I don't know about you, but sometimes I just don't have time for breakfast on the way out the door in the morning. Or, I hit the gym and need something to snack on after I finish a workout. When this happens, my go-to grab is a protein bar to get in some good macros and fuel up for the day.
But, like most packaged foods, some protein bars can be highly processed and/or contain not-so-healthy ingredients. If you often opt for convenience, I don't blame you—so do I! But you may wonder if it's actually healthy to chow down on a protein bar day after day. We asked nutritionists to get their expert opinions.
What To Look For In A Protein Bar
Not all protein bars are created equal, so paying attention to the ingredients is essential. Registered dietician nutritionist Kiran Campbell, RDN, recommends looking for options that contain "a meaningful amount of protein—generally 10-20 grams per serving—with minimal added sugars and a short, recognizable ingredient list."
Samantha McKinney, RDN, LD, adds that it's helpful to avoid bars with added sugar, synthetic sweeteners, flavors, and colors, and high doses of sugar alcohols, which can cause digestive upset. She recommends choosing bars sweetened with natural sources such as stevia, monk fruit, or allulose.
Additionally, McKinney notes that the purpose of the bar is "convenience protein," so you don't want it overloaded with other macronutrients, namely carbohydrates and fat. "We generally recommend less than 20 grams of carbs and less than 10 grams of fat per bar, depending on what it's made with," she tells us. Look for bars containing at least five grams of fiber—McKinney notes that this nutrient is essential from a blood sugar standpoint. Lastly, she suggests you "steer clear of bars with low-quality proteins like soy isolates." Instead, look for high-quality protein sources like nuts or eggs. Other commonly used sources range from whey, milk, and pea protein to crickets and grasshoppers!
When To Grab A Protein Bar
Both McKinney and Campbell agree that protein bars can be a good option for individuals with busy schedules, people looking for convenience, and athletes with higher protein requirements. "Protein bars offer a convenient and practical way to boost protein intake, especially for those who find it challenging to meet their needs through whole foods alone," Campbell tells us. "In situations where meals are skipped or delayed, such as during long workdays or travel, a protein bar can serve as a more balanced alternative to highly processed or low-protein snack foods." However, though they're a good convenience option compared to less healthy snack choices, she stresses you shouldn't always reach for one instead of a natural protein food source like meat, beans, nuts, and low-fat dairy products.
McKinney agrees, stating that protein bars can be a solid option for those who tend to go too long without eating and need a low time commitment option.
"Additionally, some individuals, including older adults, those recovering from illness or surgery, or people with reduced appetites, may benefit from supplemental protein to help preserve lean mass and support healing," notes Campbell.
How Much Protein Do We Really Need?
"Protein plays a crucial role in maintaining muscle mass, supporting metabolism, aiding recovery after exercise, and promoting satiety," says Campbell. It's a powerhouse macronutrient that helps to fuel the body. "For optimal health, performance, and recovery," says McKinney, "it's often generally recommended to target one gram of protein per pound of lean body weight for healthy individuals without underlying conditions." She recommends working with a dietician and your healthcare team to determine your specific goals. "Generally, as we get older, are under stress, or are active, we may need more to optimally support muscle health," she explains.
The bottom line: Protein bars are a great option for those who struggle to hit their protein targets with food alone. While they shouldn't be used as a crutch to replace whole foods, when they are consumed strategically, they can support your overall health goals and serve as a great convenience option.
Nutritionist-Recommended Protein Bars
BAREBELLS Protein Bars Cookies & Cream
LTH Refuel Protein Bar
