The 8 Best Protein Bars, According To Dietitians
Here's how to choose the ideal protein bar for you.
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Protein is an essential part of your daily diet. Along with carbohydrates and fat, it's one of the main nutrients our bodies need to function. And protein bars can make it easy to get enough of the nutrient, whether you're in need of a quick snack or recovery after exercising.
"Protein bars can be an amazing on-the-go balanced snack that gives you the energy boost you need—and a simple way to get in protein!" said registered dietician Emily Suttle. But she adds, they can be more processed than other forms of protein like meat, beans, eggs, dairy, nuts and seeds.
But how do you choose the best protein bar? Walk through any grocery store, and you can be overwhelmed with dozens of brands. It can be difficult to recommend the best one, as no single bar will be the ideal pick for everyone. It'll vary based on your intended use, health, and dietary restrictions. Before we get into recommendations from registered dietitians, here are some of the things you should consider when choosing a protein bar:
What Is Protein And How Much Do You Need?
Along with fat and carbohydrates, protein is one of the three major macronutrients. "It is essential for our skin, hair, nails, bones, and muscles, as well as hormone production and cellular processes," said Suttle. "It is important to include protein in every meal and snack because it can help minimize blood sugar spikes from carbohydrates, increase the satiety of our meals and snacks, and prevent sugar and carb cravings throughout the day."
How much protein one needs varies person to person and is based on factors like gender, age, and activity level. According to the Dietary Guidelines for Americans, people who are consuming 2,000 calories daily should have 5.5 ounces of protein foods per day. Suttle said that while the USDA's Recommended Dietary Allowance for protein is 0.8 grams of protein for kilogram of body weight, this is just a recommendation for a sedentary person.
People who are more active, like athletes, may need more protein to support muscle repair and growth, said dietitian nutritionist Lauren Manaker.
What to Look For In A Protein Bar
What you look for in a protein bar will vary based on your lifestyle, diet, allergies, overall health, and what exactly you're looking to get out of the protein bar. Is it a snack to keep you satiated between meals? Are you using it as a post-workout snack? For some, sugars and carbohydrates might not be as much of a concern, while others might be looking to steer clear of sugars. Do you want a minimally-processed bar with natural ingredients or do you just care about the protein count? Manaker recommends looking for one that has at least 10 grams of protein and is low in added sugars.
Here are some other things you should consider when picking the best protein bar:
Ingredients
"Be mindful of processed added ingredients such as artificial sweeteners, artificial dyes, and colors, or unhealthy oils," said Brittany Werner, registered dietician nutritionist and Director of Coaching at Working Against Gravity. She said to look for ingredients that you recognize. "Many bars are made with oats, nuts, and dried fruits as their main ingredients. You’ll want to avoid as many overly processed additives such as artificial sweeteners and excess filers," she said.
Type of Protein
"The type of protein in a bar can greatly influence its nutrition benefits," said Bree Phillips, registered dietician at UCSF Health and owner of The Art of Appetite. And there's a variety to choose from, including whey and egg whites or vegan protein options like pea, soy, brown rice, and hemp. Each have different health and amino acid profiles.
Type of Sweeteners
Protein bars can be sweetened with different types of sugars, both natural and artificial. What you choose might depend on your diet and whether you want to consume artificial sweeteners. "Natural sweeteners like honey or maple syrup, while containing nutrients, can still provide a significant amount of calories," said Manaker. "Artificial sweeteners, such as aspartame, often have fewer calories but may affect gut health or have other side effects."
Now, here are recommendations for the best protein bars from several dietitians.
Several dietitians recommended Aloha protein bars, which can be a great option for those with allergies. "These are plant-based, contain 14 grams of protein, and only 4 grams of added sugars," said Suttle. "Plus, they are free from gluten, dairy, and soy—common allergens." Many do, however, contain tree nuts.
They're made with a protein blend of brown rice and pumpkin seeds and some contain up to 10 grams of fiber. There are also several flavor options. Suttle's favorite is Chocolate Chip Cookie Dough.
RXBARs are known for their simple ingredient list. The protein comes from the egg whites and the dates sweeten and bind the ingredients together.
"Most bars contain around 12 grams of protein, no added sugars, and very minimal, whole-food ingredients!" said Suttle.
"Perfect Bars are an excellent option for those seeking a nutrient-dense, higher-calorie snack or light meal replacement," said Phillips. "Each bar contains approximately 300-350 calories and 12-17 grams of protein from quality sources like nut butter and whey." They also include a "superfood blend" of over 20 superfoods and are sweetened with honey.
Perfect Bars need to be refrigerated, but you can still take them with you on-the-go! Once you take them out of the fridge, they can be left out for seven days.
Craving something sweet? Werner said their a great option when you have a sweet craving.
Dave's Killer Bread also makes protein bars, and Manaker recommends them. The organic bars contain 10 grams of protein and 6-8 grams of whole grains. The bars come in three flavors, which vary in ingredients.
"These are by far my favorite plant-based bar and a weekly repurchase in my household," said Phillips. "GoMacro bars are a great plant-based choice because they are made with organic, whole food ingredients, and provide a balanced mix of plant-based protein, fiber, and healthy fats." Plus, they're free of gluten, dairy, and soy.
I'm not a dietitian, but I love Mezcla's protein bars. They're vegan, gluten-free, and made with pea protein crisps. Each bar contains 10 grams of protein and about 5 to 8 grams of sugar. They're light, slightly crunchy like a Rice Krispies treat.
In addition to Peanut Butter Chocolate, there's Pistachio Chocolate, Maple Blueberry, and more.
David protein bars are relatively new to the market. At 150 calories and 28 grams of protein, a whopping 75% of their calories come from protein. The protein comes from milk protein isolate, collagen, whey protein concentrate, and egg white.
"These bars may be especially helpful for individuals on weight loss medications, as their high protein content can help manage hunger and preserve muscle mass, which is important when appetite is suppressed by some of these medications," said Phillips.
Sweetened with allulose, stevia, and monk fruit, they also contain zero grams of sugar.
Barebells are another option for a high-protein bar. Each contains 20 grams of protein, although the soft bars and plant-based bars contain slightly less. While they only contain 1 gram of sugar, they do contain sugar alcohols.
"The taste and texture are among my favorites out of all protein bars," said Suttle. "However, they do contain sugar alcohols and more processed ingredients—if this bothers you, I would steer clear!"
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