Protein is having its moment, and for good reason. With its role in muscle growth, bone density and hormonal health, it’s no surprise that protein bars have become the ultimate grab-and-go snack for busy days.

But how do you pick the best protein bar? And how much of this powerhouse nutrient do you need? Unfortunately, there’s no one-size-fits-all recommendation. Protein needs vary based on factors like your age, gender, activity level and body composition — aka how much muscle you have. The United States Department of Agriculture (USDA) recommends consuming 0.8 grams of protein per kilogram of body weight. However, research suggests that most adults need far more than the recommended amount, especially if you’re over the age of 65.

While dietitians and nutrition experts agree that most protein should come from a balanced, whole food-based diet, many also acknowledge the convenience of protein bars as a supplemental source. “A protein bar a day is a good way to help meet your nutrition goals, especially as a post-workout recovery routine,” explains Maj. Kelly Kaim, MS, RD, LD, of the U.S. Army.

However, she cautions against relying solely on protein bars. “They should not serve as your only source of protein,” she says. “It’s important to consider the critical micronutrients and vitamins that you’re taking in through real food protein sources, like iron, calcium, vitamin D and zinc.”

Selecting the best protein bar is kind of like picking the best pair of yoga pants — yes, you’ll want to do your research ahead of time and pay attention to the materials (or, in this case, ingredients), but, ultimately, you’ll probably have to try a few before you find the right fit. As with any supplement, it’s also a good idea to chat with a health professional to evaluate your diet, lifestyle and any specific nutritional requirements if you want to ensure your choice supports your goals.

According to Brittany Werner, MS, RDN and director of coaching at Working Against Gravity, the primary consideration when choosing a protein bar should be how much protein it delivers. “Aim for bars with at least 15 grams of protein per serving. Athletes or those who need a larger amount of protein should aim for bars with at least 20 grams.”

Werner also suggests paying attention to added sugar, keeping it below 7 grams per bar, and sticking to a calorie range appropriate for your goals. “Lastly, look for ingredients you recognize,” she adds. “Many bars are made with oats, nuts and dried fruits as their main ingredients.” She advises avoiding overly processed additives, such as artificial sweeteners and excess fillers.

Choosing the best protein bar from the hundreds on the market can seem impossible. So how did we do it? I reached out to six sports nutrition professionals in my network to better understand exactly what to look for in a bar. Using their advice, my marathon-training friend and I then sampled 20 of the most popular protein bars to discover which ones hit the right marks in terms of taste, texture and nutrition. Continue reading for our picks of the best protein bars to buy in 2025.

A note on supplements

The products included on this list are dietary supplements. Such supplements are regulated far less stringently by the FDA than medications, with little evaluation of safety or effectiveness before they go to market. Supplements may also interact with other medications and aren’t appropriate for all populations or health conditions. While our health writers personally select and test products that are evidence-based, it’s important to talk to your health care provider before adding a dietary supplement to your routine.

Best overall protein bar

More protein bars we like in 2025

Types of protein bars

Protein bars aren’t one-size-fits-all — the best option depends on your dietary needs, fitness goals and taste preferences. Here’s a breakdown of the most common types you’ll find at the grocery store, gym or online:

• High-protein bars: These pack over 15 grams of protein per serving, making them ideal for keeping you full and supporting muscle growth and recovery.

• Low-carb bars: Designed for those watching their carbohydrate intake, these bars have fewer carbs relative to their overall calories and protein content.

• Vegan or plant-based bars: Perfect for avoiding animal products, these bars contain plant-based ingredients, including protein sources like soy, pea, hemp or rice. Some products are certified vegan, meaning that they’re also cruelty-free.

• Meal replacement bars: With higher calories and protein content, these bars are designed to be a balanced meal substitute, offering a good mix of carbs, protein and fats, to keep you satiated.

• Keto-friendly bars: Tailored for keto diets, these bars are low in carbs and typically high in healthy fats from oils, butter or nut butter. They’re also often free of added sugars.

• Natural or whole food bars: These bars skip heavily processed ingredients, relying on whole food-based ingredients, like fruits, nuts and seeds, for a less heavily processed snack.

• Whey protein bars: Made with protein sourced from dairy, whey bars are an excellent choice for those without dairy sensitivities or allergies who want fast-digesting protein.

• Fiber-rich bars: These bars contain at least 5 grams of fiber per serving, to support digestive health.

Factors to consider when purchasing protein bars

Not every protein bar is worth the calories — or the price tag. To ensure you’re getting the most out of your snack, it’s essential to focus on what matters: protein source, nutrition and taste. Here’s how to make a more informed purchase:

Protein source

The type of protein in your bar matters, as it affects digestibility, nutritional value and suitability for dietary restrictions. Common sources include:

• Whey protein: A dairy-derived, complete protein that provides all nine essential amino acids. However, those with dairy sensitivities should steer clear.

• Plant proteins: Found in vegan and vegetarian bars, protein sourced from pea, rice, soy and hemp are good alternatives. Some plant-based proteins, like soy and pea, are complete, while others need to be combined to provide all nine essential amino acids.

Protein content

Make sure the bar offers enough protein to meet your needs. Dietitian Aimee Dyess, MS, RDN, CDCES and supervisor of coaching services at Teladoc Health, recommends looking for at least 10 grams of protein per 100 calories, noting, “Protein helps build and keep muscle and helps you feel full.”

Intended use

Protein bars can function as a snack or meal replacement, the biggest difference is the nutrition content. Meal replacement bars are higher in calories and should contain a healthy balance of carbs, protein and fat. If you want to build muscle, opt for a bar with a higher protein content.

Ingredient quality

“Not all protein bars are created equally. The protein bars I recommend the most contain minimal added sugar, artificial sweeteners, saturated fat and unnecessary additives or preservatives,” shared Lisa Moskovitz, RD, founder of NY Nutrition Group. In general, bars with shorter ingredient lists tend to contain fewer artificial additives.

Taste and texture

As Kaim points out, “The taste has to be something that someone actually enjoys eating, as food should be enjoyable.” From light and crunchy to dense and chewy, pick a bar that suits your palate, for a more enjoyable experience.

Calories

The ideal calorie content of a protein bar depends on how you plan to use it. If you’re looking for a quick snack, aim for bars with 150-250 calories, to provide enough energy without overloading your daily intake. For meal replacements, opt for bars with 250-450 calories and ensure they have a balanced mix of nutrients to keep you satisfied.

Keep in mind that some people need more calories than others, and the numbers above might not be what works best for you.

Added sugars

When looking at sugar content, you’ll want to pay close attention to the amount of added sugar. While a little sweetness is perfectly fine, excessive added sugar intake can cause your blood sugar levels to spike and then crash, leaving you groggy and grumpy. To avoid this, choose bars with no more than 10 grams — and ideally less than 5 grams — of added sugar per serving.

Fiber content

“Choose a bar with at least 3 to 5 grams of fiber,” advises Dyess. “Dietary fiber may help lower cholesterol and blood sugar levels. It also helps with digestion and keeps you feeling fuller longer.”

Dietary restrictions

Always read ingredient lists carefully if you have allergies or dietary preferences. Look for potential allergens like milk, wheat, peanuts and sesame. If you’re vegan or vegetarian, look for bars with plant-based proteins and avoid bars with added collagen.

Value

Protein bars vary in price, so assess the value based on ingredient quality, protein content and your budget. A higher price tag doesn’t always mean better quality, so choose wisely.

How we selected the protein bars

Our review process involved plenty of post-workout snacking and rigorous testing! To start, I consulted my network of sports nutrition professionals and athletic colleagues to gather expert advice on what to prioritize in a protein bar. Taste, naturally, was a significant factor they emphasized.

Over a few weeks, my marathon-training friend and I sampled nearly 20 protein bars, evaluating each for flavor, aftertaste, texture, nutritional value, protein source, digestion and price-to-value ratio. We also considered various flavor options and sifted through customer reviews to round out our insights.

The result? A comprehensive guide to the best protein bars that balance taste, nutrition and value.

FAQs

Are protein bars good for weight loss?

Getting enough protein is important if you’re trying to lose weight. As Werner notes, “Adding protein to your diet is a great way to curb hunger, reduce overall daily calories and support the growth of lean mass.” While they shouldn’t be the primary source of protein in your diet, protein bars offer a convenient and portion-controlled way to boost your protein intake — just make sure to choose an option that fits within your daily calorie goal.

“Protein bars in the 200-250 calorie range can be a snack between meals that helps prevent you from getting overly hungry and overeating later,” explains Heidi McIndoo, MS, RD, LDN. These lower-calorie options can also serve as a nutrient-rich alternative to candy bars, especially during a mid-afternoon energy slump.

Are protein bars good for building muscle?

Protein bars can be a convenient way to help meet increased protein needs when you’re trying to build muscle.

As Werner explains, “Protein is essential for muscle growth, as it is the main player in protein synthesis. Protein synthesis is a metabolic process of building muscle mass. In other words, if you want your body to build muscle, your protein synthesis has to exceed protein breakdown, which occurs during exercise.”

To maximize muscle growth, it’s best to distribute protein intake throughout the day, focusing on timing. “We recommend eating protein as soon as you can after a workout,” Werner adds. “Although resistance exercise increases muscle building, it can contribute to even greater gains in muscle mass when paired with adequate amounts of protein consumption.”

Can protein bars replace a meal?

While protein bars can occasionally stand in for a meal, dietitians caution against making it a habit.

“Once in a while, having a nutrient-dense bar instead of a meal isn’t necessarily unhealthy, but I wouldn’t recommend doing so on a regular basis. No matter how healthy a protein bar is, choosing one over a balanced meal consistently would result in missing out on fruits, vegetables, whole grain sources and the array of nutrients these foods offer,” shares McIndoo.

In short, protein bars are a convenient option in a pinch, but they’re no substitute for the variety and nutritional benefits of a well-rounded meal.

How many protein bars can I eat in a day?

Protein bars are designed to supplement your diet, not replace whole foods. Experts recommend limiting your intake to one or two bars per day to avoid potential digestive discomfort and to ensure you get a variety of nutrients from minimally processed high-protein foods.

What is the difference between energy bars and protein bars?

“Energy bars are typically higher in carbs and calories, designed to offer a quick fuel source,” explains Moskovitz. “Protein bars tend to be much lower in carbs and sugar and higher protein, making them better for recovery, blood sugar stability and muscle growth and preservation.”

Other products we tested

While these protein bars didn’t make our top picks, they still offer features that may appeal to specific needs or preferences. Here’s a rundown of the bars we tested and why they fell short:

• CLIF Builders: Great for endurance workouts with higher calories, carbs and sugar (17 grams), yet a low glycemic index makes it a reliable energy source.

• Think Minis: These 100-calorie snack bars come in dessert-inspired flavors like Cupcake Batter but are bland and chalky, with a sugar alcohol aftertaste.

Meet our experts

• Lindsay Malone, RD and instructor of nutrition at Case Western University

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.