High protein is on trend for 2024, so naturally, everyone is trying to find easy ways to increase their protein intake to reach their goals. Everywhere you look, people are snacking on dry beef sticks and stocking up on protein powders. In 2024, MyFitnessPal users recorded 35% more protein-rich cottage cheese than they did in 2023.
Protein bars are also attracting new attention. Sales are $5 billion In 2023, the protein bar market will 6.4% increase Over the next seven years.
But with so many options on the market, how do you know which protein bar is really right for you? We spoke to registered dietitian Daisy Mercer for her expert opinion on how to choose one that’s right for you. Read on for her shopping advice and recommendations.
What are the nutritional standards for the best protein bars?
According to Mercer, there are two main things to look at when choosing a bar: “added sugars and, of course, protein.” She looks for ones that have at least 10 grams of protein per bar.
Sugar is a bit more nuanced. “The Dietary Guidelines for Americans recommends that added sugars make up less than 10% of your total daily calories,” says Mercer. “For example, if you eat 2,000 calories a day, that would be 50 grams of added sugars.” So look at the grams of sugar and consider how that applies to your day overall. (Pro tip: You can easily track your daily sugar intake by logging your meals, drinks, and snacks.) My Fitness Pal!)
In consultation with Mercer and other MyFitnessPal registered dietitians, we’ve rounded up some healthy protein bars based on your dietary preferences and restrictions: Whether you’re looking for a high-fiber bar, a low-carb bar, or a dairy-free bar, we’ve got you covered.
Whey Protein Bars
Built-in bar and Think about it! Bar
If you’re looking for protein bars with high protein content, we recommend Built Bars and Think! Bars.
“Both bars provide great macro nutrients at an affordable price,” says nutritionist Daisy Mercer.
Both bars are packed with a solid 17-20 grams of protein per serving and have minimal added sugars.
“Whey protein bars often have a little more fat added to them, possibly for flavor, but it’s nothing to be worried about. Plus, these bars are usually free of corn syrup,” Mercer adds.
Nutrition facts per Built Bar (varies by flavor):
- calorie: Approximately 130 to 180
- protein: 17–20 grams
- carbohydrates: 18–22 grams
- fat: 2–4 g
- sugar: 3–5 g
- fiber: 0-5g
Nutrition facts per Think! bar (varies by flavor):
- calorie: Approximately 150 to 230
- protein: 20 grams
- carbohydrates: 18–23 grams
- fat: 4–9 grams
- sugar: 0–3 grams
- fiber: 2-5g
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Low Carb Keto Protein Bars
Collagen Protein Bar
For those on a low-carb or ketogenic diet, Perfect Keto Bars are a good option. “I like that the ingredients list is minimal and they use ingredients we’re familiar with,” 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, “be aware of the saturated fat in your protein bar. Increased saturated fat has been linked to higher cholesterol levels, which has been linked to an increased risk of heart disease,” says Mercer.
Nutrition facts per bar:
- calorie: ~230
- protein: 11 grams
- carbohydrates: 12g (Net Carbs: 4)
- fat: 18 g
- sugar: 1 gram
- fiber: 2g
Gluten Free Protein Bars
Perfect Bar Peanut Butter
If you’re trying to avoid gluten, try Perfect Bar Peanut Butter, which is made primarily from whole foods, with peanut butter being the main source of protein.
“Each bar has 17 grams of protein, making it a well-balanced option that provides both long-term and short-term energy,” says nutritionist Emily Sullivan.
Although it’s high in fat because of the peanut butter, Sullivan points out that “it’s mostly unsaturated fat, which is better for your heart than saturated fat.”
Nutrition facts per bar:
- calorie: 340
- protein: 17 g
- carbohydrates: 27 grams
- fat: 19 grams
- sugar: 19 grams
- fiber: 3 grams
Dairy Free Protein Bars
RX Bar – Nut Butter and Oats (Blueberry Cashew Butter Flavor)
When it comes to a dairy-free protein bar that doesn’t compromise on taste or nutrition, RX Bar with Nut Butter & Oats stands out. “There’s a lot to love about this bar,” says nutritionist Catherine Basbaum. “It has very few ingredients, 10 grams of protein, 5 grams of fiber, and is low in sodium and saturated fat.”
Although the bar does contain added sugars like honey and coconut sugar, Basbaum appreciates that it avoids processed sweeteners like high fructose corn syrup.
Nutrition facts per bar:
- calorie: 220
- protein: 10 grams
- carbohydrates: 29 grams
- fat: 8 grams
- sugar: 9 grams
- fiber: 5g
Soy-Free Protein Bars
RX Protein Bar (Chocolate Sea Salt Flavor)
If you’re looking for a soy-free option, RX Protein Bar Chocolate Sea Salt is a great choice. This all-natural bar has only five key ingredients and delivers 12 grams of protein from egg whites. “It’s a hearty, chewy bar that’s perfect for a quick breakfast or high-protein snack,” says Basbaum.
This bar also contains 5 grams of fiber and has no added sugar, making it a healthy and satisfying choice.
Nutrition facts per bar:
- calorie: 200
- protein: 12 g
- carbohydrates: 23 g
- fat: 8 grams
- sugar: 14 g
- fiber: 5g
High Fiber Protein Bar
Aloha Protein Bar (Peanut Butter Cup Flavor)
For those looking for a high-fiber option, the Aloha Protein Bar is a great choice, containing 14 grams of protein plus 10 grams of fiber.
“These bars contain about three grams of saturated fat and nine grams of unsaturated fat, which will provide you with both short-term and long-term energy,” Sullivan says.
Nutrition facts per bar:
- calorie: 230
- protein: 14 g
- carbohydrates: 26 g
- fat: 10 grams
- sugar: 5g
- fiber: 10 grams
Plant-based protein bars
IQ Bar (Peanut Butter Chip Flavor)
If you’re into plant-based foods, it can be hard to find a good protein bar, but this bar fits the bill: It’s packed with 12 grams of protein and only 160 calories.
“I love that it’s low in sugar and relatively high in protein,” says nutritionist Brookelle White, “plus the ingredients are pretty self-explanatory.”
Nutrition facts per bar:
- calorie: 160
- protein: 12 g
- carbohydrates: 12 g
- fat: 10 grams
- sugar: 1 gram
- fiber: 9 grams
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FAQ
We asked Daisy Mercer, R.D., about everyone’s burning questions about protein bars. Read on for her nutritionist-approved answers.
Are protein bars a good option as a meal replacement?
Although protein bars are a convenient way to get nutrition on the go, they usually do not serve as a complete meal replacement as their nutritional content is limited compared to a balanced meal.
What is the best time to eat a protein bar?
Great times to eat a protein bar include after exercise, as an afternoon snack to curb hunger, or as a quick breakfast when you’re pressed for time – all of this depends on your personal nutritional needs and goals.
Do protein bars help you lose weight?
Protein bars can support weight loss by providing a satisfying, low-calorie snack that can help you reach your protein goals, but it’s important to choose bars that are low in added sugars and to consider your overall calorie intake.
Can I eat a protein bar every day?
Eating a protein bar every day can mean consuming too many processed ingredients, added sugars and unhealthy fats, depending on the bar. It’s best to diversify 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 are convenient, whole food protein sources such as chicken, fish, eggs and beans are usually more nutritious and contain a wider range of vitamins, minerals and other beneficial compounds.
The post Nutritionist’s Choice: 9 Best Protein Bars appeared first on MyFitnessPal Blog.
