The nutritional snack bar market is booming, giving you more options than ever. However, they’re not all good choices. If you need a little help navigating the countless protein bar choices, you can refer to this complete guide.
Find out what makes snack bars healthy, how to tell which ones are good for you, and how to pick the right one for your diet and exercise needs.
Table of Contents
- What Makes a Snack Bar Actually Nutritious vs. Just Marketing?
- How to Read Nutrition Labels Like a Pro
- What Ingredients Should You Look For (and Avoid)?
- How Do Different Goals Change Bar Selection?
- When Should You Eat Snack Bars for Maximum Benefit?
What Makes a Snack Bar Actually Nutritious Vs. Just Marketing?
Top-notch protein bars should contain at least 10 grams of protein, ideally from a natural type of protein powder. Whey protein is a high-quality form of protein, whereas soy protein isolate is considered a lower-quality form of protein.
Collagen protein is also very beneficial, as it acts as it supports joint health and skin elasticity, making it a powerful functional addition to your daily recovery routine. Beyond just muscle repair, collagen provides the essential amino acids necessary to strengthen connective tissues, helping your tendons and ligaments stay resilient during high-impact workouts. By combining high-quality protein sources with a light, airy texture, we ensure you’re getting the fuel you need without the chalky aftertaste of traditional bars.
Along with protein, you want to choose bars with less than 4 grams of total fat, and aim for no more than 8g of added sugars, as too much added sugar can cause your energy to spike, then crash.
If you want snack bars that are good for your body, avoid ones with artificial sweeteners, additives, and preservatives. Highly processed ingredients are not conducive to a healthy diet.
How to Read Nutrition Labels Like a Pro
Even protein bars with health-coded packaging might be unhealthy for you. Excellent marketing tactics can hide the ugly truth, but the nutrition label never lies. Here’s how to read a nutrition label like an expert, so you know exactly what you’re getting in every snack bar.
1. Check the Serving Size
Sneaky brands will list a single serving as half of a bar, so you think you’re getting half the calories, sugar, and fat. It’s a frustrating marketing trick that’s all too common in the snack bar industry. With most brands, one bar is one serving, making it easier to assess the nutritional value.
2. Look for the Protein-to-Sugar Ratio
The right ratio is about 2:1, so there’s twice as much protein as there is sugar. Remember, it’s best not to choose bars that contain more than 8 grams of sugar in total, which includes natural and added sugars.
3. Consider the Type of Fats
Review the amount of each type of fat outlined on the nutrition label. Saturated fats should be avoided. Fat is one of the important macros, so it’s not inherently bad, but it’s important to know how much is in a snack bar. Ideally, bars should contain less than 4 grams of fat.
4. Read the Ingredient List
Shorter lists usually indicate cleaner, healthier formulas. The longer the list, the more likely it is that the bar is closer to candy than a healthy snack. But also look for complex ingredients that you can’t pronounce or don’t recognize. Those are often highly processed ingredients.
5. Find Allergy Labels
Snack bars should also indicate if they contain common allergens, like gluten, dairy, soy, and nuts. None of these are inherently bad, but it’s important to be aware of them if you do have a food allergy or sensitivity. These labels can appear anywhere on the package, but are typically on the back below the ingredient list.
What Ingredients Should You Look For? And Which to Avoid
There are a few ingredients that you want to see on snack bar nutrition labels, and there are a few you don’t want to see. Consider this your snack bar ingredient cheatsheet!
Ingredients to Look For:
- Whole nuts
- Seeds
- Nut butters
- Oats
- Dried fruit
- Whey protein
- Pea protein
- Hemp protein
- Natural flavors
Ingredients to Avoid:
- High fructose corn syrup
- Artificial sweeteners
- Artificial flavors
- Soybean oil
- Corn oil
- Sunflower oil
- Soy protein isolate
- Sugar alcohols
BUILT Bars don’t use ultra-processed, harmful ingredients. With these nutritious bars, you get the good stuff: natural flavors and cleaner ingredients that fuel you with every bite.
How Do Different Goals Change Bar Selection?
The perfect bar for you depends on your goals. Are you trying to slim down or bulk up? Do you need a morning pick-me-up or a filling afternoon snack? Below are tips for choosing the right snack bar for you and your body.
For Losing Weight
If you want to shed those pounds, look for high-protein, low-calorie bars that will make you feel fuller with fewer calories. Bars with 15-20 grams of protein and fewer than 150 calories are ideal, but even under 200 calories can be a good choice. You can replace some meals with these snack bars to cut your daily calorie intake, but not too often. You still need whole foods for a healthy, sustainable diet.
For Building Muscle
To build muscle and bulk up, you must increase your protein intake and consume more calories. Eat protein bars with 15-20 grams of protein (or maybe even more), and at least 250 calories. Make sure they also contain a decent amount of carbs, between 15-20 grams. You need those carbs to fuel your workouts, and you need as much protein as possible in one bar to help with muscle recovery.
For Improving Energy
Everyone hates a midday crash, and an exceptional snack bar can make those a thing of the past. But you have to choose a protein bar with complex carbohydrates and natural sugars, which will offer longer-lasting energy — no spikes or crashes. A bar with moderate protein is also ideal, so look for around 15 grams of protein.
For Replacing Meals
You shouldn’t replace all your meals with snack bars, and you shouldn’t replace meals long-term. But when you’re in a pinch or are trying to quickly lose weight, high-calorie, high-protein bars are the best choice. Replace meals with bars that contain 250+ calories, at least 15 grams of protein (but hopefully more), and at least 2 grams of fat.
When Should You Eat Snack Bars for Maximum Benefit?
When you eat your snack bar can make a big difference in how it fuels you, and you have options. Here are excellent times to eat your favorite BUILT bar for maximum benefits.
Pre-Workout
For snacking before you hit the gym, it’s best to eat a low-fiber snack bar with moderate levels of protein and carbs. Aim to finish your snack bar about 30–60 minutes before you start your workout, so you give your body time to digest the nutrients.
Before a workout, carbs are your friend, giving you a burst of energy. And pre-workout protein can keep your muscles strong and stimulate muscle protein synthesis (which is key to a good workout session).
Post-Workout
After your workout can be an even better time to enjoy your BUILT bar. You should try to eat the bar within 1–2 hours after your workout. Opt for high-protein bars that will help with muscle recovery and reduce soreness later on.
Working out is great for you, but rigorous activities can cause slight muscle damage. A decent dose of protein post-workout can help repair any damage and build up muscle. Plus, you might be hungry after burning off all that energy, so what better time for a tasty and healthy treat?
Between Meals
If you get hungry (or hangry) in between meals, a BUILT bar can be your saving grace. Because they’re loaded with protein, a BUILT bar in between breakfast and lunch or in the afternoon to tie you over until dinner can stop those hunger pangs.
The combination of carbs, protein, and other nutrients prevents energy crashes, keeping you alert, focused, and sated throughout your day. Best of all, they’ll stop you from feeling cranky while you count down the minutes until lunchtime.
On the Go
When you’re busy and on the move, whether running errands around town or flying across the country, nutritional snack bars are the perfect way to stay full without feeling guilty. Shelf-stable bars don’t need refrigeration and can easily be tossed into your backpack, purse, or pocket, so they're there when you need them.
Common on-the-go food options are horrible for your health. Fast food sandwiches, vending machine candy bars, and bags of greasy chips won’t keep you full for long and will probably have you feeling tired later. Healthy snack bars are a more nutritious and convenient option for busy people.
BUILT Bars Are the Healthy Choice
The snack bar options can be daunting, but when you know what makes a bar healthy and what to avoid, the best choice becomes easier. Look for bars with twice as much protein as sugar, low-fat content, and natural ingredients so you can fuel your body the right way.
Stock up on nutritious BUILT bars and discover for yourself how they can improve your energy, recovery, and appetite.
FAQs
Are protein bars healthier than other bars?
Not necessarily, but they can be. Just because something is labeled as a “protein bar” doesn’t mean it’ll give you all the protein you need for a solid workout or healthy diet. Many brands call their products “protein bars” as a marketing tactic, even if they don’t contain 10+ grams of protein. Be sure to read the full nutrition facts when choosing a bar.
How much sugar is too much in a snack bar?
You should avoid snack bars with more than 8 grams of added sugars. For natural sugars, which come from healthy ingredients like fruit, the maximum in a bar should be about 12 grams total.
Can I eat healthy snack bars every day?
Yes! If you’re eating healthy, high-quality snack bars like BUILT, a daily snack bar can be a wonderful addition to your normal diet. However, you should not regularly replace your normal meals with snack bars, as whole foods are crucial to a well-rounded diet. But when you’re in a hurry or don’t have food around to fill your belly, a BUILT bar can be a brilliant alternative.
Why do some "healthy" bars taste like candy?
Many of those “healthy” bars are actually sugar bombs with loads of added sweeteners and artificial flavors that offer no nutritional value. These bars often taste like candy. But BUILT bars exemplify how snack bars can be healthy and delicious when made with the right ingredients.
What makes BUILT Bars better than other nutritional snack bars?
BUILT bars contain 15–17 grams of protein, while many other protein snack bars contain fewer than 10 grams. These snack bars are packed with the protein you need, which makes a real difference in your appetite and energy levels. BUILT bars also keep sugar content low, with as little as 6 grams per bar.
BUILT bars also use natural flavors and ingredients over artificial ones, giving you a highly beneficial recipe without sacrificing flavor. With high-quality ingredients, you can give your body a healthy snack that still has a delicious taste.
