High protein is the trend in 2024, so naturally, everyone is trying to find easy ways to increase their protein intake to achieve their goals. Everywhere you look, people are eating dry beef strips and stocking up on protein powder. In 2024, MyFitnessPal users logged 35% more protein-packed cheese shots than in 2023.
Protein bars are also experiencing a renewed interest. Sales will exceed US$5 billion in 2023, and the protein bar market is expected to grow by 6.4% in 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 professional opinion on how to choose a nutritionist that makes sense 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 factors to consider when choosing a bar. “Added sugar, and of course protein.” She hopes to have at least 10 grams of protein in each bar.
The situation with sugar is more nuanced. “The Dietary Guidelines for Americans recommend that added sugars should make up less than 10 percent of total daily calories,” says Mercer. “For example, if you eat 2,000 calories a day, that’s 50 grams of added sugar.” So. , look at the grams of sugar and consider how it fits into your day. (Pro tip: You can easily track your daily sugar intake by logging your meals, drinks, and snacks in MyFitnessPal!)
We consulted with Mercer and other MyFitnessPal registered dietitians to provide you with several guidelines for protein bars that may be better for you based on dietary preferences and restrictions. Whether you’re looking for high fiber, low carb or dairy-free energy bars, we’ve got you covered.
whey protein bars
Built-in bar and think! bar
If you’re looking for a protein bar that’s high in protein, Built Bars is your answer! bar.
“Both of these bars provide high-quality macros at an affordable price,” says nutritionist Daisy Mercer.
Both bars provide 17 to 20 grams of solid protein per serving and minimize added sugar.
“Whey protein bars do tend to have more fat added, probably for added flavor, but don’t worry too much. I also appreciate that no corn syrup is used in these bars,” adds Mercer.
Nutritional content of each built-in bar (varies by flavor):
- Calories: ~130-180
- protein: 17-20 grams
- carbohydrate: 18-22 grams
- Fat: 2-4 grams
- sugar: 3-5 grams
- fiber:0-5g
The nutritional content of each Think! Bar (varies by taste):
- Calories: ~150-230
- protein: 20 grams
- carbohydrate: 18-23 grams
- Fat: 4-9 grams
- sugar: 0-3g
- fiber:2-5g
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Low Carb Keto Protein Bars
collagen bar
Perfect Keto Bars are a great option for those following a low-carb or ketogenic diet. “I like to keep the ingredient list minimal and use ingredients we know and understand,” Mercer says. It contains 10 grams of protein and very low sugar content, making it a good choice for those who want to control their carbohydrate intake.
When choosing the right protein bar, Mercer reminds us to “be aware of the saturated fat in protein bars, as increased saturated fat is associated with increased cholesterol levels, which in turn is associated with an increased risk of heart disease,” says Mercer.
Nutritional information per piece:
- Calories: ~230
- protein: 11 grams
- carbohydrate: 12 grams (net carbs: 4)
- Fat: 18 grams
- sugar: 1g
- fiber:2g
gluten free protein bars
Perfect Bar Peanut Butter
For those who are gluten-free, try Perfect Bar Peanut Butter. This energy bar is made primarily from whole foods, with peanut butter being the main source of protein.
“With 17 grams of protein in one bar, it’s a balanced option that provides both long-term and short-term energy,” says nutritionist Emily Sullivan.
While it’s higher in fat due to peanut butter, Sullivan notes, “It’s mostly unsaturated fat, which is better for heart health than saturated fat.”
Nutritional information per piece:
- Calories: 340
- protein: 17 grams
- carbohydrate: 27 grams
- Fat: 19 grams
- sugar: 19 grams
- fiber: 3 grams
Dairy-free protein bars
RX Bar – Nut Butter and Oatmeal (Blueberry Cashew Cream Flavor)
For dairy-free protein bars that don’t compromise on flavor or nutrition, Nut Butter and Oatmeal RX Bars are the best. “I like a lot about this bar,” says nutritionist Katherine Basbaum. “It has very few ingredients, provides 10 grams of protein, 5 grams of fiber, and is low in sodium and saturated fat.”
While the bar does contain some added sugar from honey and coconut sugar, Busbaum appreciates that it avoids more processed sweeteners like high-fructose corn syrup.
Nutritional information per piece:
- Calories: 220
- protein: 10 grams
- carbohydrate: 29 grams
- Fat: 8 grams
- sugar: 9 grams
- fiber: 5 grams
Soy-free protein bars
RX Protein Bar (Chocolate Sea Salt Flavor)
If you’re looking for a soy-free option, Chocolate Sea Salt RX Protein Bars are a great choice. This all-natural energy bar contains only 5 key ingredients and provides 12 grams of protein from egg whites. “This is a hearty, chewy energy bar that’s perfect for a quick breakfast or high-protein snack,” says Basbaum.
This energy bar also provides 5 grams of fiber and no added sugar, making it a healthy and satisfying choice.
Nutritional information per piece:
- Calories: 200
- protein: 12 grams
- carbohydrate: 23 grams
- Fat: 8 grams
- sugar: 14 grams
- fiber: 5 grams
high fiber protein bar
Aloha Protein Bar (Peanut Butter Cup Flavor)
For those looking for a high-fiber option, Aloha Protein Bars offer a generous 10 grams of fiber and 14 grams of protein.
“These bars contain approximately 3 grams of saturated fat and 9 grams of unsaturated fat, providing both short- and long-term energy,” Sullivan says.
Nutritional information per piece:
- Calories: 230
- protein: 14 grams
- carbohydrate: 26 grams
- Fat: 10 grams
- sugar: 5 grams
- fiber: 10 grams
plant protein bars
IQ Bar (Peanut Butter Chip Flavor)
If you prefer plant-based foods, finding good protein bars can be a challenge. But this one fits the bill. It provides 12 grams of protein but only 160 calories.
“I like its low sugar content and relatively high protein content,” says nutritionist Brooke White. “Plus, it has a very simple ingredient list.”
Nutritional information per piece:
- Calories: 160
- protein: 12 grams
- carbohydrate: 12 grams
- Fat: 10 grams
- sugar: 1g
- fiber: 9 grams
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FAQ
We asked registered dietitian Daisy Mercer to answer your burning questions about protein bars. Get nutritionist-approved answers below:
Are protein bars a good meal replacement option?
While protein bars can be a convenient nutritional supplement, they are generally not a complete meal replacement because their nutritional content is limited compared to a balanced diet.
When is the best time to eat a protein bar?
Some good times to eat a protein bar include after exercise, as a mid-afternoon snack to curb hunger, or as a quick breakfast option when time is of the essence. The timing depends on your personal nutritional needs and goals.
Can protein bars help with weight loss?
Protein bars can support weight loss by providing a satisfying, low-calorie snack that can help you achieve your protein goals. However, it’s important to choose energy bars that are low in added sugar and consider overall calorie intake.
Can I eat a protein bar every day?
Depending on the bar, consuming a protein bar every day may result in an overconsumption of processed ingredients, added sugars, or unhealthy fats. It’s best to vary your protein sources to include whole foods like lean meats, eggs, and beans.
How do protein bars compare to whole food protein sources?
While protein bars offer convenience, whole-food protein sources like chicken, fish, eggs, and beans are generally more nutritious, offering a wider range of vitamins, minerals, and other beneficial compounds.
The post The 9 Best Protein Bars, According to Our Nutritionists appeared first on MyFitnessPal Blog.
