Your 5-Step Guide to Choosing a Protein Bar That's Not Junk
Experts break down exactly what to look for on the label
When you’re dashing from work to the gym, there’s pretty much nothing easier to eat on-the-go than a protein bar. They promise all the nutrients you need to stave off hunger and build your muscles — all while tasting great, too.
But the truth is, your protein bar might be no better than a candy bar. A majority of the options out there are packed with empty calories, added sugar, odd protein sources, and sketchy ingredients.
So take note of this checklist next time you need to stock up. Here’s how to choose a protein bar that will do your body some good.
Look for Easy-to-Read Ingredients
If you take a peek at the ingredients list on the bar’s label, you should be able to recognize a majority of them. You want a bar that mimics food as much as possible, so looking for whole ingredients is your first step, says Kristin Kirkpatrick, M.S., R.D., L.D., lead dietitian at the Cleveland Clinic Wellness Institute. That means you should be able to purchase those ingredients separately, like nuts, seeds, unsweetened cocoa powder, and whey protein.
Not all hard-to-pronounce ingredients are bad, though. Some bars may be fortified with certain vitamins and minerals (which is a good thing!) hiding behind their scientific names. For instance, ferric orthophosphate is just another name for iron.
Still, a good rule of thumb is aiming for about seven or less ingredients when buying a bar, says Kirkpatrick. Going a bit higher than that won’t always hurt, but this will help ensure that you’re eating something as close to a whole food as possible. Plus, you’ll pack in other nutrients — like fiber, healthy fats, vitamins, and minerals — in addition to your protein, she says.
Related: 6 Things You Should Never Ignore On Your Food Label
Pick the Perfect Protein
Ideally, your bar would be packed with at least 30 grams of protein, says Mike Roussell, Ph.D., Men’s Health nutrition advisor. That amount is the most satiating, but it’s really hard to find one that goes that high, he says.
As long as you stick with a dairy-based protein source, like whey, you can shoot for a minimum of 20 grams if you’re eating your bar post-workout or as a snack, he says.
“Bars that contain 10 to 15 grams of protein can be used as a snack, but don’t think you are getting a lot of benefits from the protein in those bars, as it is too low to make it satiating and too low to maximize muscle building signals,” Roussell says. Try pairing lower-protein bars with a handful of nuts, like almonds or pistachios, to boost your intake closer to 20 grams.
Meal replacement bars should contain at least 30 grams, like Robert Irvine’s FITCRUNCH Protein Bars, says Roussell.
Related: 7 High Protein Snacks That Will Help You Build Muscle
Limit Your Sugar Intake
Bars with dessert-like names are tempting (lookin’ at you chocolate chip cookie dough), but that can lead to sugar overload. If the sugar in your bar comes from a whole food, like medjool dates, Kirkpatrick recommends looking for one that has 6 grams or less.
A bar with a bit more sugar isn’t a bad option if you’re eating it right before a tough endurance workout, because your body will use that glucose for energy, she says. Any other time, a sweeter bar has the potential to spike your blood sugar, setting you up for a killer energy crash, hunger, and hard-to-control cravings.
Watch out for sugar alcohols, too, which tend to be hidden triggers for stomach problems like bloating and gas. These appear under the names erythritol, sorbitol, maltitol, and more, according to Alissa Rumsey M.S., R.D., C.S.C.S. founder of Alissa Rumsey Nutrition and Wellness and creator of the 5 Minute Mindful Eating Exercise.
Related: 6 Ways Eating Too Much Sugar Messes With Your Entire Body
Don’t Forget the Fiber
Shoot for a protein bar that contains roughly 5 grams of fiber. Most people don’t get enough of it in their diet, so supplementing with a bar can be an easy way to boost your intake, says Lisa Moskovitz, R.D., C.D.N., CEO and founder of The NY Nutrition Group, especially if you could stand to eat more whole grains, fruits, vegetables, nuts, and seeds.
Fiber is a slow-digesting carb that curbs your hunger, stabilizes your blood sugar, improves digestion, and helps keep your cholesterol in check, she adds. It’s also a must if weight loss is your goal.
“Fiber does help you feel full for a longer period of time on fewer calories, so it’s a good weight management tactic,” Moskovitz says.
Cap Your Calories
If you’re snacking on a protein bar, aim for roughly 250 calories, says Moskovitz. She cautions against using protein bars as meal replacements — a balanced meal full of nutrient-dense foods is ideal — but if you’re really strapped for time, a protein bar can work as a meal if it’s closer to 400 calories.
Additional reporting by Alisa Hrustic
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