by Margaret S Garrett - Published 6 months ago

9 Best Protein Bars: Dietitian-Approved

The trend of high-protein is booming in 2024, with people seeking easy ways to increase their protein intake. Dried beef sticks and protein powder are popular choices.

Protein bars are experiencing renewed attention. Sales surpassed $5 billion in 2023, and the protein bar market is expected to grow 6.4% over the next seven years.

With numerous options available, choosing the right protein bar can be challenging. Registered dietitian Daisy Mercer provides expert advice on selecting bars that are beneficial.

What Are The Nutritional Standards For The Best Protein Bars?

According to Mercer, two key factors to consider are added sugar and protein content. She recommends bars with at least 10 grams of protein.

Sugar intake requires careful consideration. The Dietary Guidelines for Americans advise limiting added sugars to less than 10% of daily calories. For example, a 2,000-calorie diet allows for 50 grams of added sugar. Monitor sugar intake and ensure it aligns with your overall daily intake.

We collaborated with Mercer and dietitians to create a guide to better-for-you protein bars catering to various dietary preferences and limitations. Whether seeking high-fiber, low-carb, or dairy-free options, this guide has something for everyone.

Whey Protein Bars

Built Bars and Think! Bars

If you prioritize high protein content, Built Bars and Think! Bars are excellent choices.

Dietitian Daisy Mercer says both bars offer excellent macros at an affordable price.

Each bar delivers a significant 17 to 20 grams of protein per serving and keeps added sugar low.

Mercer adds, “Whey protein bars tend to have slightly more added fat, likely for flavor enhancement, but it's nothing to be concerned about. I also appreciate that corn syrup isn't used in these bars.

Nutritional content per Built Bar (varies by flavor):

Calories: ~130-180
Protein: 17-20g
Carbs: 18-22g
Fat: 2-4g
Sugar: 3-5g
Fiber: 0-5g

Nutritional content per Think! Bar (varies by flavor):

Calories: ~150-230
Protein: 20g
Carbs: 18-23g
Fat: 4-9g
Sugar: 0-3g
Fiber: 2-5g

Low Carb Keto Protein Bar

Collagen Protein Bars

For people following a low-carb or ketogenic diet, the Perfect Keto Bar is a good option. "I like that the ingredient list is minimal and uses ingredients we know and understand," says Mercer. With 10 grams of protein and very low sugar content, it’s a solid choice for those who want to keep their carb intake in check.

When choosing the right protein bar, Mercer reminds us to "stay mindful of saturated fat in protein bars, as an increase in saturated fat has been associated with increased cholesterol levels, and that’s associated with a higher risk for heart disease," says Mercer.

Nutritional content per bar:

Calories: ~230
Protein: 11g
Carbs: 12g (net carbs: 4)
Fat: 18g
Sugar: 1g
Fiber: 2g

Gluten-Free Protein Bar

Perfect Bar Peanut Butter

For those avoiding gluten, try the Perfect Bar Peanut Butter. This bar is primarily made from whole foods, with peanut butter being the main source of protein.

"It’s got 17 grams of protein in one bar, making it a balanced option that provides both long-term and short-term energy," says dietitian Emily Sullivan.

Although the RX Bar in Nut Butter and Oat is higher in fat due to the peanut butter, Sullivan explains that “it’s mostly unsaturated fat, which is better for heart health compared to saturated fat.”

Nutritional content per bar:

Calories: 340
Protein: 17g
Carbs: 27g
Fat: 19g
Sugar: 19g
Fiber: 3g

Dairy-Free Protein Bar

RX Bar – Nut Butter and Oat (Blueberry Cashew Butter Flavor)

Dietitian Katherine Basbaum loves the RX Bar in Nut Butter and Oat because it is a dairy-free protein bar with great flavor and nutrition. It contains few ingredients, 10 grams of protein, 5 grams of fiber, and is low in sodium and saturated fat.

Although the bar does contain some added sugars from honey and coconut sugar, Basbaum likes that it avoids more processed sweeteners like high fructose corn syrup.

Nutritional content per bar:

Calories: 220
Protein: 10g
Carbs: 29g
Fat: 8g
Sugar: 9g
Fiber: 5g

Soy-Free Protein Bar

RX Protein Bar (Chocolate Sea Salt Flavor)

The RX Protein Bar in Chocolate Sea Salt is a soy-free option with only five main ingredients, offering 12 grams of protein from egg whites. Basbaum described it as a hearty, chewy bar suitable for a quick breakfast or high-protein snack.

This bar contains 5 grams of fiber and no added sugars, making it a healthy and satisfying choice.

Nutritional content per bar:

Calories: 200
Protein: 12g
Carbs: 23g
Fat: 8g
Sugar: 14g
Fiber: 5g

High Fiber Protein Bar

Aloha Protein Bars (Peanut Butter Cup Flavor)

Aloha Protein Bars offer a high-fiber option with 10 grams of fiber and 14 grams of protein.

According to Sullivan, these bars contain 3 grams of saturated fat and 9 grams of unsaturated fat, providing both short-term and long-term energy.

Nutritional content per bar:

Calories: 230
Protein: 14g
Carbs: 26g
Fat: 10g
Sugar: 5g
Fiber: 10g

Plant-Based Protein Bar

IQ Bar (Peanut Butter Chip Flavor)

It's hard to find a plant-based protein bar that's good. This one is a good option. It has 12 grams of protein and only 160 calories.

“I like that it has low sugar and a lot of protein,” says Brookell White, a dietitian. “The ingredients list is also straightforward.”

Nutritional content per bar:

Calories: 160
Protein: 12g
Carbs: 12g
Fat: 10g
Sugar: 1g
Fiber: 9g

Frequently Asked Questions

We asked registered dietitian Daisy Mercer to answer your questions about protein bars. Here are her answers:

Are protein bars a suitable option for meal replacement?

Protein bars are handy for on-the-go nutrition, but they usually aren't a full meal replacement because they lack the variety of nutrients found in a balanced meal.

When are the best times to eat protein bars?

Protein bars can be a good choice after a workout, as a mid-afternoon snack to fight hunger, or as a quick breakfast when you're short on time. The best time for you depends on your individual diet and goals.

Can protein bars contribute to weight loss?

Protein bars can help with weight loss because they offer a satisfying, lower-calorie snack that can help you reach your protein goals. But make sure you choose bars with low added sugars and keep track of your overall calorie intake.

Is it okay to eat protein bars daily?

Eating protein bars every day can lead to too much processed ingredients, added sugars, or unhealthy fats, depending on the bar. It's better to get protein from a mix of sources, including whole foods like lean meats, eggs, and beans.

How do protein bars stack up against whole food protein sources?

While protein bars are convenient, whole food protein sources like chicken, fish, eggs, and beans are generally more nutritious, providing a wider range of vitamins, minerals, and other beneficial ingredients.