Top 9 Protein Bars Recommended by Dietitians

The 9 Best Protein Bars, According to Our Dietitians

The trend of high-protein intake is gaining popularity in 2024, and people are looking for easy ways to increase their protein consumption to achieve their fitness goals. Protein bars are one of the most convenient and popular options, with sales reaching $5 billion in 2023 and expected to grow 6.4% over the next seven years. But with so many options available, how do you know which protein bars are good for you?

We asked registered dietitian Daisy Mercer to share her expert opinion on how to choose a protein bar that meets your needs. In this article, we’ll explore the top 9 protein bars, categorized by dietary preferences and limitations.

What Is the Nutritional Criteria for the Best Protein Bars?

According to Mercer, there are two main things to look at when selecting a protein bar: added sugar and protein content. She recommends choosing a bar with at least 10 grams of protein per serving. When it comes to sugar, the Dietary Guidelines for Americans recommend that added sugars make up less than 10% of your total daily calories.

Whey Protein Bars

For those looking for a high-protein bar, Built Bars and Think! Bars are excellent options. Both bars deliver 17 to 20 grams of protein per serving and keep added sugars to a minimum.

• Nutritional Content per Built Bar (varies by flavor):
  • Calories: ~130-180
  • Protein: 17-20g
  • Carbs: 18-22g
  • Fat: 2-4g
  • Sugar: 3-5g
  • Fiber: 0-5g
• Nutritional Content per Think! Bar (varies by flavor):
  • Calories: ~150-230
  • Protein: 20g
  • Carbs: 18-23g
  • Fat: 4-9g
  • Sugar: 0-3g
  • Fiber: 2-5g

Low-Carb Keto Protein Bar

For those following a low-carb or ketogenic diet, the Perfect Keto Bar is a good option. With 10 grams of protein and very low sugar content, it’s a solid choice for those who want to keep their carb intake in check.

• Nutritional Content per bar:
  • Calories: ~230
  • Protein: 11g
  • Carbs: 12g (net carbs: 4)
  • Fat: 18g
  • Sugar: 1g
  • Fiber: 2g

Gluten-Free Protein Bar

For those avoiding gluten, the Perfect Bar Peanut Butter is a great option. This bar is primarily made from whole foods, with peanut butter being the main source of protein.

• Nutritional Content per bar:
  • Calories: 340
  • Protein: 17g
  • Carbs: 27g
  • Fat: 19g
  • Sugar: 19g
  • Fiber: 3g

Dairy-Free Protein Bar

For a dairy-free protein bar that doesn’t compromise on flavor or nutrition, the RX Bar in Nut Butter and Oat is a standout. With 10 grams of protein and 5 grams of fiber, it’s a wholesome and satisfying option.

• Nutritional Content per bar:
  • Calories: 220
  • Protein: 10g
  • Carbs: 29g
  • Fat: 8g
  • Sugar: 9g
  • Fiber: 5g

Soy-Free Protein Bar

For those seeking a soy-free option, the RX Protein Bar in Chocolate Sea Salt is an excellent choice. With 12 grams of protein and only 160 calories, it’s a great option for those with dietary restrictions.

• Nutritional Content per bar:
  • Calories: 160
  • Protein: 12g
  • Carbs: 12g
  • Fat: 10g
  • Sugar: 1g
  • Fiber: 9g

High-Fiber Protein Bar

For those seeking a high-fiber option, Aloha Protein Bars offer a substantial 10 grams of fiber along with 14 grams of protein.

• Nutritional Content per bar:
  • Calories: 230
  • Protein: 14g
  • Carbs: 26g
  • Fat: 10g
  • Sugar: 5g
  • Fiber: 10g

Plant-Based Protein Bar

For a plant-based protein bar that’s high in protein and low in sugar, IQ Bar in Peanut Butter Chip is a great option.

• Nutritional Content per bar:
  • Calories: 160
  • Protein: 12g
  • Carbs: 12g
  • Fat: 10g
  • Sugar: 1g
  • Fiber: 9g

Frequently Asked Questions

We asked registered dietitian Daisy Mercer to review your burning questions about protein bars. Get dietitian-approved answers below:

• Are protein bars a good option for meal replacement?
  • While protein bars can be convenient for on-the-go nutrition, they are generally not full meal replacements because of 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 include after a workout, as a mid-afternoon snack to curb 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 with weight loss?
  • Protein bars can support weight loss by providing a satisfying, lower-calorie snack that helps you meet your protein goals. However, it’s important to choose bars with low added sugars and to consider overall calorie intake.
• Can I eat protein bars every day?
  • Consuming protein bars daily can lead to excessive 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 such as chicken, fish, eggs, and beans are typically more nutritious, offering a broader range of vitamins, minerals, and other beneficial compounds.