In a protein-obsessed world, protein bars have become a popular, convenient way to consume more muscle-building macros.
But are these processed bars really a healthy way to get your protein in?
While whole foods—like meats, eggs, and beans—will always be healthier protein sources, nutrition experts say there is a place for protein bars in a healthy diet—if you pick the right ones.
While almost all protein bars are marketed as “healthy,” they can vary significantly in nutritional quality.
When shopping for a protein bar, it’s important to review the nutrition facts and ingredients for signs of an unhealthy product.
Added Sugars
Some protein bars contain as much sugar as a candy bar.
Opt for a protein bar with no more than 8 grams of added sugar. Or even better, skip those ones altogether and look for bars with natural sugar alternatives.
Processed Ingredients
Steer clear of ultra-processed ingredients, such as emulsifiers, artificial dyes, and preservatives.
Common processed ingredients for protein bars include:
- Soy lecithin (an emulsifier)
- Potassium sorbate (a preservative)
Unhealthy Fats
Avoid protein bars that contain unhealthy fats, such as saturated fat or trans fat, which can harm heart health. Instead, go with bars that have unsaturated fat.
There are several signs that a protein bar is healthy on its nutrition label and ingredients list.
High Protein
While this might seem obvious, not all bars have enough protein to support muscle growth and make you feel full.
Most people should choose a bar with at least 10 grams of protein. Those who are more physically active or trying to build muscle should aim for closer to 15 to 20 grams.
Whole Food Ingredients
Nuts, seeds, and other whole foods in protein bars are an added bonus. These foods are rich in nutrients and can increase the feeling of fullness.
Natural Sugar Alternatives
These alternative sweeteners contain little to no calories and don’t raise blood sugar levels. Some healthy sugar alternatives include:
Fiber
Fiber has a number of benefits, such as boosting satiety, supporting digestion, and lowering cholesterol. Select a protein bar with at least 3 grams of fiber.
Protein bars can be a great way to up your protein intake, but it’s important to choose a healthy one.
Avoid bars with added sugar, processed ingredients, and unhealthy fats. Instead, look for protein bars with:
- At least 10 grams of protein
- Whole food ingredients, like nuts and seeds
- Natural sugar alternatives
- At least 3 grams of fiber
