High protein is the trend of 2024, so naturally everyone is looking for easy ways to increase their protein intake to reach their goals. Everywhere you look, people are snacking on dried beef sticks and stocking up on protein powder. In 2024, MyFitnessPal users consumed 35% more protein-rich cottage cheese than in 2023.
And protein bars are getting a new boost, with sales hitting an all-time high. 5 billion dollars The protein bar market will grow by 2023 Grow by 6.4% For 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 advice on how to choose the right one for you. Read on for her shopping advice and picks.
What are the nutritional standards for the best protein bars?
According to Mercer, there are two main things to look for when choosing a bar: “added sugars 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 recommend that added sugars make up less than 10 percent of total daily calories,” says Mercer. “For example, if you consume 2,000 calories a day, that would be 50 grams of added sugar.” So look at the grams of sugar and consider how they fit into your day. (Pro tip: You can easily track your daily sugar intake by logging your meals, drinks, and snacks. MyFitnessPal!)
We consulted with Mercer and other MyFitnessPal registered dietitians to provide guidance on which protein bars are better for you based on your dietary preferences and restrictions. Whether you’re looking for a high-fiber, low-carb, or dairy-free bar, we’ve got you covered.
whey protein bar
build a bar and Think about it!
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 provide great macros at an affordable price,” says nutritionist Daisy Mercer.
Both bars provide 17-20 grams of protein per bag and keep added sugar to a minimum.
“Whey protein bars tend to have a little more fat added to them for flavor, but that’s nothing to worry about. Plus, there’s no corn syrup in these bars,” Mercer added.
Nutritional information per built bar (varies by flavor):
- calorie: ~130-180
- protein: 17~20g
- carbohydrate: 18~22g
- province: 2-4g
- sugar: 3-5g
- fiber: 0-5g
Think! Nutrition Facts per Bar (varies by flavor):
- calorie: ~150-230
- protein: 20g
- carbohydrate: 18~23g
- province: 4-9g
- sugar: 0~3g
- fiber: 2-5g
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Low Carb Keto Protein Bars
Collagen Protein Bar
For those following a low-carb or ketogenic diet, the Perfect Keto Bar is a great choice. “I like that the ingredient list is minimal and uses ingredients that we know and understand,” says Mercer. With 10 grams of protein and very low sugar, it’s a solid choice for those trying to control their carb intake.
When choosing the right protein bar, Mercer reminds us, “Beware of the saturated fat in protein bars. Increased saturated fat has been linked to increased cholesterol levels, which has been linked to an increased risk of heart disease.”
Nutrition Facts per Bar:
- calorie: ~230
- protein: 11g
- carbohydrate: 12g (net carbs: 4)
- province: 18g
- sugar: 1g
- fiber: 2g
Gluten Free Protein Bars
Perfect Bar Peanut Butter
If you’re avoiding gluten, try Perfect Bar Peanut Butter. This bar is made primarily with whole grains, with peanut butter being the main source of protein.
“With 17 grams of protein per bar, it’s a well-rounded option that provides both long-term and short-term energy,” says registered dietitian Emily Sullivan.
Although peanut butter is high in fat, Sullivan says, “it’s mostly unsaturated fat, which is better for your heart than saturated fat.”
Nutrition Facts per Bar:
- calorie: 340
- protein: 17g
- carbohydrate: 27g
- province: 19g
- sugar: 19g
- fiber: 3g
Dairy-Free Protein Bars
RX Bar – Nut Butter & Oats (Blueberry Cashew Butter Flavor)
If you’re looking for a dairy-free protein bar that doesn’t compromise on taste or nutrition, Nut Butter and Oat’s RX Bar is a standout. “There’s a lot I like about this bar,” says registered dietitian Catherine Basbaum. “It’s made with very few ingredients, has 10 grams of protein, 5 grams of fiber, and is low in sodium and saturated fat.”
The bars contain added sugars like honey and coconut sugar, but Basbaum appreciates that they avoid processed sweeteners like high-fructose corn syrup.
Nutrition Facts per Bar:
- calorie: 220
- protein: 10g
- carbohydrate: 29g
- province: 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 a great choice. With just five key ingredients, this natural bar provides 12 grams of protein from egg whites. “It’s a rich, chewy bar that’s perfect for a quick breakfast or high-protein snack,” says Basbaum.
These bars contain 5 grams of fiber and no added sugar, making them a healthy and satisfying option.
Nutrition Facts per Bar:
- calorie: 200
- protein: 12g
- carbohydrate: 23g
- province: 8g
- sugar: 14g
- fiber: 5g
High fiber protein bar
Aloha Protein Bar (Peanut Butter Cup Flavor)
For those looking for a fiber-rich product, Aloha Protein Bars provide 10 grams of fiber along with 14 grams of protein.
“This bar has about 3 grams of saturated fat and 9 grams of unsaturated fat, providing both short- and long-term energy,” Sullivan said.
Nutrition Facts per Bar:
- calorie: 230
- protein: 14g
- carbohydrate: 26g
- province: 10g
- sugar: 5g
- fiber: 10g
Vegetable protein bar
IQ Bar (Peanut Butter Chip Flavor)
If you prefer plant-based foods, finding a good protein bar can be difficult, but this bar fits the bill. It has 12 grams of protein and only 160 calories.
“I like something that’s low in sugar and relatively high in protein,” says nutritionist Brookel White. “Plus, the ingredient list is pretty simple.”
Nutrition Facts per Bar:
- calorie: 160
- protein: 12g
- carbohydrate: 12g
- province: 10g
- sugar: 1g
- fiber: 9g
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Frequently Asked Questions
We asked registered dietitian Daisy Mercer to weigh in on your burning questions about protein bars. Get her nutritionist-approved answers below:
Are protein bars a good meal replacement?
Protein bars are convenient for on-the-go consumption, but they are generally not a complete meal replacement because they contain limited nutrients compared to a balanced meal.
When is the best time to eat a protein bar?
Some good times to eat a protein bar include after a workout, as an afternoon snack to satisfy hunger, or as a quick breakfast option when you’re pressed for time. The timing will depend on your individual nutritional needs and goals.
Can protein bars help you lose weight?
Protein bars can support weight loss by providing a satisfying, low-calorie snack that helps you reach your protein goals. However, it is important to choose bars that are low in added sugar and consider your overall calorie intake.
Can I eat a protein bar every day?
Eating protein bars every day can lead to overconsumption of processed ingredients, added sugars, or unhealthy fats, depending on the bar. It’s best to vary your protein sources and include whole grains like lean meat, eggs, and beans.
How do protein bars compare to whole food protein sources?
Protein bars are convenient, but whole-grain protein sources like chicken, fish, eggs, and beans are generally more nutritious and provide a wider variety of vitamins, minerals, and other beneficial compounds.
The post 9 Best Protein Bars, Recommended by Nutritionists first appeared on the MyFitnessPal blog.
