According to experts, there are a few factors to consider when looking at protein bar options.
Protein Source
The type of protein your bar is made from is important, as it affects how easily your body digests it and what amino acids you get, Crumble-Smith explains. “Look for a complete protein source that contains all the essential amino acids,” she says. (Essential amino acids are those that your body can’t make and must get through food.) Complete protein sources include whey, casein, egg, soy, hemp and pea protein. A combination of different plant proteins can also be a complete protein source, Crumble-Smith adds.
Protein content
To get the right amount of protein, choose a bar with at least 10 grams per serving, says Louis, while Crumble-Smith recommends a bit more, at 12 to 20 grams. “I’ve found that this amount works best for me and my clients to feel satisfied as a snack,” she says.
Taste and Texture
No need to force yourself to eat a chalky, tasteless bar with an unpleasant aftertaste in the name of nutrition. “One of the most important factors to consider here is whether the protein bar is something you actually enjoy eating,” says Louis. Because taste and texture are a matter of personal preference, you may need to try a few different bars to find one you like.
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Crumble-Smith advises opting for bars with short ingredient lists from familiar foods: “Watch out for bars that are loaded with added sugars (syrups, concentrates, etc.) or artificial ingredients,” she says.
Of course, if you have dietary restrictions like being gluten-free, vegan, or nut-free, make sure the bar meets your standards on that front, says Crumble-Smith. Also, check for allergens: Most bars will list the common allergens (think wheat, dairy, sesame, soy, nuts), and some may even say “may contain,” so you can avoid accidental allergies, she says.
The amount and type of sugar
Crumble-Smith urges caution, saying sugar-filled protein bars are like “candy bars in disguise.”
Pay special attention to how much “added sugar” the bar contains. The sugar in a bar may come from natural sources like dried fruit or honey, which is “totally fine,” says Eshani. But if it’s from an ingredient like high fructose corn syrup, for example, she advises looking for alternatives. Louis recommends avoiding bars with more than 10 grams of added sugar. The exception is if you’re eating the bar as a post-workout snack, Louis says, where the high amount of sugar can help replenish muscle glycogen stores (your body’s main source of energy) until you’re able to eat a full meal.
When it comes to artificial sweeteners, Crumble-Smith suggests avoiding bars that contain sucralose (which can be harmful to gut health), aspartame (some studies have linked consumption to health issues like cancer and neurobehavioral disorders, but it’s not conclusive), or excessive amounts of sugar alcohols like erythritol, sorbitol, mannitol, sorbitol, xylitol, and maltitol. Maltitol may cause gastrointestinal problems and other health issues, but more research is needed to understand the long-term effects of chronic consumption, Louis explains. While consuming about 10 to 15 grams of sugar alcohols per day is generally considered safe, keep in mind that foods other than protein bars may contain sugar alcohols, Louis says. “To easily identify sugar alcohols on the Nutrition Facts label, look for the suffix ‘-ol’ at the end of the listed ingredients,” she says.
Amount of fiber
Fiber is probably not your top priority when browsing protein The bars are also high in fiber, a type of carbohydrate that helps improve digestion, blood sugar levels, and satiety, says Crumble-Smith, who recommends choosing products with at least 3 to 5 grams of fiber per serving.
calorie
“The calorie count of the bar should align with your diet goals, whether that’s weight loss, maintenance, or gain,” says Crumble-Smith. If you’re eating the bar as a snack, consider something in the 150-200 calorie range. If you’re eating the bar for weight gain, aim for 200-400 calories, she says.
For endurance athletes like runners, who need more energy than the average person, a bar in the 200-300 calorie range is preferable, says Louis.
Fee
Protein bars can be surprisingly pricey, with some costing nearly $4 a pop, so take that into consideration when buying one and think carefully about how often you’ll be eating them. “If the price is worth it, it might be worth investing in a higher-quality protein bar, but the costs can add up quickly,” says Louis.
