Protein bars are a staple in many people’s diets because of their convenience, portability and nutrition. In addition to providing a quick snack, protein bars can benefit health in a number of ways, from supporting weight loss to improving nutrient intake. However, they may also contain ingredients such as added sugar and artificial additives.
Here’s what you need to know about protein bars, including potential pros and cons, nutrition facts and how to choose the right protein bar for your dietary preferences and health needs.
Adding more protein to your diet is an effective way to promote weight loss. Protein is the most filling macronutrient: a nutrient that your body needs in large quantities. It helps slow digestion and increases levels of satiety hormones such as peptide YY (PYY) and glucagon-like peptide 1 (GLP-1)1.
Eating protein-rich meals and snacks can make you feel more satisfied after meals and can help you eat fewer calories overall, which can promote weight loss. For example, a small 2020 study found that when participants consumed a high-protein, high-fiber bar before a meal, they felt significantly fuller and consumed 16% fewer calories compared to when they consumed water before a meal.
Many other studies have shown that high-protein diets are effective in promoting fat loss and improving body composition.
In addition to proteins, protein bars usually also contain other nutrients such as vitamins, minerals, healthy fats and fiber. The ingredients in protein bars vary widely, but many contain nutrient-rich ingredients such as nuts and dried fruit.
Many protein bars are made with added nutrients, including B vitamins and fiber powders. Vitamin B12 tends to be low in many population groups, such as older adults and people who follow restrictive diets such as veganism. Protein bars can be an easy source.
Fiber is a nutrient that plays an important role in satiety and gastrointestinal health. Many people consume low-fiber diets, which can increase the risk of health problems such as colorectal cancer and type 2 diabetes (a chronic condition that occurs when your body can’t use the hormone insulin properly).
Protein bars can be an effective way to increase your consumption of important nutrients if you cannot tolerate taking supplements in pill form or if you want to increase your nutrient intake.
Protein bars provide a convenient and portable source of protein and calories. They can be a useful option if you don’t have the time or resources to prepare filling snacks or meals. Protein bars are more nutritionally complete than many other convenience foods such as chips and cookies. Protein not only helps you feel full, but also helps slow the absorption of glucose into your blood, which can help support healthy blood sugar levels.
In the United States, the recommended dietary allowance (RDA) for protein is 0.8 grams (g) per kilogram of body weight, or 0.36 g per pound. This is the minimum protein needed to prevent muscle loss. However, many people need more to maintain optimal health.
Some protein bars are formulated to contain more calories and protein, so they can be used as a meal replacement when preparing a meal is not an option. They may be especially helpful for people with increased calorie and protein needs, such as athletes and growing teenagers. You can keep protein bars in a gym bag, backpack, or locker as a convenient source of nutrients when hunger strikes.
Higher calorie protein bars can also help people gain weight and muscle mass. People who have lost weight due to chronic illness and those trying to gain weight for their body composition typically need to eat every few hours to ensure they get enough calories to support weight gain. Higher calorie protein bars are often recommended as a quick source of nutrition because preparing multiple meals and snacks can be overwhelming and time-consuming.
Protein bars are made with different ingredients and are formulated for different purposes, meaning their nutritional value varies considerably. For example, protein bars intended for weight gain or meal replacement generally contain many more calories and macronutrients (measured in grams) compared to protein bars intended to be consumed as a snack.
The protein, fat, carbohydrate, fiber, and vitamin and mineral content also depends on the addition of ingredients such as protein powders, nuts, whole grains, fiber powders, and added sugars.
Reading nutrition labels is the only way to know what’s in your protein bar and what nutrients it contains.
Here is the nutritional breakdown for a Chocolate Chip GNC Lean Bar:
- Calories: 170
- Fat: 6 grams (g)
- Protein: 15 g
- Carbohydrates: 21 g
- Fiber: 7 g
- Added sugars: 5 g
- Folic acid: 95 micrograms (mcg) or 25% of the Daily Value (RDA)
- Biotin: 43 mcg or 140% of the RDI
- B12: 0.8 mcg or 35% of the RDI
Most protein bars contain at least 10 grams of protein per serving. However, the protein content of protein bars varies considerably: from less than 10 grams of protein per bar to more than 30 grams per bar. Some bars also contain more fiber, carbohydrates and fats. For example, protein bars made for specific dietary patterns, such as low-carb diets, tend to be much lower in carbohydrates and higher in fat.
There are also significant differences in the sugar content. Many bars contain several teaspoons of added sugar per serving, while others are sugar-free or sweetened with sugar alternatives such as monk fruit or sugar alcohols. Some bars contain dried fruit and no added sugar.
It’s important to pay attention to ingredients and nutrition labels, especially if you’re looking for a protein bar that meets a specific need, such as supporting weight gain or weight loss or aligning with a specific diet.
Protein bars are generally safe for most people and pose few risks. However, they are made with a variety of ingredients, some of which can negatively impact health if overconsumed. For example:
- Sugar: Some protein bars can contain as much sugar as a candy bar. Consuming foods and drinks high in sugar too often can lead to health problems such as elevated blood sugar levels and fatty liver disease (excessive fat buildup in the liver).
- Artificial sweeteners and colors: Some people prefer to avoid these ingredients.
- Common allergens and irritants: Allergens include wheat, soy, eggs, dairy (e.g. whey protein powder) and nuts. Ingredients that may cause gastrointestinal upset in some people, such as added fiber and sugar alcohols.
Finally, protein bars vary in calorie content. Protein bars intended to be used as meal replacements can be high in calories. While higher calorie bars are suitable for a hearty snack or light meal, eating higher calorie bars can lead to unintended weight gain over time if you don’t consider how those calories fit into your diet as a whole.
There are many things to consider when shopping for protein bars, including protein content, added sugars and calories.
- Protein content: Look for protein bars that contain at least 10 grams of protein per serving. This can ensure that the bar keeps you satisfied until your next meal or snack.
- Added sugars: The American Heart Association recommends limiting added sugars to no more than 6% of calories per day. Look for bars that contain no more than five grams or 1.25 teaspoons of added sugar.
- Calories: Most protein bars made as a snack contain about 150-250 calories, but meal replacement bars typically contain 300 calories or more. Choose a bar that contains enough calories if you eat it as a meal replacement. You may need to pair a protein bar with food such as fresh fruit or yogurt, for a more complete snack or meal.
- Ingredients: Always read ingredient labels to ensure a product is suitable for your needs. This is especially important if you have a food allergy or if you are on a specific diet.
- Taste: Protein bars come in a variety of flavors, and many are available in sugar-free versions. You may have to try several flavors before you find one you like.
- Price: Protein bar prices can vary significantly. Choose protein bars that fit your budget, especially if protein bars are a regular part of your diet. You can sometimes buy them in bulk for a lower cost per bar.
Protein bars provide a quick and easy source of protein and calories and can help you increase your intake of essential nutrients. They can be a more filling alternative to less nutritious snacks.
Protein bars can also help support health goals and improve nutrient intake. They are often a valuable option for people with increased nutrient needs and those who don’t have time to prepare well-rounded snacks and meals.
Protein bars contain a wide variety of ingredients, some of which you may want to limit or avoid. Be sure to read the nutrition facts and ingredient labels of protein bars so you can select the best options that fit your specific nutritional needs, preferences and health goals.