Fact checked by Nick Blackmer
While most protein bars are marketed as “healthy,” their nutritional value can vary widely.
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Choose protein bars with no more than 8 grams of added sugars for a healthier alternative.
Bars with at least 10 grams of protein help you build muscle and keep you full.
You may opt for bars with at least 3 grams of fiber to support digestion and regular bowel movements.
Almost all protein bars are marketed as “healthy”—but they can vary significantly in ingredients, sugar content, and overall nutrition. Here’s what dietitians say to look for (and to avoid) when choosing a protein bar.
1. Keep an Eye on Protein Content
Protein bars “can be a convenient way to cover gaps on a day when protein intake is on the lower side by acting as an easy way to boost intake,” according to registered dietitian and health coach Jessica Cording, MS, RD, CDN.
But not all bars have enough protein to support muscle growth and make you feel full. Experts say most people should choose a bar with at least 10 grams of protein. Those who are more physically active or trying to build muscle should aim for closer to 15-20 grams.
2. Prioritize Whole Food Ingredients
Nuts, seeds, and other whole foods are important additions to protein bars to help increase nutrients and the feeling of fullness.
“Some bars are made with nutrient-packed ingredients such as nuts, dates, and whole grains, offering valuable nutrients and satiety,” registered dietitian Kristen Smith, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics, told Health. “Others may be high in added sugars, processed ingredients, and unhealthy fats, which don’t offer the same health benefits.”
3. Opt for Natural Sugars, Not Added Ones
Some protein bars can contain as much sugar as a candy bar. Experts advise choosing protein bars with no more than 8 grams of added sugars per serving.
Even better? Skip added sugars altogether and look for bars with natural sugar alternatives, like monk fruit, stevia, or allulose. Those sweeteners contain little to no calories and don’t raise blood sugar levels.
4. Avoid Too Many Processed Ingredients
Experts suggest steering clear of ultra-processed ingredients, such as emulsifiers, artificial dyes, and preservatives.
Common processed ingredients for protein bars include soy lecithin (an emulsifier) and potassium sorbate (a preservative).
5. Focus on Fiber
Fiber has a number of benefits, such as boosting satiety, supporting digestion, and lowering cholesterol. Select a protein bar with at least 3 grams of fiber.
6. Ditch Unhealthy Fats
Experts suggest avoiding protein bars that contain unhealthy fats, such as saturated fat or trans fat, which can harm heart health. Instead, go with bars that have unsaturated fat.
Read the original article on Health