8 Protein Bars That Nutrition Experts Swear By

We spoke to nutrition experts about how to find bars with a better-than-average health profile.

As the ultimate “I can’t believe I slept through that alarm” food, it has to be said that protein bars are an incredibly quick and convenient way to feed yourself in a hurry. But while their labels often tout an intense amount of protein, they often can contain more added sugar than sweet treats like doughnuts or muffins.

The calorie count can be equally eye-opening. “Some protein bars contain upwards of 300 calories, which for many individuals may be equivalent or close to the equivalent of a meal,” said registered dietitian (RD) Jordan Hill .

We spoke to nutrition experts about how to find bars with a better-than-average health profile, which ones they keep on hand for emergencies and the snacks they like to sub in whenever possible.

Nutrition Experts’ Top 8 Bars

Registered dietitian nutritionist (RDN) Sharon Palmer said, “I like to pack away protein bars for times when I can’t find a healthy meal option. There are several brands that I like, including Kind and Luna . But you do have to be selective since some of them are glorified candy bars. I don’t think they should be a regular replacement for healthy meals.”

RDN Marissa Meshulam said, “While I prefer a real food snack when I can make it happen, protein bars are a great option in a pinch. My two favorites are Aloha organic plant-based bars, which have a great amount of fiber, protein and fat, plus they taste great. And I love Elemental Superfood bars, made with simple, real food ingredients.”

Vicki Koenig , RD, said she might have an Optavia bar or Think! High Protein bar cut in half for a snack-size serving. Gastroenterologist Dr. Wendi LeBrett said she opts for bars with a relatively short ingredient list of whole foods. “ Rxbars are a favorite of mine,” she said. Jerlyn Jones , RD, looks for 10 grams of protein, five grams of fiber, 20 grams of carbohydrates and no added sugars or saturated fat in the bars she chooses. Her top picks include Kind and Luna, in addition to Zing bars, which are vegan, gluten-free and dairy-free.

Read A Label Now And Avoid GI Pain Later

“Many protein bars are not as nutritious as they might sound, so I always recommend looking at the ingredients label first,” Meshulam said.

She also noted that getting yourself fed might need to sometimes take precedence over a more ideal option. “Obviously there are exceptions, and it’s OK to have a bar that doesn’t perfectly fit this criteria,” she said. “However, if it’s something you are choosing often, I would be more picky.”

Step one, she said, is to check out the protein’s source. “That’s key to understanding where the nutrition is actually coming from. You ideally want a protein bar that’s made from whole food ingredients, like almond butter or pea protein. I recommend skipping brands that use soy protein isolate, which is a very processed form of soy and not the same as eating something like edamame, which is whole food soy.”

Next, she said, consider how the bar is getting sweetened. “I recommend skipping artificial sweeteners like sucralose or aspartame or bars with large amounts of sugar alcohols like xylitol or erythritol,” she said. “These sweeteners are not great for our overall health, can cause some stomach distress and even lead to increased craving for sugar later in the day.”

You’ll want to check out the bar’s source of fat. Koenig said to avoid palm kernel oil, which is 85% saturated fat. “It’s also bad environmentally, as rainforests can be cut down to harvest it,” she said.

LeBrett explained the phenomenon of gastric distress after eating one of these bars. “The majority of protein bars, particularly bars that have higher protein content, tend to be highly processed and contain artificial sweeteners or milk-based protein powders, which often cause gastrointestinal symptoms such as bloating, gas and diarrhea.”

What To Snack On Instead

“A pre-packaged protein bar can be easy to grab and go, but there are also great alternatives for a homemade snack,” said RDN Toby Smithson , senior manager of nutrition and wellness at the American Diabetes Association. She recommended these protein and carbohydrate snacks, which are higher in fiber than the average protein bar:

• Peanut butter spread on graham crackers
• Hard-boiled egg with whole-grain crackers
• Hummus and vegetables

Never underestimate the deliciousness of a good boiled egg.

“I love small individual packs of trail mix that includes nuts and seeds,” Palmer said. “Half a peanut butter sandwich on whole wheat bread is my go-to,” RDN Bianca Tamburello said. “It has plant protein, healthy fats and fiber that will keep me full until my next meal.”

Jones said, “I’m a snacker who chooses snacks high in fiber with some protein and healthy fat.” Her substitutes are just as good as a protein bar:

• Skinny Pop original popcorn and a mozzarella cheese stick
• Apple with peanut butter
• Plain Greek yogurt with a little honey, peanuts and fresh berries

The Anatomy — And Timing — Of A Perfect Snack

Like so many elements of nutrition, moderation is key.  “I tell my clients it’s OK to snack between meals to boost their energy and satisfy a craving. However, too much snacking can cause you to skip meals and miss out on important nutrients, so I ask them to keep in mind that snacks are not intended to fill you up but to bridge you from one meal to the next,” Jones said.

“There is no one size fits all when it comes to snacking,” Meshulam said. “I have some clients who feel great eating three complete meals with nothing in between. Others, including me, tend to do well incorporating some snacks, especially in the afternoon, when the gap between lunch and dinner can be long. For most individuals, we tend to do well having food every three to four-ish hours.

“When it comes to snacking, you want to think about the trifecta that keeps you full, which is protein, fat and fiber. While at mealtime we want to include all of these components, for snack ideally you get in at least two of the three. For instance, instead of just eating an apple, which counts as fiber, add almond butter for a fat to keep you fuller, longer.”

Finally, don’t let yourself get into a snacking rut. “A person’s daily snack intake doesn’t need to look the same every day,” Hill said. “It’s important to consider one’s schedule, hunger level, exercise length and intensity, and personal preferences. If I know my meals will be spaced out longer than four to five hours apart, I’ll make sure to plan in a tasty and balanced snack in between meals.”