Are protein bars healthy?

So easy to grab a protein bar and think you are “eating healthy”.  But are protein bars really good for your health?  Are some protein bars better than others?  What should you look for when choosing a protein bar?  Many of my relatives eat protein bars and my sister sent me a great article, Are protein bars good for you?  Dietitians reveal the healthiest options.  This article notes proteins bars “can be a filling snack, or a “glorified candy bar.”  Which one are you eating?

1. Do you need a protein bar?

Most Americans are already getting more protein than they need.  When I had students track their diet and calculate their protein intake all were eating many more grams of protein a day than they needed. 

There are great ways to add protein to your diet without eating protein bars.  Do you know which 2 foods have higher quality protein than a steak?  Eggs are the gold standard for protein quality and next is cow’s milk and yogurt made from cow’s milk.  Thus, grabbing a yogurt for a snack would actually be a better “protein boost” to your day, than grabbing a protein bar.  (To learn more about high-quality protein foods see:  How can you add some high-quality protein foods to your day?) 

On the other hand, if you are at the airport, in a hurry and need to grab a quick snack, a protein bar can pack in some nutrition and some calories to get you to the next meal.  But you don’t want to rely on protein bars especially to replace a meal. 

 2.  Are protein bars healthy?

In a pinch, protein bars can help fill in some nutrients.  But as noted above, real foods are much better options for adding some high-quality protein to your day.  Grab a protein bar when your options are limited but focus on whole foods as much as you can.  Much better to bring some yogurt or some nuts to work as a snack option than a protein bar.

On the Go:  Protein bars can be convenient for a quick snack or while traveling. 

Working out?  OK to have a protein bar but try to pair your protein bar with some real, whole food like a banana, other fresh fruit, or some yogurt. 

3.  What should you look for when buying a protein bar?

• Protein:  Look at the label and choose a protein bar that has at least 10 grams of protein and higher quality protein like having eggs, nuts, seeds or nut butters listed as the first ingredient.
• Fiber:  Fiber can help fill you up and fiber feeds those healthy bacteria in your gut. (See:  Healthy gut for a healthier you )   Look for a protein bar with at least 3 grams of fiber. 
• Little added sugar:   Americans get way too much added sugar in their diets. Look at the label to see how much sugar has been “added”.  One dietitian notes that some protein bars have as much as 30 grams of added sugar.  That equates to 120 calories from added sugar.  Choose a protein bar with less than 5 grams of added sugar per bar.  But many have more than 5 grams and some may need the higher calorie count.
• Healthy fats like nuts or seeds.
• Calories:  Protein bars can be very energy dense, packing in a calorie punch.  Look for protein bars that provide 200 calories or less.  What if you need more calories?  Then add a whole food like eat a banana with a protein bar, or have a handful of nuts with your protein bar.

 4.  So, what protein bars should you buy?

 

Men’s Health discusses The 15 Best Protein Bars for Men 2024 .  Some seem more like a “candy bar” but they do list some better options such as:

• Perfect Bar Peanut Butter – higher in calories than many protein bars at 340 calories but good for those looking for more calories.  First ingredient is peanut butter with honey, nonfat dry milk solids, rice protein, various food powders, flax seed oil and other oils.  Protein is 17 grams and dietary fiber is 3 grams.  Added sugars are 13 grams or 52 calories from added sugar. Epic Chicken + Sesame BBQ Bar – Has dark meat chicken as the first ingredient and has no added sugar and provides 12 grams of protein per bar.  Does have palm oil which isn’t a heart healthy oil but only 2 grams of saturated fat.
• Small Seed Bars – They make a range of healthier options including, Peach Cobbler, Apples and Peanut Butter, Lemon Poppy Seed, and Chocolate Cherry.  The first ingredient in the Apple Peanut Butter bar is peanut butter.  Oats provide some whole grain and the bar provides 7 grams of fiber.  One bar provides 20 grams of protein.    

Women:  My daughters like Larabar, Clif and Bobos bars.  Others like Quest protein bars.

• Larabar:  They advertise their bars contain “real ingredients”.   The Peanut Butter Cookie bar contains just 3 ingredients:  dates, peanuts and sea salt.  This bar has no added sugar, provides 6 grams of protein and 4 grams of fiber for 220 calories.   This would be a healthy snack option. 
• Clif:  The Crunchy Peanut Butter bar contains organic rolled oats as the first ingredient, some rice and cane syrup, organic peanut butter and organic peanuts.  Added sugars are 15 grams or 60 calories.  Provides 5 grams of fiber and 11 grams of protein. 
• BOBO’s:  My daughter likes the Chocolate Chip Oat Bar but they offer a number of choices.  The Cranberry Orange oat bar has Whole grain rolled oats as the first ingredient, some brown rice syrup, cranberries, some sugar and both coconut oil (not heart healthy) and sunflower oil (heart healthy).  10 grams of added sugars or 40 calories from added sugars.  Each bar provides 2 grams of protein and 2 grams of fiber.  
• Quest protein bars are ranked as “best-tasting”.  The Oatmeal Chocolate Chip Protein bar contains a protein blend as the first ingredient.  The fiber is “polydextrose”. This bar is 180 calories, with 14 grams of fiber and no added sugars as the “sugars” are from a a sugar alcohol, erythritol, and stevia and sucralose.  

Conclusion:  Remember, while protein bars can be a lifesaver in a pinch, it’s best to prioritize whole foods whenever possible.  If you need a quick snack, opt for bars with some wholesome ingredients and don’t forget to add some fresh fruit or yogurt to round out the meal or snack.  In summary, protein bars can be a healthy choice if you select wisely and use them as occasional snacks.  However, prioritize whole foods whenever possible to meet your nutritional needs. 

Sources:  Are protein bars good for you?  Dietitians reveal the healthiest options , How can you add some high-quality protein foods to your day? , Healthy gut for a healthier you , 3 grams of fiber , with less than 5 grams of added sugar per bar, The 15 Best Protein Bars for Men 2024 , Perfect Bar Peanut Butter, Epic Chicken + Sesame BBQ Bar , Small Seed Bars , Larabar , Peanut Butter Cookie , Clif , Crunchy Peanut Butter , BOBO’s , Quest , ranked   Image Sources:  Peanut Butter , Peanut Butter Larabar , Cranberry Orange Oat Bar, protein bars