In 1986, two distance runners mixed vitamins, oat bran, milk protein and corn syrup together. Prosperity, the PowerBar—our first modern protein bar—was born. Fast forward a few decades and we have countless options. Not sure which protein bar is healthiest? Or when should you eat them? This comprehensive guide covers it all: how to choose the best protein bars, which ones deserve space on the shelf, and our top snack choices. We’re peeling back their shiny packaging to reveal the truth. (Spoiler alert: most protein bars are just candy in disguise!)
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Are protein bars good for you?
It depends on what you eat! Fortunately, we’ve come a long way since that first PowerBar rendition. The market for high-quality protein bars—those made with natural ingredients, high amounts of protein, and minimal added sugar—continues to grow. On the other hand, many contain ultra-processed ingredients. If you know, you know: these things don’t digest well. As with most foods, moderation is key.
Can I eat a protein bar every day?
Yes. But generally speaking, you don’t need to eat more than one protein bar a day (mainly for your gut). Additionally, it’s best to limit the amount of protein bars you consume as a meal alternatives. All that said, whether you need an on-the-go snack, have specific protein goals to hit, or want to fuel your muscles right after a workout, protein bars have you covered.
When should you eat a protein bar?
There are no hard and fast rules. You’ll get the most benefit if you eat one as a midday snack shortly after exercise or during endurance exercise like long-distance running or hiking.
Noon snack. Curbs hunger between meals and maintains energy levels throughout the day.
Recovery after exercise. Helps repair and strengthen muscles, providing a quick and convenient source of protein and carbohydrates.
Meal Replacement. When you’re on the road and don’t have time to eat a full meal, you can get a balanced combination of protein, fat, and carbohydrates.
travel. When coat hangers emerged as a portable and non-perishable option.
Dietary Supplements. Increase your daily protein intake, especially if you have higher protein needs or are on a muscle building/weight loss journey.
What type of protein is used in protein bars?
You’ll find ingredients ranging from whey and collagen to soy, pea, algae and hemp. Here’s your protein sources cheat sheet:
whey protein
Whey protein is one of the most popular (and widely consumed) forms of protein in bars. It is derived from milk and is a complete source of protein. What do I love most about whey protein? The body absorbs it quickly, making it ideal for post-exercise recovery.
There are two main types of whey protein: whey concentrate and whey isolate. Whey concentrate contains slightly more fat and carbohydrates, while whey isolate contains almost no fat and lactose.
Whey Concentrate Facts:
- Economical (tends to be cheaper than whey isolate).
- full of nutrition. It contains immunoglobulins (glycoproteins carrying complex carbohydrate chains) and growth factors. These compounds play key roles in regulating immune function and cell growth.
- Helps with weight management.
- Supports muscle building (use with resistance training).
Whey Isolate Facts:
- Low lactose content. Compared to whey concentrate, whey isolate contains almost no lactose.
- The protein percentage is higher. You’ll get more protein per serving than whey concentrate.
- Absorbs quickly. Arsenault says whey isolate is easier to digest and absorbed faster than whey concentrate.
casein
Casein is another milk-derived protein, but it is digested more slowly than whey. This would be a good choice if you want a sustained release of amino acids (i.e. before bed). Casein can help prevent muscle breakdown when you go too long without eating!
Collagen peptides
Collagen is derived from animal connective tissue and is known for its health benefits for skin, hair and joints.
protein
Egg white protein is made from egg whites and is a complete source of protein.
plant-based protein
If you’re a vegetarian, vegan, or lactose intolerant, you might opt for a protein bar made with plant-based proteins (i.e., pea, rice, hemp, or soy). Their amino acid profiles differ slightly from animal proteins, so blends must be chosen (or sources changed!) to ensure a complete protein profile.
What’s in a Healthy Protein Bar
Key ingredients in healthy protein bars typically include the following:
- High quality protein. A satisfying protein bar should contain high amounts of protein to support muscle repair and growth. Aim for an energy bar with around 15 grams of protein.
- Healthy fats. These are essential for satiety and overall health. Sources may include nuts, seeds, nut butters, coconut oil, or flax seeds.
- fiber. Fiber aids digestion and helps you stay full. Look for energy bars with ingredients like oats, chicory root, or psyllium husks to add fiber (and at least 5 grams of fiber).
- Low sugar content. A healthy protein bar should contain minimal added sugar. Natural sweeteners—such as dates, stevia, monk fruit, or a small amount of honey or maple syrup—are better than refined sugar or high-fructose corn syrup. Choose energy bars with less than 8 grams of added sugar.
- Natural ingredients. The ingredient list should consist primarily of whole foods and identifiable ingredients. Avoid bars that contain a long list of “natural” flavors, artificial additives, preservatives and fillers!
- Balanced macros. Ideally, you’ll be eating a protein bar made with a balanced ratio of protein, fat, and carbohydrates for sustained energy.
Nutritional Facts Sample (per piece)
- Calories:180-250
- protein:15-20g
- carbohydrate: 20-30 grams (containing at least 5 grams of fiber)
- Fat:8-12g
- carbohydrate: 8 grams or less
What to avoid with protein bars
On the other hand, keep an eye out for protein bars disguised as fancy candy bars. They are loaded with artificial additives, inflammatory oils, and sugar. All of this negates their potential benefits. Along these lines, limit energy bars made from soy protein isolate (which is more nutritious than other plant proteins), sugar alcohols (they can ferment in the gut), and low-fiber/high-carb bars (which can causing an increase in blood sugar).
In addition to the quality and protein content of the ingredients, don’t forget to consider factors such as: allergens, flavor/texture, and purpose. If you have food allergies or allergies, be sure to check the ingredient list.
In terms of taste and texture, there’s no point in gulping down a protein bar. Try different brands to find one that’s delicious and satisfying. Finally, think about your intentions. Do you use energy bars as a pre- or post-workout energy boost, a meal replacement, or just a convenient snack between meals?
Nutritionist Approved Protein Bars
These are my most recommended protein bars (in no particular order) when it comes to taste, texture, ingredient labels, and uses.
- BTR country. These proteins are low in content but have excellent composition. Think of them as a great pre-workout snack.
- Go up. Each Rise Bar is made with real food and contains 15 grams (or more!) of protein.
- Can be made crispy. If you love nut butters, these are for you! They are slightly lower in protein but can keep blood sugar stable.
- bulletproof. Made with grass-fed collagen, these bars are keto-friendly and have a soft, cookie-like texture.
- Stars and honey. These energy bars are chalky-free, come in a variety of delicious flavors, and contain 15 grams of protein. (And 10 grams of collagen!)
- There are no cows. No Cow bars are vegan, soy-free, gluten-free, contain over 20 grams of plant-based protein, and are low in carbohydrates.
- Aloha. Like No Cow, these products are also gluten-, dairy- and soy-free (and contain solid protein).
- resistance. Need a glycemic/diabetic friendly protein bar? That’s all. My favorite flavor is wolfberry.
- Original copy. Made with simple ingredients, these vegan protein bars are nutritious and delicious.
- laird superfoods. Although they are slightly lower in protein, you won’t find any soy or “natural” flavors in these superfood bars.
- mix. Newer protein bar on the market with great texture. The matcha flavor didn’t disappoint either. They are slightly higher in carbs and make a great pre-workout/endurance snack.
- Nectis green super protein. As far as meal replacement bars go, these are my top picks.
- costl vegetarian. Packed with adaptogens, high in protein, and low in added sugar, these functional organic bars are a versatile choice for any occasion.
- Transparency Lab. These grass-fed protein bars offer a balanced blend of mega and clean ingredients.
- epic terms. More salty than sweet? Eat these protein bars.
Are sugar alcohols safe?
Many popular protein bars contain sugar alcohols. You’ll see them listed as ingredients like sorbitol, xylitol, mannitol, erythritol, and maltitol. When they yes While considered a safe alternative to regular sugar, there are potential drawbacks, namely digestive issues. It’s not uncommon for sugar alcohols to cause bloating, gas, and diarrhea. Because? Sugar alcohols are not fully absorbed in the digestive tract and can ferment in our colon. If you want to learn more about the science behind sugar alcohols, listen to this podcast episode.
Snacks with confidence
Congratulations! You officially have a better ability to browse the protein bar aisle. Whether you’re a busy mom, a seasoned athlete, or need a convenient snack to refuel, rest assured there’s a protein bar to suit your needs. Peel off wrappers with confidence and snack with joy.
