Protein bars are a fantastic thing to have on hand if you’re trying to get in more protein and lose some weight. However, it’s essential that you know which ones to buy, as some aren’t as good for you as you may think.
Even if they’re marketed as ‘healthy,’ there are many brands of granola and protein bars out there that contain all sorts of additives, excess amounts of sugar, and more, and don’t even provide as much protein as you would hope. The goal of eating a protein bar is to reach your protein goal, nourish your body amid a long day or workout, and fuel you without hurting your health. But if you’re eating bars with all sorts of junk ingredients, you can be doing more harm than good and damaging any weight loss progress you hope to make.
We spoke with Culinary Nutritionist and Women’s Health Specialist, Natalie Kowell, MS, RD, about the “best” and “worst” protein bars out there for weight loss. If you’re looking to add some to your pantry, read more about them below.
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1. Best: RX Bars
You may recognize these filling bars for their minimalist packaging in the grocery store. Made with natural and super-nutritious ingredients, these simple bars pack a powerful punch and contain more protein than you may think. With a base of egg whites and dates, RX bars offer a chewy, healthy, and sweet mid-day snack you should add to your rotation if you could use a boost.
Kowell says these bars are one of the "best" because they contain "just a few whole ingredients, but [are] balanced in a way your body will enjoy via fats, protein, fiber, carbs, and micronutrients."
"These give you energy and are a great snack for anyone, including people trying to lose weight," she adds.
2. Worst: Quaker Chewy Bars
While you may have loved these as a kid, as an adult trying to lose weight, you should do what you can to avoid eating the Chewy bars from Quaker. The small, sweet bars contain unnecessary amounts of sugar and are more like a candy bar than a protein bar. Instead of filling you up, they'll spike your blood sugar and make you hungrier for more a few hours later. This is because they have "minimal protein or fiber" and are "high in sugar," according to Kowell.
If you love the taste of an oat-filled granola bar, try making your own at home, and add protein-rich ingredients like almond butter or protein powder.
3. Best: IQBARs
One of Kowell's recommendations for a wholesome, filling protein bar is IQBARs, which come in all sorts of sweet, dessert-like flavors, making them a great choice for anyone who has a sweet tooth that they're trying to combat while also losing weight. The bars contain natural sources of magnesium and lion's mane mushroom, which is known for having numerous health benefits.
Kowell notes that these bars are "high in protein, healthy fats, and fiber, and the nutrients come from whole food ingredients."
"They also include a functional mushroom which can really help with regulating mood and enhancing focus," she continues.
4. Worst: KIND Bars
When you see KIND bars in the store, you may think they look super healthy and beneficial, given that they have large chunks of nutritious nuts like almonds and sometimes dried fruits. However, when you look at the nutrition label on the back of them, you may spot that they're actually not all that great.
Kowell observes that the popular bars contain "high" proportions of "sugar and syrups" that also make them more of a sweet treat than a beneficial protein bar. In fact, she adds that the protein content in these bars is "low" and that the amount of fiber in them is simply "okay." At the end of the day, you'd probably have better luck eating a low-sugar trail mix with unsalted nuts and dried fruit.
5. Best: NuGo Slim Bars
Good news, vegans and plant-based meal lovers - these filling, delicious, plant-based protein bars are nutritionist-approved! The NuGo Slim protein bars, which also come in tasty, sweet treat flavors, including Chocolate Mint and Crunchy Peanut Butter, not only contain high amounts of protein, but also other beneficial ingredients.
Kowell notes that these bars contain high amounts of "plant-based protein," are "good for fiber," and are "low in added sugar."
"These are relatively low in calories compared to similar protein bars on the market and have a rich chocolatey flavor," she adds.
6. Worst: Clif Bars
Clif Bars have been around for years, and are a super popular bar you can find just about anywhere, from large retail grocery stores to tiny bodegas in a city. Because of their size, sweet taste, and original flavors, people often think they're a reliable and healthy choice. Plus, they've got that healthy-looking packaging with the mountain climber! However, like the other bars listed above, they contain a lot of sugar that will not benefit someone looking for a snack to help them lose weight.
"Though high in protein and relatively low in fat, these babies have at least three different types of sugar syrups with [around] 1/3rd of your daily added sugar intake," explains Kowell.
