What to Look for in a Protein Bar

In the world of convenient snacks, protein bars are a popular choice for those looking for a quick and nutritious option. However, not all protein bars are created equal. To ensure you're choosing a healthy option, here's a guide on what to look for in a protein bar.

I personally love protein bars, and almost always have one in my bag. They make a great snack, they are easily portable, and they can help you reach your protein goals in a pinch. Protein bars are also great post-workout or for travel.

There are SO MANY protein bar options out there. It's overwhelming! Just a walk down the bar aisle at your local grocery store may make your head spin.

Check out this guide for how to choose a healthy protein bar, and I'll also share some of my personal favorites.

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What To Look For in a Protein Bar

When looking at protein bar options, read the labels! Many are touted as healthy, but the ingredient list might say otherwise.

Protein Content

The primary reason for choosing a protein bar is, of course, the protein content. Aim for a bar that contains at least 10 grams of protein. This amount can help with muscle recovery, satiety, and overall energy levels. For those who are more active, a bar with 15-20 grams of protein might be more appropriate.

Sugar Content

One of the biggest pitfalls of many protein bars is the sugar content. Aim for a bar with no more than 6-8 grams of sugar. Be cautious of bars that use high fructose corn syrup, cane sugar, or other refined sugars. Natural sweeteners like honey, maple syrup, or dates are better options, but should still be consumed in moderation.

Fiber

Fiber is essential for digestive health and helps keep you feeling full longer. Look for a protein bar with at least 3-5 grams of fiber. Ingredients like chicory root, inulin, and whole grains can be good sources of fiber.

Healthy Fats

Healthy fats are crucial for a balanced diet. Opt for bars that contain healthy fats from nuts, seeds, or coconut. Avoid those with trans fats or hydrogenated oils. Aim for a fat content of around 5-10 grams, primarily from unsaturated sources.

Ingredient List

A short and recognizable ingredients list is usually a good sign. Try to choose bars with whole food ingredients you recognize and can pronounce. Avoid bars with a long list of chemicals, artificial preservatives, colors, and flavors.

Carbohydrates

Carbohydrate content can vary depending on your dietary needs. For a low-carb option, aim for less than 20 grams of carbs per bar. If you need more energy, especially after a workout, a higher carb content can be beneficial.

Allergens & Dietary Restrictions

Always check for common allergens if you have restrictions. Many bars contain nuts, dairy, soy, or gluten. There are plenty of options available that cater to various dietary restrictions, including vegan, gluten-free, and nut-free bars. All of the options I'm sharing below are gluten free.

Taste

Finally, don't overlook taste and texture. A protein bar might have the perfect nutritional profile, but if it doesn't taste good or has an unappealing texture, you're less likely to enjoy it regularly. Try a few different brands and flavors to find one that you like.

Use the list below as a starting point.

My Favorite Better-for-You Protein Bars

Aloha. I have been a fan of Aloha bars for a while now. These bars are organic, vegan, gluten, dairy and soy free. My favorite flavor, peanut butter cup, has 14 grams of plant-based protein and only 4g of added sugar. The ingredient list is short and readable! These are a treat, I really like them a lot. You can try out four flavors with this variety pack.

Raw Rev. This woman-owned company's bars are gluten free and vegan. The bars have between 1-4 grams of added sugar, and 9-12 grams of protein. I like the simple ingredient list, and there are lots of flavors. The double chocolate brownie batter is a yummy one.

Built Puff Bars. These are like a candy bar. I love them as a treat, and look at them as more of a dessert that a snack. If you like chocolate covered marshmallows, you'll like this bar. The coconut marshmallow puff has 17 grams of protein and 4 grams of added sugar. It does have sugar alcohols, just an added note.

Rx Bar. I've eaten Rx Bars for years, and I think they are a good option. They are gluten free and have around 12 grams of protein. They have a super clean ingredient list, with no added sugar. (They do have 14 grams of total sugar, from dates.) They come in many flavors and can be found in most grocery stores. I like the chocolate sea salt the best!

Kind Nut Bars. Kind has many varieties of bars, including one that is a 'protein' version. However, I buy the nut bars most often. They come in lots of great flavors and as per their name, are nut based. These aren't the highest in protein, they have about 6 grams on average. They also have 5-6 grams added sugar per bar. Like Rx Bar, they can be found in most grocery stores. They also have a mini size that I buy for my kids.

Perfect Bar. Perfect bars are a refrigerated protein bar with a cookie dough-like texture. They are gluten free and have a pretty clean ingredient list, including 20+ superfoods. The bars have upwards of 15 grams of protein with varying amounts of added sugar (the dark chocolate chip peanut butter has 12 grams of added sugar). This one is definitely higher in sugar, but do I like the ingredient list so I buy these now and then. They also make a mini size.

These are just a few of the MANY protein bar options out there, but they are ones that I feel pretty good about eating and giving to my kids. Choosing a healthy protein bar involves considering multiple factors, from the protein content and the sugar to the fiber levels. By paying attention to these details, you can find a protein bar that not only fits your nutritional needs but also satisfies your taste buds.

That's my guide to what to look for in a protein bar. I hope you can use it to help you choose a healthy protein bar option.

Do you have any favorites? I'd love to know what you love so I can try some new ones! Leave me a comment below or head over to @thelifestylenotes on Instagram and send me a message.

For more snack ideas, check out my favorite gluten free snacks and healthy school snacks for your kiddos.

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