein bars daily?
Eating protein bars every day can lead to overeating processed ingredients, added sugars, or unhealthy fats, depending on the type of bar. It’s best to diversify 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 provide convenience, whole food protein sources like chicken, fish, eggs, and beans are typically more nutritious, providing a wider range of vitamins, minerals, and other beneficial compounds.
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