Are Protein Bars Actually Healthy? Here’s How to Pick the Right One

In a protein-obsessed world, protein bars have become a popular, convenient way to consume more muscle-building macros.

But are these processed bars really a healthy way to get your protein in?

While whole foods—like meats, eggs, and beans—will always be healthier protein sources, nutrition experts say there is a place for protein bars in a healthy diet—if you pick the right ones.

What Makes Some Protein Bars Unhealthy?

While almost all protein bars are marketed as “healthy,” they can vary significantly in nutritional quality.When shopping for a protein bar, it’s important to review the nutrition facts and ingredients for signs of an unhealthy product.

“Some bars are made with nutrient-packed ingredients such as nuts, dates, and whole grains, offering valuable nutrients and satiety. Others may be high in added sugars, processed ingredients, and unhealthy fats, which don’t offer the same health benefits.” -Kristen Smith, MS, RDN

Added Sugars

Some protein bars contain as much sugar as a candy bar.

Opt for a protein bar with no more than 8 grams of added sugar. Or even better, skip those ones altogether and look for bars with natural sugar alternatives.

Processed Ingredients

Steer clear of ultra-processed ingredients, such as emulsifiers, artificial dyes, and preservatives.

Common processed ingredients for protein bars include:

• Soy lecithin (an emulsifier)

• Potassium sorbate (a preservative)

Unhealthy Fats

Avoid 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.

What To Look For In a Healthy Protein Bar

There are several signs that a protein bar is healthy on its nutrition label and ingredients list.

“Protein bars can have their place in an overall healthy diet. They 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. They can be especially helpful if you’re on the go or don’t have time to put together a protein-rich snack.” -Jessica Cording, MS, RD, CDN, IFNCP

High Protein

While this might seem obvious, not all bars have enough protein to support muscle growth and make you feel full.

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 to 20 grams.

Whole Food Ingredients

Nuts, seeds, and other whole foods in protein bars are an added bonus. These foods are rich in nutrients and can increase the feeling of fullness.

Natural Sugar Alternatives

These alternative sweeteners contain little to no calories and don’t raise blood sugar levels.

Some healthy sugar alternatives include:

• Monk fruit

• Stevia

• Allulose

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.

The Bottom Line

Protein bars can be a great way to up your protein intake, but it’s important to choose a healthy one.

Avoid bars with added sugar, processed ingredients, and unhealthy fats. Instead, look for protein bars with:

• At least 10 grams of protein

• Whole food ingredients, like nuts and seeds

• Natural sugar alternatives

• At least 3 grams of fiber