Chatter about protein and how to get enough of it is everywhere these days, but you want to make sure that you’re taking advice from the right sources. One thing that many trainers and nutrition experts can agree on is that protein bars can serve as a great snack or meal replacement in a pinch when you want something clean and full of protein.
However, not all bars are created equal when it comes to things like macros, clean ingredients, and the right amount of protein. Here are some tips for choosing the healthiest bars to eat so that you can get the best nutritional bang for your buck.
Table of Contents
- What Makes a Protein or Snack Bar Actually Healthy?
- How Much Protein Should Healthy Bars Contain?
- What Ingredients Should You Avoid in Nutrition Bars?
- How Do the Healthiest Bars Balance Taste and Nutrition?
- What Do Nutrition Experts Look for When Recommending Bars?
What Makes a Protein or Snack Bar Actually Healthy?
If you’re choosing a protein bar as a snack, you’re probably doing so because you’re looking to make smart choices when it comes to snacking and fueling your body. That’s why it can get so confusing when it comes to choosing the right bar. How do you know what to look for, and which ones are the healthiest options for your fitness and nutrition goals?
When you pick up a bar and flip it over to check out the nutrition information, you want to make sure that you’re clear on the serving size. In most cases, a serving size is one bar, but you want to take a look to see if it’s measured by weight, just in case. Each serving of a protein bar should have a high amount of protein, at least 15 grams, to help maintain muscle mass and keep your hunger satisfied.
Your bar should have a good balance of other macronutrients, like healthy fats and carbs, for optimal nutrition. Another number to look for is the amount of sugar. Your bar should have no more than 5 to 8 grams of sugar to avoid blood sugar spikes and crashes in your energy level later.
Just as important as numbers are the actual ingredients inside the protein bar. The best protein bars are those that are chock-full of real food ingredients and aren’t heavily processed. Whole foods, like fruits, veggies, clean proteins, and whole grains, are packed with the essential vitamins and minerals that our bodies need to thrive. That’s why you should always try to opt for a bar that has ingredients that you recognize and feel good about.
How Much Protein Should Healthy Bars Contain?
The first, and one of the most important things, to consider when choosing a bar is the amount of protein in each serving. A good protein bar should have at least 15 grams or more to give you the energy you need to power through your workout or your afternoon meeting. Protein is an essential macronutrient that your body needs for several functions, but its main job is to help build healthy muscles and tissues.
Fifteen grams of protein is the minimum that a good bar should have to serve as a healthy snack or occasional meal replacement when things get busy. However, 17 to 20 grams is the optimal range to help your muscles grow and repair after a workout and to give you a boost of energy. This is almost the amount in a scoop of protein powder. This amount of protein will also boost satiety so that you can stay fuller for longer.
The source of protein is just as important as the amount. Your ideal bar should have a high-quality source of complete protein, like those that you can find in casein, whey protein isolate, or some plant blends. As a reference, each BUILT Bar contains between 17 and 19 grams of clean, high-quality protein that fills you up and charges you through the day.
What Ingredients Should You Avoid in Nutrition Bars?
Now that you know what ingredients you want to look for, you need to know which ones to avoid. One thing that you’ll notice when comparing protein bars is that some are more like candy bars when you see the amount of added sugars and artificial sweeteners that they have. You’re choosing a protein bar as a healthy snack for a reason, so don’t undo that good intention by picking up a bar that’s too high in sugar.
Sugar can sneak its way into a protein bar under different names. Be on the lookout for these ingredients, which are sugar disguised under different monikers:
- Corn syrup
- High fructose corn syrup
- Sucrose
- Glucose
Sugar alcohols are an alternative to regular sugar that are lower in calories and just as sweet. While many people can tolerate them, some people discover that they can cause digestive problems. Things like gas, bloating, or diarrhea are some of the not-so-fun effects that are linked with high intakes of sugar alcohols. Along those lines, partially hydrogenated fats and some oils, like palm oil, can cause inflammation, which you definitely don’t want.
If you get a bit confused when looking at a label, you’re not alone. As a rule of thumb, just try to avoid any ingredients that are too long or contain names and chemical compounds that look unfamiliar and overcomplicated. Try to stick to foods that aren’t overly processed and retain as much nutrition as possible.
How Do the Healthiest Bars Balance Taste and Nutrition?
Healthy bars strike the right balance of taste and nutrition by using clean ingredients and sweeteners, like stevia or fruit. They deliver the flavor you want without being overly sweet or loaded with sugar. They also have interesting textures that you can experience with each bite, so no boring health food here. Think bars with a nice crunch, or a pillowy soft center that eats like a treat.
BUILT Bars keep balance in mind when crafting each bar. Portion sizing is easy since they are individually wrapped and can be taken just about everywhere. Taste is just as important as nutrition, so that’s why you’ll find BUILT Bars in decadent flavors like chocolate chip cookie dough, peanut butter, peanut butter chocolate chip, and s’mores. These delicious flavors satisfy your cravings while helping you stay on track with your nutrition goals.
What Do Nutrition Experts Look for When Recommending Bars?
Nutritionists reiterate all of the points mentioned so far. When you pick up a bar and look at its label, make sure that it has whole-food ingredients that are recognizable just by reading the names. No sneaky sugars disguised under other names! Speaking of sugar, stick to a 2:1 ratio or higher of grams of protein per gram of sugar.
Good protein bars should be third-party tested for label accuracy and banned substance screenings. If this isn’t clearly indicated on the wrapper, it’s worth taking a few minutes to do some research and see if your bar passes the test.
Lastly, the bar that you choose may depend on its purpose. Do you need a protein bar for a pre- or post-workout snack, or is it a meal replacement in a pinch? A meal replacement should have higher calories and protein than a simple snack, and vice versa; you don’t want your snack to be too caloric. Knowing why you need a protein bar can help you find the perfect one for you. Pairing a protein bar with a whole food, like fruit or nuts, can be a healthy replacement for a meal once in a while.
BUILT Bars Are the Healthy, High-Protein Bar You’re Looking For
BUILT Bars are uniquely designed with both taste and nutrition in mind, so you can enjoy the taste of each bite while getting the energy and essential nutrition you need to fuel your day. Our bars pack in up to 19 grams of protein, are just 140 calories, are low in sugar, and contain whole ingredients that you can feel good about. We offer irresistible flavors like Peanut Butter Cup, Mint Chocolate, Chocolate Brownie Batter, and more! Pick up a box of your favorite flavor or build your own pack to discover the BUILT Bar difference today!
FAQs
Are protein bars actually healthy or just glorified candy bars?
Depends on the brand; quality bars like BUILT provide substantial protein and nutrition, while others load up on sugar and lack beneficial nutrients.
Can I eat protein bars every day?
Yes, as part of balanced nutrition. Use them to supplement whole foods, not replace entire meals long-term.
What's better: whey protein or plant-based protein bars?
Whey offers complete amino acids and faster absorption; plant proteins work for vegans but may need blends for completeness. Both can be healthy.
How many calories should a healthy bar have?
150-250 calories for snacks, and 250-350 calories for meal replacements. Evaluate based on your total daily needs and goals.
What makes BUILT Bars among the healthiest options?
17–19 g protein, only 4–6 g sugar, 100% natural flavors, no artificial ingredients, and a genuinely delicious taste without compromising nutrition.
