Are you getting enough protein on a daily basis? Sometimes having on-the-go options such as protein bars can be helpful. Protein bars have evolved over time and now you have a multitude of options that aren’t just Quest or Powerbars. It can get overwhelming knowing which are the best protein bars to stock up on based on your needs.
I spoke with dietitians and other experts in the field to determine what to look for when shopping for a protein bar and which ingredients to avoid altogether.
What types of protein bars are there?
When you shop for protein bars, you’ll see an array of choices. The options include whey- or casein-based (consisting of dairy), plant-based (which may be made up of soy, peas, seeds or nuts) and gluten-free bars. Others will specify if they’re meant to be meal replacements.
Key ingredients to look for in a protein bar
One of the first things you should consider when shopping for protein bars is the ingredients. “The parts of the nutrition label I would look at right off the bat are the serving size, calories, the amount of protein and added sugars,” said Clara Nosek, a registered dietitian nutritionist. If you’re unsure what to look for, our experts break down what to look for on the nutrition label.
Protein
One of the first things to look for in a protein bar is the protein content per serving. “Anything over 12 grams is ideal, while 20 to 25 grams is optimal,” said Jaclyn Sklaver, a certified nutrition specialist, dietitian and owner of Athleats Nutrition.
You’ll probably notice some protein bars with 12 grams of protein or less, which she says serves better as a snack bar. You’ll also want to check where the protein is coming from. You’ll find protein bars are made up of either whey, peas or soy protein.
Fiber
Another aspect of the nutrition label to keep in mind is the fiber content of the protein bar. Sammi Haber Brondo, a registered dietitian nutritionist and certified intuitive eating counselor, recommends choosing a protein bar with 5 to 10 grams of fiber per serving.
“While some fiber is great to help promote fullness, too much can also cause gastrointestinal distress,” she warned.
Sklaver agrees, explaining, “Natural sources like seeds and nuts are easier to digest, while synthetic or modified fibers can be harder on your stomach.” So if you know your stomach can’t handle too much fiber, stick with less processed options.
Sweeteners
The protein bar you’re eyeing likely has added sweeteners to make it appetizing. However, the type of sweetener can make or break the product.
“Avoid protein bars with high-fructose corn syrup and watch out for artificial sweeteners or sugar alcohols like sorbitol, which may cause digestive issues,” said Amelia Ti, a registered dietitian and CNET medical reviewer.
Nosek cautions clients with gastric issues to be mindful of the bars marketed as “no sugar added” or “low carb” because this may indicate that they contain sugar alcohols. “They should check to see if they are sweetened with sugar alcohols — because sugar alcohols can cause some stomach problems when consumed in excess,” she said.
Rhyan Geiger, a registered dietitian and founder of Phoenix Vegan Dietitian, suggests looking at fiber, protein and sugar together. “When shopping for a protein bar, add the amount of protein with the amount of fiber in the bar since this number should be higher than the total amount of sugar in the protein bar,” she said.
Ideally, the best sweetener should be made up of dried fruit or dates and free of added sugars. A good rule of thumb is to stick to ones that have fewer ingredients and are made with whole, natural ingredients.
Protein bars if you have dietary restrictions
If you don’t have dietary restrictions, whey-based protein bars are safe to go with: They’re derived from dairy and are a complete protein. In some circumstances, you may need to be extra mindful of additional ingredients if you have dietary restrictions. If you tend to have a sensitive stomach, Sklaver recommends avoiding bars with gluten, sugar alcohols and erythritol because they can cause flare-ups.
“If you know you are sensitive to dairy, I would look for a plant-based bar and avoid whey protein,” Sklaver said. This is also why finding a protein bar with fewer and mainly all-natural ingredients is essential. Some of Sklaver’s favorite protein bars include:
Those with gastric issues should avoid protein bars with gluten, dairy, sugar alcohols and emulsifiers. “Added fiber from sources such as soluble corn fiber or inulin can also cause gas and bloating,” Sklaver added.
Ti advises avoiding hydrogenated oils like palm oil. “This ingredient may raise cholesterol and increase risk for heart disease,” she said. If you’re vegan, reach for plant-based bars that blend high-quality plant proteins and other whole-food ingredients like dates or oats. For those who are gluten-free, Ti added, “I would recommend choosing protein bars that are certified gluten-free and do not include wheat, barley or rye.”
If you’re an athlete, you’ll want something easily digestible and slightly more calorie-dense. “You’ll still want that high protein content but a bit more carbs can help speed up recovery after tough workouts,” said Kate Lyman, a nutrition coach at Kate Lyman Nutrition.
“Promeal bars, which are still gluten-free and plant-based, have a ton of flavors, which means there’s usually something for every palate,” said Sklaver. If you don’t mind refrigerating your protein bars, other recommendations include Perfect Bars and ERG bars.
Other things to consider when shopping for protein bars
Cost: You’ll want to browse protein bars in-store to understand their cost and the different flavors available. “You may have to pay more for higher-quality ingredients but think about your budget and how much you are willing to pay per snack or meal replacement,” said Sklaver. She recommends ordering variety packs so you can see which flavors you like best and can keep on hand.
If you’re on a tight budget, purchasing protein bars in bulk can be more cost-effective. If you’re aiming to use protein bars as a meal replacement, Ti suggests sticking with bars that have a balance of all the macronutrients: protein, complex carbohydrates and healthy fats.
Flavor and texture: Other things to consider include the protein bar’s flavor and texture. Some protein bars are crunchy, chewy or soft, which may determine whether you like a protein bar. If the flavor isn’t to your liking, chances are you won’t want to buy it again.
Do you need protein bars?
Protein bars fall under the supplement category, much like protein powders. You don’t need to add them to your diet, but they’re an alternative if you’re looking for easier ways to meet your protein quota while on the go.
Ideally, you should receive protein from whole foods like lean meats and plant-based options. But you may not always have the time to prepare all your meals or you may be looking to change up the variety of foods you eat daily. Remember that supplements should help add to an already healthy diet, not serve as a replacement for long-term use.
If you’re unsure if protein bars are right for you, consult your doctor or a registered dietitian.
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