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Whether it’s after a hot pilates class or I’m rushing to meet a deadline, I love a good protein bar to hold me over until I can get to my next full meal. I feel energized, full, and happy to be eating something that’s both healthy and delicious. (There are even some I’d eat for the taste alone—they re that good). And in the era of the current protein craze, these bars have never been more popular.
Protein bars, as Samantha Dieras, RD, DCN, director of ambulatory nutrition services at Mount Sinai, explains, are portable snacks that have a high concentration of protein and other important nutrients. In theory, all protein bars should be a one-and-done deal in the health department—aka made of protein sources like whey, soy, or nuts, with added carbohydrates, healthy fats, fiber, vitamins, and minerals—but that s not always the case. Here are some things to consider.
Are protein bars healthy?
The short answer to this is: Yes, protein bars can be healthy. But just like many foods, you have to look at what it s made of if you want to know that it’s good for you. “It depends on the brand and how you use them,” says registered dietitian nutritionist Lauren Manaker. “A bar with quality ingredients, balanced macros, and minimal sugar can be a great addition to your diet. However, some bars are more like candy bars in disguise. So it’s important to read the label.”
“[Some] will have the nutritional profile of a Snickers Bar,” says Dieras. “It may be delicious, but inhibiting you from achieving your goals, instead of helping.”
Is it okay to eat a protein bar every day?
The good news is you can eat a protein bar every day if that s how you re living your life. While Dieras says that your primary source of protein should always be through whole foods, she says that protein bars can be helpful for those looking for a high-protein diet but may not be able to reach their protein goals with food alone.
They also make for a healthy option when you’re hungry in between meals. “Protein bars can be a great option when you’re on the go or need a quick, balanced snack,” says Manaker. “However, they shouldn’t replace whole, nutrient-dense meals regularly. Think of them as a supplement to your diet, not the foundation.”
She goes on to say that one protein bar a day is generally fine for most people. For those who are very active or struggling to meet their protein goals, she says that two might work. But be sure not to use protein bars as complete meal replacements.
What is the healthiest protein bar?
This depends on what your health goals are. We like RxBar Protein Bars in Chocolate Sea Salt or the Mush Protein Bar in Double Chocolate Chip for bars on the market with high protein options that actually taste good.
In general, the healthiest protein bars are the ones that are made with whole food, minimally processed ingredients, limited added sugar, and high-quality protein content (and added bonus if they have fiber, says Dieras).
“I would limit bars with excessive fat and sugar added,” she says. “Look for bars with more whole food ingredients, and avoid artificial ingredients like sweeteners, flavors, colors, or preservatives.”
What are protein bars good for?
Other than providing you with protein and other nutrients, one of the biggest benefits of a protein bar is convenience. It’s an easy and healthy snack for when you’re hungry, and it can easily help you achieve your protein goals. “A protein bar is a good way to supplement (not substitute) protein intake,” says Dieras. “They are helpful when you are not able to consume whole meals or used to increase protein to achieve a goal.”
Protein bars are also known to help with muscle mass growth recovery as a post-workout snack. So something to think about if you’re training.
What are the drawbacks of protein bars?
While protein bars make for convenient snacks, experts say to be super careful when picking which ones to eat. Some are made with saturated fats, and Manaker says that a lot of protein bars actually have high amounts of added sugar (think high fructose corn syrup, etc.) and can be calorie-dense. Dieras agrees and adds that eating too many protein bars may lead to digestive issues, dehydration, and unwanted weight gain.
Are there any other considerations when choosing a protein bar?
As mentioned above, the best protein bar for you is the one that works best with your health goals. Manaker says to consider asking yourself questions like “Are you trying to curb hunger?” or “Are you trying to build muscle post-workout?” The answers to these will help narrow down your choices.
She adds that you’ll also want to be cognizant of any added sugar, as you don’t want to increase your blood sugar levels. Instead, opt for ones that are as low in sugar as possible without tasting bad, and looking for a bar with some fiber to help keep you full and support your gut health wouldn’t hurt either.
Dieras recommends letting the nutrition label be your guide, as it will show you a breakdown of the macronutrients, fat, carbs, and protein it has. From there, you can decide if it will help with your personal goals. And most importantly, you need to actually like the type of protein you’re consuming. She says that looking at the bar’s protein source will help determine whether you’re going to like the taste and texture of it. “Even the healthiest protein bar will not work for you if you won’t eat it,” she says.
Vogue’s Favorite Protein Bars
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