With protein craze in full swing, it’s easy to rely on protein bars without considering whether you’re choosing one that meets your nutrition goals.

As a dietitian, here’s what I look for in a protein bar—and a couple of things I tend to avoid.

1. Check the Amount of Protein

The amount of protein in bars can vary a lot. Some have as little as 7 grams, while others have up to 30 grams. I recommend looking for a bar with at least 12 grams of protein.

If you’re active, using it as a meal replacement, or not getting much protein elsewhere, choosing something closer to 20 grams is ideal.

2. Examine the Ingredient List

Take a look at the ingredient list. Short and simple is best. I prioritize whole foods like nuts, seeds, egg whites, oats, or dates.

That said, a longer ingredient list doesn’t mean the bar is unhealthy. Some high-protein bars need more ingredients to achieve the right texture or flavor, and in those cases, a longer ingredient list is just fine. 

3. Be Aware of Sweeteners and Sugar Alcohols

Many protein bars are sweetened with sugar alcohols or artificial sweeteners to reduce added sugar. These can work fine for some, but can cause bloating or digestive discomfort for others. If you have a sensitive stomach, check for ingredients like sorbitol, xylitol, erythritol, and maltitol—these are common sugar alcohols.

Personally, I prefer bars sweetened with fruit (like dates) or a small amount of natural sugar. I usually aim for 8 grams or less of added sugar.

4. Know the Source of Protein

The protein source matters, especially if you follow a specific eating pattern. Common sources include:

• Whey or casein: These are complete proteins derived from milk. While easily digestible for many people, they’re not ideal for those who are lactose intolerant or avoiding dairy.
• Egg whites: These are complete proteins and are typically easy to digest. They work well for most people without dietary restrictions that include eggs.
• Plant-based proteins: This includes pea, brown rice, or soy proteins. They’re ideal for vegans or those with dairy sensitivities. They’re often combined to ensure they provide all essential amino acids.
• Whole foods: Nuts and seeds are less concentrated sources of protein, but still offer a satisfying option in a bar, along with additional healthy nutrients.

5. Be Mindful of Taste and Texture

Even the “healthiest” protein bar won’t do much for you if you hate eating it. Finding a bar you enjoy makes it easier to stick with healthy choices.

I tend to go for soft bars with some texture, including nuts or seeds, so I always look forward to eating them. I also like to change it up often, so I buy new flavors or try new brands before I feel burnt out on a specific bar.

6. Consider Fiber Content

Fiber is often overlooked in protein bars. I look for bars with 3 to 5 grams of fiber, especially if I need it to keep me full between meals. Fiber supports digestive health by slowing down digestion, helping keep your energy levels stable.

7. Calculate Calories vs. Protein

There’s no “perfect” calorie count for a protein bar. I usually aim for a 180 to 280-calorie range. For a snack, I look for 12 to 15 grams of protein for every 200 calories. You might be better off with a whole-food option if it’s just 5 grams of protein and 300 calories.

My Go-To Protein Bar Picks

Here are some good options, depending on your needs. These are approximately what each bar contains, as different flavors may vary slightly.

Brand	Nutrition Info	Notes
RX Bars	12 g protein 200 calories 6 g fiber No added sugars (sweetened with dates)	Short, simple ingredient list
Barebells	20 g protein 200 calories 3 g fiber No added sugars (sweetened with sugar alcohols)	My favorite bar for texture and flavor
Transparent Lab Protein Bar	15 g protein 280 calories 3 g fiber 5 g added sugar	Simple ingredient list
ALOHA Bars	14 g protein 240 calories 10 g fiber 3 g added sugar	Great option for vegans or plant-based eaters

Protein Bars vs. Whole Foods

I recommend getting your protein from whole foods like eggs, nuts, beans, yogurt, chicken, turkey, or fish whenever possible. These offer more nutrients and are less processed.

That said, protein bars have their place—especially when you’re busy, short on protein, or need something post-workout. They can be a convenient way to pack nutrients into your day—if you know what to look for.