Protein Bars Overview
Although a diet rich in whole foods is typically recommended by most dietitians, there are occasions when protein bars can be a valuable addition. These convenient, pre-packaged options offer an efficient way to increase your protein intake, especially when you’re on the move. Unlike protein powders, which require preparation for drinks or smoothies, protein bars are ready to eat whenever you need them.
“Protein bars can be a useful supplement for those needing extra protein,” explains Taylor Johnson, a registered dietitian nutritionist with Top Nutrition Coaching. Protein is crucial for muscle repair, growth, satiety, and overall health. For individuals who find it challenging to consume sufficient protein from whole foods alone—such as vegetarians, vegans, or those with dietary restrictions or hectic schedules—protein bars can be an especially practical choice.
However, with over 2,400 protein bar options available today, according to the USDA’s Food Data Central Search tool, selecting a nutritious and tasty bar can be overwhelming. To help narrow down the choices, we consulted six registered dietitians (RDs) or registered dietitian nutritionists (RDNs). Below, you’ll find their top recommendations, including options you can easily purchase on Amazon, along with answers to common questions about protein bars—like whether it’s advisable to consume them daily, what to consider when choosing a bar, and more.
Your Protein Bar Questions, Answered
Are protein bars good for you?
Protein bars can be a convenient and nutritious option, but their health benefits depend on their ingredients and nutritional content. It’s important to choose bars that have high-quality protein sources and minimal added sugars or artificial ingredients.
Is it okay to eat protein bars every day?
While protein bars can be a part of a balanced diet, relying on them daily may not be ideal. They should complement a diet rich in whole foods rather than replace it.
What to look for in a protein bar?
When selecting a protein bar, look for those with high protein content, low added sugars, and natural ingredients. Check for protein sources that are easily digestible and beneficial, such as whey protein, plant-based proteins, or egg whites.
How to choose a healthy protein bar?
Opt for bars with simple ingredient lists, high-quality protein, and minimal artificial additives. Pay attention to fiber content and avoid bars high in sugar alcohols or overly processed ingredients.
Meet the Experts
All products featured are independently chosen by our editors. Purchases made through affiliate links may earn us a commission.
Best Overall: RxBar Protein Bars
RxBar Protein Bars
Price: $20 (Amazon)
Price: $29 (RX Bar)
Recommended by three of our experts, RxBars are crafted with minimal, whole-food ingredients like egg whites, dates, nuts, fruits, and natural flavors, without any added sugars. Each bar provides 12 grams of protein per serving and is free from gluten and dairy, making it suitable for various dietary needs. Expect a chewy, dense texture reminiscent of taffy. Johnson notes, “These bars are rich in flavor and naturally sweetened primarily by dates,” with additional hints of chocolate, fruit, and nuts.
Protein per Serving: 12 g
Calories per Serving: 200–220
Protein Type: Egg Whites
Popular Flavors: Vanilla Almond, Strawberry, Chocolate Sea Salt, Peanut Butter Chocolate, Blueberry
Pros: Simple, whole-food ingredients; gluten- and dairy-free
Cons: Texture may be too chewy for some
Best-Tasting: Quest Nutrition Ultimate Variety Pack Protein Bars
Quest Nutrition Ultimate Variety Pack Protein Bars
Price: $30 (Amazon)
Price: $68 (Quest)
These whey-based bars pack up to 21 grams of protein per serving, making them ideal for athletes or anyone needing to boost their protein intake. Known for their delicious taste and texture, they often resemble treats like chocolate chip cookies or brownies. Schwartz shares, “I’ve tried nearly every flavor and found them to be exceptionally good, almost like eating a chewy chocolate chip cookie.” However, they contain sugar alcohols and processed ingredients, which some might prefer to avoid.
Protein per Serving: 18–21 g
Calories per Serving: 170–190
Protein Type: Whey and Milk Protein Isolate
Popular Flavors: Birthday Cake, Chocolate Chip Cookie Dough, Chocolate Peanut Butter, Cookies & Cream
Pros: High protein content; keto-friendly
Cons: Contains sugar alcohols and gums
Best for Building Muscle: Rise Whey Protein Bars
Rise Whey Protein Bars
Price: $29 (Amazon)
Price: $28 (Rise)
For muscle growth, adequate protein is crucial, and whey protein is highly effective due to its absorption and leucine content. Rise Whey Protein Bars offer 15 to 18 grams of protein per serving, along with simple ingredients like whey protein isolate, nuts, honey, and natural flavors. Lui describes them as “a bit denser but still soft and chewy” with “mildly sweet and nutty” tastes.
Protein per Serving: 15–18 g
Calories per Serving: 270–290
Protein Type: Whey
Popular Flavors: Almond Honey, Honey Cinnamon, Chocolatey Almond
Pros: Short, simple ingredients list; high protein level
Cons: Natural oils can separate; limited flavor options
Best for Pregnancy: Aloha Organic Plant-Based Protein Bars
Aloha Organic Plant-Based Protein Bars
Price: $33 (Amazon)
Price: $33 (Aloha)
Aloha Bars are high in fiber and low in sugar, offering a well-balanced mix of protein, complex carbs, and healthy fats. Crumble Smith emphasizes their importance for fetal cognitive development and satiety. These bars are organic and made from real food ingredients, providing a wholesome option for pregnant individuals. Their soft, cookie-like texture and rich flavors make them a preferred choice.
Protein per Serving: 14 g
Calories per Serving: 210–260
Protein Type: Brown Rice Protein and Pumpkin Seeds
Popular Flavors: Peanut Butter Cup, Chocolate Caramel Pecan, Vanilla Almond Crunch, Pumpkin Spice
Pros: Balanced fiber, protein, and fats; low in sugar; vegan-friendly
Cons: May not be suitable for those with nut allergies
Best High-Fiber Option: IQBar Brain and Body Plant Protein Bars
IQBar Brain and Body Plant Protein Bars
Price: $25 (Amazon)
Price: $25 (IQBar)
IQBars deliver 12 grams of protein and 6 to 9 grams of fiber, making them a solid choice for a satisfying snack. Crumble Smith appreciates their recognizable ingredients like almonds, coconut oil, fruits, and cacao, and their additional brain-boosting components like lion’s mane and omega-3s. The texture is described as “a softer granola bar or a bit firmer than baked oatmeal,” offering a satisfying chew without being overly chewy.
Protein per Serving: 12 g
Calories per Serving: 160–180
Protein Type: Pea Protein
Popular Flavors: Chocolate Sea Salt, Almond Butter Chip, Peanut Butter Chip, Banana Nut, Wild Blueberry, Matcha Chai
Pros: Brain-boosting ingredients; vegan-friendly; gluten-free; low-carb
Cons: Lower in calories, which may not meet higher energy needs
Best for Satiety: Perfect Bar Peanut Butter Protein Bar
Perfect Bar Peanut Butter Protein Bar
Price: $11 (Amazon)
Price: $29 (Perfect Bar)
Perfect Bars are nutrient-dense and calorie-rich, making them an excellent choice for athletes or those who need sustained energy between meals. Made with nut butters, dark chocolate, and flaxseed oil, and sweetened with organic honey, they offer a rich, cookie-dough-like texture. Baker Lemein praises these bars for their dense nutritional profile, which is particularly beneficial during breastfeeding or other high-energy phases.
Protein per Serving: 12–17 g
Calories per Serving: 310–350
Protein Type: Nut Butters, Egg Powder, Rice Protein, Milk Powder
Popular Flavors: Dark Chocolate Chip Peanut Butter, Salted Caramel, Chocolate Mint, Chocolate Chip Cookie Dough
Pros: Made with whole-food ingredients; delicious flavors; good for keeping full
Cons: Needs refrigeration (though can last at room temperature for up to a week)
Are Protein Bars Good for You?
Protein bars can be beneficial for health when used correctly. Here’s a breakdown of how they can fit into a healthy diet:
1. Nutritional Value
Protein bars are formulated to offer a quick protein boost, which is essential for muscle repair, growth, and overall health. Many bars contain additional nutrients like whole grains, nuts, seeds, and dried fruits, which contribute to their health benefits. Roxana Ehsani, MS, RDN, notes that these bars can help meet daily protein and calorie goals, especially for those who might have difficulty getting enough protein from whole foods alone.
2. Supplement, Not a Replacement
Despite their benefits, protein bars should not replace whole foods but rather complement them. Amity Lui, MS, emphasizes that while protein bars can be part of a balanced diet, they should not be used as meal replacements. Instead, they serve as a convenient option for supplementing protein intake, particularly for busy individuals or those with dietary restrictions.
3. Daily Consumption
Eating protein bars every day is generally acceptable as long as they complement a well-rounded diet. Danielle Crumble Smith, RDN, advises that while protein bars can be a daily snack option, they should not replace nutrient-dense whole foods. If you find yourself reaching for a protein bar frequently, it’s best to pair it with other quick, nutritious snacks like fruits, nuts, or Greek yogurt to ensure a balanced intake.
What to Look for in a Protein Bar
When selecting a protein bar, consider the following factors to ensure it aligns with your dietary needs and preferences:
1. Protein Source
Choose bars with complete protein sources that provide all essential amino acids. Good options include whey, casein, eggs, soy, hemp, and pea proteins. A combination of plant proteins can also be effective. This ensures that the protein in the bar supports muscle repair and overall health.
2. Amount of Protein
Aim for bars that provide at least 10 grams of protein per serving, though 12 to 20 grams is often ideal. This range tends to keep you satisfied and supports your protein needs effectively.
3. Taste and Texture
Opt for bars that you enjoy eating. Taste and texture are subjective, so you may need to sample different bars to find one that meets your preferences. Enjoyable bars are more likely to be consumed regularly.
4. Ingredients
Select bars with short ingredients lists featuring recognizable, whole foods. Avoid bars with excessive added sugars and artificial ingredients. Look out for common allergens if you have dietary restrictions.
5. Sugar Content
Be cautious of bars with high added sugar content, which can turn a bar into a “candy bar in disguise.” Ideally, the bar should have less than 10 grams of added sugar. Natural sugars from ingredients like dried fruits are acceptable, but avoid artificial sweeteners and excessive sugar alcohols.
6. Fiber Amount
Fiber aids in digestion, blood sugar control, and satiety. Choose bars with at least 3 to 5 grams of fiber per serving for added health benefits.
7. Calories
The calorie content of the bar should align with your dietary goals. For snacks, 150 to 200 calories is typical, while bars meant for weight gain or as part of a high-energy diet might be 200 to 400 calories. Athletes may require bars in the 200 to 300 calorie range.
8. Cost
Protein bars can be expensive, with some costing around $4 each. Consider the cost in relation to your budget and how frequently you plan to consume them. Investing in higher-quality bars might be worth it, but it can add up over time.
9. Fortification
Some protein bars are fortified with vitamins and minerals, which can be a bonus if you have specific nutritional needs or deficiencies.
Conclusion
Protein bars can be a useful addition to your diet, particularly for those needing a convenient protein source or with dietary restrictions. They should be used as a supplement to a balanced diet rich in whole foods. When selecting a bar, focus on protein content, ingredient quality, sugar levels, and overall nutritional balance to make the best choice for your health goals.
