High protein is the trend of 2024, so naturally everyone is trying to find simple tricks to increase their protein intake and achieve their goals. Everywhere, people are snacking on beef jerky sticks and stocking up on protein powder. In 2024, MyFitnessPal users recorded cottage cheese, a protein powerhouse, 35% more often than in 2023.
Protein bars are also receiving renewed attention. Sales exceeded $5 billion by 2023 and the protein bar market is expected to grow 6.4% 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 one that’s right for you. Read on for her buying tips and recommendations.
What are the nutritional criteria for the best protein bars?
According to Mercer, there are two main things to consider when choosing a bar: “Added sugar and, of course, protein.” She likes each bar to contain at least 10 grams of protein.
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,” Mercer says. “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 overall day. (Pro tip: You can easily track your daily sugar intake by logging meals, drinks, and snacks in MyFitnessPal.)
We consulted with Mercer and other MyFitnessPal registered dietitians to bring you a guide to several healthier protein bars based on your dietary preferences and limitations. Whether you’re looking for a high-fiber, low-carb, or dairy-free bar, we’ve got you covered.
Whey protein bars
Bars built and Think! Bars
If you’re looking for a protein bar with a high protein content, look no further than Built Bars and Think! Bars.
“Both bars offer excellent macronutrients at an affordable price,” says dietitian 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 bit more fat added, probably to enhance the flavor, but it’s nothing to worry too much about. I also appreciate that no corn syrup is used in these bars,” Mercer adds.
Nutritional content per Built Bar (varies by flavor):
- Calories: ~130-180
- Protein: 17-20 g
- Carbohydrates: 18-22 g
- Fat: 2-4 g
- Sugar: 3-5 g
- Fiber:0-5 g
Nutritional content per Think! bar (varies by flavor):
- Calories: ~150-230
- Protein: 20 grams
- Carbohydrates: 18-23 g
- Fat: 4-9 g
- Sugar: 0-3 g
- Fiber:2-5g
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Low carb keto protein bar
collagen protein bars
For those on a low-carb or keto diet, the Perfect Keto bar is a good choice. “I like that the ingredient list is minimal and that it uses ingredients we know and understand,” says Mercer. With 10 grams of protein and a very low sugar content, it’s a solid choice for those looking to keep their carb intake in check.
When choosing the right protein bar, Mercer reminds us to “be mindful of saturated fat in protein bars, as an increase in saturated fat has been associated with increased cholesterol levels, and that is associated with an increased risk of heart disease,” says Mercer.
Nutritional content per bar:
- Calories: ~230
- Protein: 11 g
- Carbohydrates: 12 g (net carbs: 4)
- Fat: 18 g
- Sugar: 1 gram
- Fiber:2g
Gluten free protein bar
Perfect peanut butter bar
For those avoiding gluten, try the Perfect Bar Peanut Butter bar. This bar is made primarily from whole foods, with peanut butter being the main source of protein.
“It has 17 grams of protein in one bar, making it a balanced option that provides both long- and short-term energy,” says registered dietitian Emily Sullivan.
While it does have a higher fat content due to the peanut butter, Sullivan notes that “it’s mostly made up of unsaturated fat, which is better for heart health compared to saturated fat.”
Nutritional content per bar:
- Calories: 340
- Protein: 17 g
- Carbohydrates: 27 grams
- Fat: 19 grams
- Sugar: 19 grams
- Fiber: 3g
Dairy-free protein bar
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, the RX Nut Butter Oat Bar is one of the best. “I love so many things about this bar,” says registered dietitian Katherine Basbaum. “It’s made with very few ingredients, offers 10 grams of protein, 5 grams of fiber, and is low in sodium and saturated fat.”
While the bar does contain some added sugars from honey and coconut sugar, Basbaum appreciates that it avoids more processed sweeteners like high fructose corn syrup.
Nutritional content per bar:
- Calories: 220
- Protein: 10 g
- Carbohydrates: 29 grams
- Fat: 8 grams
- Sugar: 9 grams
- 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 flavor is a great choice. With just five main ingredients, this all-natural bar delivers 12 grams of protein from egg whites. “It’s a hearty, chewy bar that works great for a quick breakfast or a high-protein snack,” says Basbaum.
The bar also provides 5 grams of fiber and has no added sugars, making it a healthy and satisfying option.
Nutritional content per bar:
- Calories: 200
- Protein: 12 g
- Carbohydrates: 23 g
- Fat: 8 grams
- Sugar: 14 grams
- Fiber: 5g
High fiber protein bar
Aloha Protein Bars (Peanut Butter Flavor)
For those looking for a high-fiber option, Aloha Protein Bars offer a substantial 10 grams of fiber along with 14 grams of protein.
“These bars contain about 3 grams of saturated fat and 9 grams of unsaturated fat, which provides both short- and long-term energy,” Sullivan says.
Nutritional content per bar:
- Calories: 230
- Protein: 14 grams
- Carbohydrates: 26 g
- Fat: 10 g
- Sugar: 5g
- Fiber: 10 g
Plant-based protein bar
IQ Bar (Peanut Butter Chip Flavor)
It can be hard to find a good protein bar if you prefer plant-based foods, but this one is perfect. It provides 12 grams of protein and only 160 calories.
“I like that it’s low in sugar and relatively high in protein,” says registered dietitian Brookell White. “Plus, it has a fairly straightforward ingredient list.”
Nutritional content per bar:
- Calories: 160
- Protein: 12 g
- Carbohydrates: 12 g
- Fat: 10 g
- Sugar: 1 gram
- Fiber: 9 grams
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Frequently Asked Questions
We asked registered dietitian Daisy Mercer to weigh in on her most frequently asked questions about protein bars. Get the dietitian-approved answers below:
Are protein bars a good meal replacement option?
While protein bars can be convenient for on-the-go nutrition, they are generally not complete meal replacements due to their limited nutrient content compared to a balanced meal.
What are the best times to eat protein bars?
Some good times to eat a protein bar are after a workout, as a mid-afternoon snack to satisfy hunger, or as a quick breakfast option when you’re short on time. Timing depends on your individual nutritional needs and goals.
Can protein bars help you lose weight?
Protein bars can help with weight loss by providing a satisfying, lower-calorie snack that will help you meet your protein goals. However, it’s important to choose bars that are low in added sugars and to be mindful of overall calorie intake.
Can I eat protein bars every day?
Eating protein bars on a daily basis can lead to an excess intake of processed ingredients, added sugars or unhealthy fats, depending on the bar. It’s best to vary 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 offer convenience, whole food protein sources like chicken, fish, eggs and beans are typically more nutritious and offer a broader range of vitamins, minerals and other beneficial compounds.
The post The 9 Best Protein Bars, According to Our Dietitians appeared first on MyFitnessPal Blog.
