Protein bars are a lifesaver when you need a quick, satisfying snack. Easy to carry in your bag, they offer added benefits like fiber and healthy fats. Whether you need a pre- or post-workout boost, protein bars can enhance your performance and recovery, according to Amy Gorin, RDN. However, the FDA has no official definition for protein bars, meaning brands decide the protein content and type. This is why you’ll find bars ranging from 1 to 20 grams of protein, making them similar to granola or energy bars in reality, despite the marketing, as pointed out.
So, how do you choose the best protein bar for you? Here are some tips to help you understand nutrition labels and find delicious, protein-packed options recommended by the WH team, all containing at least five grams of protein to optimize your day.
Protein. There’s no exact amount of protein that’s best for everyone, but a good rule of thumb is to look for bars with at least five grams of protein, whether plant- or animal-based, says Gorin. Your protein needs will vary based on your lifestyle, explains Maya Feller, RD, CDN. If you’re training for a big race or aiming to improve your strength, you’ll likely need to increase your protein intake.
Fiber. The ideal protein bar should contain at least three grams of fiber, according to Gorin. “Along with protein, fiber helps keep you fuller for longer.” However, be cautious with high-fiber bars to avoid digestive discomfort. If your daily fiber goal is 25 grams, a bar with five grams of fiber (20% of your daily value) is a good choice. Pair it with a glass of water, suggests Feller, to help your body process the fiber.
Added Sugar. Watch out for added sugars, as some bars are essentially candy in disguise. The FDA recommends keeping added sugars to less than 10% of your daily calorie intake. For a 2,000-calorie diet, that’s 50 grams or less of added sugar per day. Many protein bars use alternative sweeteners, from artificial ones like sucralose to natural options like fruit and plant-based substitutes. Each type of sweetener provides a different level of sweetness and flavor.
Fat. The fat content in protein bars varies depending on the protein source. For example, bars made with beef or bison will have higher saturated fat, around 20% of your daily value, while nut and seed-based bars may have higher total fats.
For more tips on choosing the best protein bars and to explore our top recommendations, visit our website. Optimize your day with the right protein snack!
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