Protein bars are a staple in many people’s diets due to their convenience, portability, and nutrition. In addition to providing a quick snack option, protein bars may benefit health in a number of ways, from supporting weight loss to improving nutrient intake. However, they can also contain ingredients like 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 your body needs in large amounts. It helps slow digestion and increases levels of satiety (fullness) hormones like peptide YY (PYY) and glucagon-like peptide 1 (GLP-1)1.
Eating protein-rich meals and snacks can help you feel more satisfied after meals and may help you eat fewer total calories, which can help promote weight loss.For example, one 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 enhancing fat loss and improving body composition.
2. Could Help Improve Nutrient Status
In addition to protein, protein bars usually contain other nutrients like vitamins, minerals, healthy fats, and fiber. Ingredients in protein bars vary widely, but many contain nutrient-rich ingredients like nuts and dried fruits.
Many protein bars are made with added nutrients, including B vitamins and fiber powders. Vitamin B12 is commonly low in many populations, such as older adults and people following restrictive diets like veganism. Protein bars can be an easy source.
Fiber is a nutrient that plays important roles in satiety and gastrointestinal health. Many people consume low-fiber diets, which can increase the risk of health conditions like colorectal cancer and type 2 diabetes (a chronic condition that occurs when your body can't properly use the hormone insulin).
Protein bars can be an effective way to increase your consumption of important nutrients if you can’t tolerate swallowing supplements in pill form or if you want to boost your nutrient intake.
Protein bars provide a convenient and portable source of protein and calories.They can be a helpful 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 like chips and cookies. In addition to helping you feel full, protein helps slow the absorption of glucose into your blood, which can help support healthy blood glucose 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 necessary to prevent muscle loss. However, many people require more than that to maintain optimal health.
Some protein bars are formulated to be higher in calories and protein so that they can be used as a meal replacement when preparing a meal isn’t an option.They can be especially helpful for those with increased calorie and protein needs, such as athletes and growing teenagers. You can keep protein bars in a gym bag, backpack, or locker for 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 a chronic illness and people trying to gain weight for body composition purposes typically need to eat every few hours to ensure they’re consuming 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.
Nutrition of Protein Bars
Protein bars are made with different ingredients and are formulated for different purposes, which means their nutrition content varies considerably. For example, protein bars meant for weight gain or meal replacement are generally much higher in calories and macronutrients (measured in grams) compared to protein bars that are meant to be consumed as a snack.
Protein, fat, carbohydrate, fiber, and vitamin and mineral content also depend 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 which nutrients it provides.
Here is the nutrition 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
- Folate: 95 micrograms (mcg) or 25% of the Daily Value (DV)
- Biotin: 43 mcg or 140% of the DV
- B12: .8 mcg or 35% of the DV
Most protein bars contain at least 10 grams of protein per serving. However, the protein content of protein bars varies significantly—from less than 10 grams of protein per bar to over 30 grams per bar. Some bars are also higher in fiber, carbohydrates, and fats. For example, protein bars created for specific dietary patterns, such as low-carb diets, are usually much lower in carbs and higher in fat.
There are also considerable differences in sugar content. Many bars pack several teaspoons of added sugar per serving, while others are sugar-free or sweetened with sugar alternatives like 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 shopping for a protein bar to suit a specific need, such as supporting weight gain or weight loss or aligning with a particular diet.
Protein bars are generally safe for most people and come with few risks.However, they are made with a variety of ingredients, some of which can negatively affect 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 conditions like elevated blood glucose levels and fatty liver disease (excess fat build-up in the liver).
- Artificial sweeteners and colors: Some people prefer to avoid these ingredients.
- Common allergens and irritants: Allergens include wheat, soy, eggs, dairy (for example, whey protein powder) and nuts. Ingredients that may cause gastrointestinal distress in some people, such as added fibers and sugar alcohols.
Lastly, protein bars vary in calorie content. Protein bars meant to be used as meal replacements can be high in calories. Although higher-calorie bars are appropriate 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.
Tips for Consuming Protein Bars
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 help ensure the bar will keep 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 for snacking contain about 150-250 calories, but meal replacement bars typically contain 300 calories or more. Choose a bar that contains adequate calories if you're eating it as a meal replacement. You might need to pair a protein bar with foods like fresh fruit or yogurt, for a more complete snack or meal.
- Ingredients: Always read ingredient labels to ensure a product is appropriate for your needs. This is especially important if you have a food allergy or if you’re following a specific diet.
- Taste: Protein bars come in a variety of flavors, and many are available in sugar-free versions. You might need to try several flavors before finding one that you enjoy.
- Price: Protein bar prices can vary considerably. Choose protein bars that align with 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 convenient source of protein and calories and can help increase your intake of essential nutrients. They can be a more filling alternative to less nutritious snack foods.
Protein bars might also help support health goals and improve nutrient intake. They're often a valuable option for people with increased nutrient needs and people who don’t have time to prepare well-rounded snacks and meals.
Protein bars contain a wide variety of ingredients—some of which you might want to limit or avoid. Make sure to read the nutrition facts and ingredient labels of protein bars so you can narrow down the best options to fit your specific dietary needs, preferences, and health goals.
