How Registered Dietitians Choose Protein Bars
Updated: Jul 18, 2025
Sometimes we don’t have enough time for a full meal and want something to fill us for the time being. When life gets busy, it can be easy to reach for any protein bar on the shelf. Here are some tips from Registered Dietitians to help choose the right protein bar for you.
Minimal Ingredients
Look for protein bars that have minimal ingredients, mostly consisting of whole foods that are recognizable. Examples of ingredients include egg whites, almonds, cashews, peanuts, dates, whey protein, pea protein, and other dried fruit. It is an added bonus when bars have no added sugars and are sweetened by fruits.
Low Sugar Content
Try to avoid protein bars that contain 10 grams or more of added sugars. Instead of eating a bar which contains high fructose corn syrup or cane sugar, try to find one that includes dried fruits as the sweetening source.
Some protein bars might have natural sugars replaced with artificial sweeteners. These bars might say they have 0 grams of sugar, but watch out for ingredients like sucralose, aspartame, xylitol, and erythritol and other words ending in -ol to try and catch the artificial sweeteners in the ingredients list. Sugar alcohols may cause stomach ache, have been linked to Irritable Bowel Syndrome and abnormal flatulence. It's best to enjoy sugar alcohols in moderation, as 10-15 grams is usually safe.
Protein Content
If you want to use the protein bar as a snack, try to choose one that has at least 10 grams of protein per serving. The recommended amount is between 12 and 20 grams. You can get protein from animal sources, like whey or eggs, or plant sources, like pea or soy protein.
Fiber Content
Choosing a protein bar with 3-5 grams of fiber may help with digestion, blood sugar levels, and increase feelings of fullness.
Tailor to Your Allergies/Intolerances
Many protein bars list common allergens, so make sure to check the ingredient list if you have any allergies or intolerances. If you know you can’t eat certain foods, read the ingredients carefully to avoid any problems.
Recognize Your Need for the Protein Bar
Think about why you are eating the protein bar. If you are having it as a snack at your desk, you can choose a lower-calorie bar (around 150 calories). But if you need a snack after a hard workout, you might want a bar with more calories (up to 300) to help replenish the energy you lost.
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