11 Best Healthy Protein Bars in 2024

2 weeks ago

50 12 minutes read

What Are Protein Bars?

First things first: what exactly is a protein bar? Put simply, it’s a snack bar that contains a high amount of protein, usually 10-20 grams per serving. They also typically include other nutrients like fiber, healthy fats, vitamins, and minerals.

Protein bars come in many different flavors, textures, and sizes. Some popular varieties include:

Chocolate peanut butter
Cookie dough
Fruit and nut
Vanilla almond
Cinnamon roll

You can find protein bars at most grocery stores, convenience stores, and even some coffee shops and gyms. They’re designed to be a quick and easy way to get a protein boost on the go.

What Are the Main Ingredients in Protein Bars?

So what’s actually inside these portable snacks? While the specific recipe varies by brand, most protein bars contain a few key ingredients:

Protein powder: This is the main source of protein in the bar. It’s usually made from whey (a milk protein), casein (another milk protein), soy, pea, hemp, rice, or egg whites.
Sweeteners: To make the bars taste good, manufacturers add sweetness from sources like cane sugar, honey, agave syrup, dates, or sugar alcohols (like erythritol or maltitol).
Oils and nut butters: Ingredients like palm oil, coconut oil, peanut butter, and almond butter help bind the bar together and add flavor and texture.
Grains and fiber: Many bars contain oats, quinoa, chia seeds, or chicory root fiber for added nutrients and fiber.
Flavors and extras: This is where ingredients like cocoa powder, cinnamon, vanilla extract, dried fruit, and chocolate chips come in to create unique flavors.

When you read the ingredients list on a protein bar label, you’ll often see long, unfamiliar words. But don’t let that scare you off! Many of these are just the scientific names for vitamins, minerals, and other nutrients added to boost the bar’s health benefits.

What Are the Benefits of Eating Protein Bars?

Now that you know what protein bars are made of, you might be wondering: are they actually good for you? The short answer is yes – as long as you choose wisely. Here are a few key benefits of incorporating protein bars into your diet:

1. Convenient Source of Protein

Protein is a crucial nutrient that helps your body build and repair tissues, make enzymes and hormones, and maintain muscle mass. But getting enough protein from whole food sources like meat, fish, eggs, and beans isn’t always easy or convenient – especially if you’re on the go.

That’s where protein bars come in handy. “Protein bars can be a great option for a quick, portable snack that delivers a decent amount of protein,” says Melissa Nieves, RD, a registered dietitian at Kemtai, a virtual personal training service. “They’re easy to stash in your gym bag, office drawer, or purse for when you need a fast protein fix.”

Aim for a bar with at least 10-15 grams of protein per serving, recommends Nieves. Some bars pack in upwards of 20-30 grams, which can be helpful if you’re an athlete or very active person who needs more protein.

2. Helps with Weight Loss

If you’re trying to lose weight, protein bars may be beneficial. “Protein helps keep you full and satisfied, so reaching for a protein bar instead of a candy bar or bag of chips may help reduce cravings and overeating later in the day,” explains Nieves.

Of course, the key is to choose a bar that’s high in protein and fiber but relatively low in calories and added sugars – more on how to do that in a minute. When used in place of higher-calorie, less nutritious snacks, protein bars can aid weight loss by helping you feel full on fewer calories.

One small study published in Nutrition Journal found that people who ate a high-protein afternoon snack felt more satisfied and less hungry compared to those who had a lower-protein snack. The protein snackers also ate about 100 fewer calories at dinner.

3. Aids in Muscle Building and Recovery

Protein isn’t just important for weight loss – it’s also crucial for building and maintaining muscle mass. That’s why many athletes and fitness enthusiasts use protein bars as a post-workout snack.

“Consuming protein after exercise helps repair and rebuild muscle tissue that’s broken down during a workout,” says Nieves. “Having a protein bar on hand makes it easy to get that post-workout nutrition when you don’t have time for a full meal.”

Look for a bar with 15-30 grams of protein for muscle recovery, and pair it with a source of carbs (like fruit) to replenish energy stores. The combination of protein and carbs is ideal for post-exercise recovery.

What Are the Types of Protein Bars Available?

Walk down the protein bar aisle at any store and you’ll quickly see that the options are endless. With so many brands, flavors, and formulations, how do you know which type of bar to choose? Here’s a quick overview of the most common categories:

1. Whey Protein Bars

Whey is a type of protein found in milk that’s a popular ingredient in many bars and shakes. It’s a “complete” protein, meaning it contains all nine essential amino acids your body needs. Whey is also quickly absorbed, making it a good choice after a workout.

Some popular whey protein bars include:

Quest Nutrition Protein Bar
ONE Protein Bar
Power Crunch Protein Bar

2. Plant-based Protein Bars

If you follow a vegan or dairy-free diet, you’ll want to opt for a plant-based protein bar. These get their protein from sources like soy, pea, rice, and hemp. Some also include nuts and seeds for added protein, healthy fats, and crunch.

Popular plant-based options include:

RXBAR Plant-Based Protein Bar
Larabar Protein Bar
No Cow Protein Bar

3. Meal Replacement Bars

As the name suggests, these bars are designed to replace a full meal. They typically have more calories and a balance of protein, carbs, and fat to keep you feeling full and energized. Some people use them for weight loss, while others rely on them as a convenient on-the-go meal when they don’t have time to cook.

Examples include:

SlimFast Advanced Nutrition Meal Bars
PROBAR Meal Bar
MET-Rx Big 100 Meal Replacement Bar

4. Energy Bars

While all protein bars provide some quick energy in the form of calories, true energy bars are formulated specifically for athletes and active people who need a pre-workout boost. They usually have a higher ratio of carbs to protein to provide fast-acting fuel.

Some popular energy bars are:

Clif Bar Energy Bar
Honey Stinger Protein Bar
KIND Energy Bar

Of course, there’s a lot of overlap between these categories. You’ll find some bars that fit into multiple groups, like plant-based meal replacement bars or whey protein energy bars. The key is to read the nutrition label and ingredient list to find a bar that meets your specific needs and preferences.

What to Look for in a Healthy Protein Bar?

Now that you know the different types of protein bars available, let’s talk about how to choose the healthiest option. Here are four key factors to consider:

1. Protein Content

Since protein is the star ingredient, you’ll want to make sure your bar has enough to meet your needs. “I recommend looking for a bar with at least 10-15 grams of protein per serving,” says Sarah Schlichter, MPH, RDN, a registered dietitian and owner of Bucket List Tummy. “If you’re using it as a post-workout snack, aim for 15-30 grams.”

Also, consider the type of protein. If you’re vegan or dairy-free, look for plant-based sources like soy, pea, or rice protein. If you have no dietary restrictions, whey and casein are good options.

2. Sugar Content

Many protein bars are loaded with added sugars to make them taste more like candy bars. But consuming too much added sugar can lead to health problems like obesity, type 2 diabetes, and heart disease.

“Ideally, look for a bar with no more than 5-10 grams of added sugar per serving,” says Schlichter. “Some bars use sugar alcohols or artificial sweeteners to cut down on sugar content, but these can cause digestive issues for some people.”

To find the added sugar content, check the Nutrition Facts label under “Total Sugars.” It will list the number of grams of “Includes Added Sugars” below that.

3. Ingredient Quality

In addition to checking the sugar content, take a look at the ingredient list. “The first few ingredients should be whole foods like nuts, seeds, dried fruit, or whole grains,” says Schlichter. “Avoid bars with a long list of artificial ingredients or fillers.”

Some ingredients to watch out for include:

Partially hydrogenated oils (trans fats)
High fructose corn syrup
Artificial flavors and colors
Carrageenan (a thickener that can cause digestive issues)
Sugar alcohols like maltitol and sorbitol (which can cause bloating and diarrhea)

Instead, look for bars made with natural, recognizable ingredients like dates, egg whites, almonds, cocoa powder, and sea salt.

4. Calorie Count

If you’re using protein bars for weight loss or general health, pay attention to the calorie count. “Aim for a bar with 150-250 calories per serving,” says Schlichter. “Bars with more than 300 calories are better suited as meal replacements rather than snacks.”

Keep in mind that some bars are much larger than others, so you may need to eat only half a bar to stick to the recommended calorie range. Check the serving size on the label to be sure.

Top 11 Healthy Protein Bars in 2024

With those guidelines in mind, here are our top picks for the healthiest protein bars you can buy:

1. RXBAR Protein Bar

Protein: 12 grams from egg whites
Calories: 210-220 per bar
Sugar: 0-4 grams added sugar (depending on flavor)
Pros: Short, recognizable ingredient list; no artificial sweeteners or fillers; gluten-free; dairy-free options available
Cons: Some may find the texture too chewy/dense
Flavors: Chocolate Sea Salt, Peanut Butter, Blueberry, Coconut Chocolate, Pumpkin Spice, and more

2. Quest Nutrition Protein Bar

Protein: 20-21 grams from whey and milk protein isolate
Calories: 180-200 per bar
Sugar: 1-2 grams added sugar (erythritol used as sweetener)
Pros: High in protein; low in net carbs (total carbs minus fiber and erythritol); comes in a variety of dessert-like flavors
Cons: Contains sucralose (an artificial sweetener); IMO syrup (isomaltooligosaccharide) may cause digestive upset for some
Flavors: Chocolate Chip Cookie Dough, Birthday Cake, Oatmeal Chocolate Chip, S’mores, and more

3. KIND Protein Bar

Protein: 12 grams from soy protein isolate and nuts
Calories: 250 per bar
Sugar: 6-8 grams added sugar
Pros: Made with whole nuts and no artificial sweeteners; good source of fiber (5 grams per bar)
Cons: Lower in protein and higher in calories compared to others on this list
Flavors: Crunchy Peanut Butter, Double Dark Chocolate Nut, Toasted Caramel Nut, White Chocolate Cinnamon Almond, and more

4. Larabar Protein Bar

Protein: 11 grams from peas and nuts
Calories: 220 per bar
Sugar: 14-18 grams total sugar, 0 grams added sugar (all from dates)
Pros: Short, whole food ingredient list; vegan; gluten-free; no added sugars or artificial sweeteners
Cons: Lower in protein compared to others; some may find the date flavor overpowering
Flavors: Apple Cobbler, Chocolate Peanut Butter, Lemon Blueberry Muffin, and more

5. Clif Builder’s Protein Bar

Protein: 20 grams from soy protein isolate
Calories: 270 per bar
Sugar: 21-22 grams total sugar, 17-21 grams added sugar
Pros: High in protein; suitable for vegans; widely available
Cons: Contains added sugars and soy protein isolate (a highly processed ingredient)
Flavors: Chocolate, Chocolate Peanut Butter, Cinnamon Nut Swirl, Cookies ‘N Cream, and more

6. ONE Protein Bar

Protein: 20 grams from whey protein isolate and milk protein isolate
Calories: 220-230 per bar
Sugar: 1 gram added sugar
Pros: High in protein; low in sugar; gluten-free
Cons: Contains sucralose and sugar alcohols, which some may be sensitive to
Flavors: Almond Bliss, Birthday Cake, Maple Glazed Doughnut, Peanut Butter Pie, and more

7. No Cow Protein Bar

Protein: 20-21 grams from brown rice and pea protein
Calories: 190-200 per bar
Sugar: 1 gram added sugar
Pros: High in protein and fiber (16-18 grams); vegan; low in sugar; dairy-free; gluten-free; soy-free
Cons: Some find the texture dry/chalky; contains erythritol, which may cause digestive upset for some
Flavors: Chocolate Fudge Brownie, Chunky Peanut Butter, Lemon Meringue Pie, Raspberry Truffle, and more

8. Oatmega Protein Bar

Protein: 14 grams from grass-fed whey protein isolate
Calories: 200-210 per bar
Sugar: 5 grams added sugar
Pros: Contains omega-3 fatty acids from fish oil; gluten-free; made with grass-fed whey
Cons: Lower in protein compared to others on this list
Flavors: Chocolate Brownie, Chocolate Coconut, Chocolate Mint, Chocolate Peanut, and more

9. Power Crunch Protein Bar

Protein: 13-14 grams from hydrolyzed whey protein isolate
Calories: 200-205 per bar
Sugar: 5 grams added sugar
Pros: Unique crunchy/crispy texture; gluten-free
Cons: Lower in protein compared to others; contains sucralose and sugar alcohols
Flavors: Chocolate Mint, French Vanilla Creme, Peanut Butter Fudge, Salted Caramel, and more

10. NuGo Slim Protein Bar

Protein: 16-18 grams from soy protein isolate, rice protein, and cocoa powder
Calories: 180-190 per bar
Sugar: 2-3 grams added sugar
Pros: Vegan; gluten-free; low in sugar
Cons: Contains sugar alcohols (erythritol and maltitol),which may cause digestive issues for some
Flavors: Crunchy Peanut Butter, Chocolate Mint, Espresso, Roasted Peanut, and more

11. Perfect Bar Protein Bar

Protein: 12-17 grams from peanut butter and egg powder
Calories: 310-330 per bar
Sugar: 18-20 grams added sugar (from honey and dried fruit)
Pros: Made with whole food ingredients; high in healthy fats from nuts and seeds; gluten-free; non-GMO
Cons: Higher in calories and sugar compared to others on this list; requires refrigeration for optimal freshness
Flavors: Almond Butter, Blueberry Cashew, Coconut Peanut Butter, Dark Chocolate Chip Peanut Butter, and more

Takeaways

Protein bars can be a convenient and nutritious snack option, but it’s important to choose wisely. When selecting a healthy protein bar, look for:

At least 10-15 grams of protein per serving (or 15-30 grams for post-workout recovery)
No more than 5-10 grams of added sugar per serving
Whole food ingredients like nuts, seeds, and dried fruit
150-250 calories per serving for a snack, or 300+ calories for a meal replacement
Minimal artificial sweeteners, fillers, and preservatives

Our top 11 picks for the healthiest protein bars in 2024 include options for every taste preference and dietary need, from vegan and gluten-free to low-sugar and high-fiber. Remember to read the nutrition labels and ingredient lists carefully, and listen to your body to find the bar that works best for you.

FAQs

Are protein bars good for weight loss?

Protein bars can be a helpful tool for weight loss when used in place of higher-calorie, less nutritious snacks. Look for a bar with at least 10-15 grams of protein and 3-5 grams of fiber to help keep you feeling full and satisfied. However, it’s important to remember that protein bars are not a magic bullet for weight loss. They should be part of a balanced diet and active lifestyle.

Can protein bars replace a meal?

Some protein bars are designed to be meal replacements, with a higher calorie count (300+) and a balance of protein, carbs, and fat. However, most protein bars are better suited as snacks rather than full meals. Whole food sources of protein like meat, fish, eggs, and legumes are generally more filling and nutritious than protein bars.

Do protein bars cause weight gain?

Protein bars can cause weight gain if you eat them in addition to your regular meals and snacks, rather than as a replacement. Some protein bars are also high in calories and added sugars, which can contribute to weight gain if consumed in excess. To avoid unwanted weight gain, choose a bar with 150-250 calories and minimal added sugars, and be mindful of your overall calorie intake.

Are protein bars good for building muscle?

Protein is an essential nutrient for building and repairing muscle tissue, and protein bars can be a convenient way to get a quick protein boost after a workout. Look for a bar with 15-30 grams of protein for optimal muscle recovery. However, protein bars should not be the only source of protein in your diet. Whole food sources like meat, fish, eggs, and legumes are also important for muscle growth and overall health.

Are protein bars better than protein shakes?

Protein bars and protein shakes each have their own pros and cons. Protein bars are more convenient and portable than shakes, and they often contain other nutrients like fiber and healthy fats. However, some people find protein bars harder to digest than shakes, and they may contain more added sugars and artificial ingredients. Protein shakes, on the other hand, are usually lower in calories and easier to customize with your own ingredients. Ultimately, the choice between bars and shakes comes down to personal preference and individual nutritional needs.