The 5 Healthiest Protein Bars You Can Find at the Supermarket, According to Registered Dietitians

Protein remains incredibly popular within the health-focused community, leading to a booming protein-based product market—one of the most notable being the humble protein bar. Consumers reach for these bars as a snack, workout fuel, or even meal replacement (though that’s not recommended). “Protein bars are best used as a convenient snack, not a replacement for balanced meals. Whole foods should still be the foundation, with bars stepping in when you need something quick, portable, and reliable,” explains Stephanie Militano, MS, RD, CSSD, sports dietitian and owner of SM Nutrition.

In turn, the world of protein bars has become nothing short of overwhelming. In fact, the market is so saturated with options that you could try a new brand every day for an impressively long time. However, these convenience items can be incredibly deceiving when it comes to perceived health benefits. Some deliver what they advertise—clean protein with minimal unwanted ingredients—while others are no more than a glorified candy bar.

Here, we’ll explore what makes one protein bar more or less healthy than the next, and highlight five actually nutritious options to look for on your next grocery store run.

What Makes a Protein Bar Healthy?

As with many packaged foods, the key to determining a protein bar’s healthfulness (or lack thereof) lies in the nutrition facts panel and ingredients list. In protein bars, you primarily want to check for protein, fiber, and whole food-based ingredients—as well as fat sources, added sugar, additives, preservatives, and artificial ingredients.

First, you (of course) want to check how much protein the bar contains. This macro helps us feel full after eating, stabilizes blood sugars, and supports the maintenance, growth, and repair of most tissues in the body—most notably muscle—among many other important benefits. “Aim for at least 12 grams of protein per bar. If using it as a meal replacement or post-workout recovery, choose bars closer to 20 grams,” shares Jessica Clancy-Strawn MA, RDN, media and kidney wellness dietitian in Houston, Texas. Ideally the protein source of your protein bar will be whole food-based—like from nuts, seeds, legumes, dairy, or eggs.

Then, there are a few “nice to have” nutrients and ingredients in protein bars—namely fiber and/or fruits and veggies. Fiber offers similar metabolic benefits as protein, boosting satiety after eating and managing the blood sugar response. However, it’s also tied to improved digestive regularity, cholesterol levels, and gut health as a prebiotic (or food for healthy bacteria) in the gut microbiome—which supports several other elements of health like immune and brain health. Three grams (or more) of fiber per bar is a major added bonus. Meanwhile, fruit and veggies add micronutrients like vitamins, minerals, and plant compounds to your protein bar for overall health support.

Paying attention to the type of fat found in your protein bar is also important. “Favor healthy fats such as polyunsaturated, monounsaturated, and omega-3 and -6 fatty acids from sources like olive oil, nuts, and seeds. Avoid saturated and trans fats, especially those from partially hydrogenated or refined vegetable oils, which are not heart-friendly,” explains Clancy-Strawn. Zero grams of trans fat and three grams or less of saturated fat per bar is ideal.

Then, when it comes to other ingredients to be wary of, be on the look out for added sugar, additives, preservatives, or artificial ingredients. “Choose bars with short, recognizable ingredient lists. Avoid preservatives and additives—especially risky ones like erythritol, carrageenan, soy lecithin, and potassium sorbate,” shares Clancy-Strawn, as these additives have been linked with stomach upset, unwanted heart health events, inflammation, and fatigue. Plus, many additives and preservatives, while technically deemed safe for consumption, lack the long-term research needed to truly gauge their health implications. 

Meanwhile, added sugar is a major pro-inflammatory agent in the body that can be found in high amounts in certain protein bars. “Opt for bars with 10 grams or less of added sugars. Lower sugar and higher fiber content help manage blood sugar spikes and crashes, and support sustained appetite control,” adds Clancy-Strawn. “Non-nutritive naturally-occurring sweeteners, such as stevia or monk fruit sweetener are better options to look for in a protein bar,” Maura Fowler, MPH RDN CPH, registered dietitian and founder of Healthy You by Maura notes.

Additionally, many allergens can be found in protein bars—like nuts, seeds, and dairy (or dairy-based components like whey and casein). If you or your loved ones have any food allergies or sensitivities, it’s important to carefully examine the food label and allergen statement prior to investing in a new protein bar option.

The Healthiest Protein Bars 

Thankfully, there are plenty of protein bar categories that meet these criteria. Here are five of the top better-for-you options:

Primarily Nut, Seed, or Nut-Butter Based Bars

“I always want to encourage protein that comes from whole foods first,” says Fowler—and nut and nut butter-based protein bars definitely fit this bill. Plus, these bars often provide additional nutrients like fiber, healthy fats, and a variety of micronutrients naturally found in the nuts, seeds, and their butters. “Nuts and seeds offer numerous health benefits, including improved cardiovascular health and reduced risk of cancer, respiratory illness, infectious disease, and diabetes,” Clancy-Strawn adds. There are plenty of brands that offer nut, seed, or nut/seed butter-based bars. “A few of my favorite brands are Kind Bars and Larabar,” shares Militano.

Allergen-Free Bars

For those allergic to any (or several) of the nine major allergens, there are a handful of allergen-free protein bars available. “It’s always important to be mindful of individuals who have allergies, and provide adequate options for those folks too. 88 Acres and Alio are made with simple ingredients and are free of all nine allergens,” says Fowler When searching for these bars, it’s essential to double check the food label and allergen statement before serving them to another with severe allergies or sensitivities.

Whey Protein-Based Bars

“Whey protein-based bars contain all of the essential amino acids, which make them a great choice if you are trying to support muscle health—and they are also typically higher in protein,” says Militano. Fowler agrees, adding, “Whey protein continues to prove it’s an ultimate source of protein that your body can better absorb.” Many of the protein bars that you’ll find in grocery stores fit within this category. “Rise bars are great options that feature simple ingredients including cashews, almonds, or sunflower seeds, and natural sweeteners. They contain no hazardous additives, offer 16 grams of protein, a good amount of fruits and vegetables, and are low in sodium and saturated fat,” shares Clancy-Strawn.

Plant Protein-Based Bars

If you have dairy sensitivities or follow a plant-based diet, vegan protein bars are a smart grab. “For those who prefer dairy free or a vegan/vegetarian lifestyle, these are their bars,” Fowler encourages. And there are plenty of brands offering exceptional plant-based protein bars. “Known for being gluten-free, dairy-free, seed oil-free, and free of sugar alcohols, Trubar was established in 2019 and is widely available at Target,” explains Clancy-Strawn. “Think! Plant Based Protein Bars are also low in added sugar, only 190 calories, and have minimal saturated fats,” Fowler adds.

Egg Protein-Based Bars

Similar to whey-based protein bars, options that garner their protein power from eggs also offer all nine essential amino acids for a complete protein snack. Most of these bars use egg whites as a protein source, which conveniently adds protein without affecting the flavor or texture. When it comes to brands to keep an eye out for within this category, Clancy-Strawn offers, “simplicity at its finest, RXBARs feature nuts, natural flavors, egg whites, and dates, with the ingredient list proudly displayed on the front.” 

What to Look for in a Healthy Protein Bar

While these protein bar varieties and brands are a great starting point for finding healthy options, they only scratch the surface of what’s available in grocery stores nationwide. To uncover other nutritious choices, keep the following guidelines in mind:

• Look for protein content of at least 12 grams per bar
• Fiber content of at least three grams per bar is a nice bonus
• Choose options with whole food, recognizable ingredients 
• Aim for bars with zero grams of trans fat and three grams or less of saturated fat per serving
• The shorter the ingredient list, the better. Select options with ingredients you recognize and can pronounce over bars with high amounts of additives and preservatives
• Be sure there’s no more than 10 grams of added sugar in the protein bar you purchase
• If you or your loved one has food allergies, be sure to thoroughly examine the ingredients list and allergen statement to avoid those triggering foods