Are Protein Bars Healthy? Here's What You Should Know

There's no denying that protein is a buzzy topic right now. But for anyone living an active lifestyle, it's not news that protein is important — we know it helps us build and repair muscle, keeps us feeling full and energized, and helps maintain strong bones. We make sure protein is on the plate whenever possible, and turn to protein shakes and bars to supplement our diets when necessary.  

But are protein bars actually good for you? As with most nutrition-related questions, the answer is a big 'ol "it depends." I spoke with registered dietician Lisa Valente, MS, RD. to learn more about what makes the best protein bars stand out from the pack. 

So, are protein bars healthy?

Obviously a diet comprised exclusively of protein bars isn't ideal. At the end of the day, cooking whole foods is generally the healthier option. But, according to Valente, there are plenty of health benefits to reap from a protein bar — provided you choose the right one. 

"Maybe in some alternative universe we wouldn't need protein bars because no one would be on the go or need a convenient snack," Valente says. "In reality, protein bars can be a great way to get some nutrition in when you're out and about or need something quick. The tricky thing about this category is that the protein bars that exist on the market can have vastly different nutrition stats when it comes to calories, protein, added sugar, fiber, fat, etc. Some protein bars are going to be healthier than others, and some are going to be more like glorified candy bars." 

What to look for

How do you tell the "glorified candy bars" from the legit protein bars? "You want to make sure your protein bar actually has some protein in it, ideally at least 10 grams," advises Valente. That might seem obvious, but you'd be surprised how many bars masquerading as "protein bars" underdeliver in the protein department.

Valente says a good protein bar also has a sweet spot for calories. "Look at total calories: I like to see around 200 calories to make sure it has enough energy to be satisfying but not so much that it's a meal replacement (unless that's your goal and you're doing some intense training and/or road tripping)."

Above all, Valente recommends inspecting the ingredient list before chowing down, so you know what you're eating. "I check for a bar that's low in added sugars. I like to see some fiber in my bar to balance it out, make it more filling and gut-health friendly." 

When to eat protein bars

Valente explains that there's no perfect time to eat a protein bar, but there are plenty of moments where it can help you. "Here are some examples: after a workout to refuel, especially if it will be a while until your next meal; when you're traveling and need something portable to hold you over; on a busy day; before a workout if you choose a bar with some carbohydrates in it and have enough time (at least 1 hour, but maybe 2 hours) to digest it before you hit the gym," she says.

What about protein bars for snacks?

Valente says go for it! "I think of protein bars as a convenient snack to help fill you up between meals, to refuel your muscles until you can have something more substantial, or have on hand in case you need something portable to eat!," she says. "I remember getting stuck at a kid's birthday party with nothing to eat and I pulled a protein bar out of my purse to prevent hanger from setting in." Relatable.

A protein bar REP-ommendation

REP's Purist® Protein Bars use minimal ingredients and focus on the important stuff. Take a peek at the nutrition facts on the PURIST Chocolate Chip Cookie Dough Protein Bar:

Notice those key nutrition markers Valente mentioned: 

• At least 20g of protein — this PURIST bar has 20g
• Low added sugar — 10g of added sugar is reasonably low compared to other bars
• Less than 300 calories — the chocolate chip cookie dough flavored PURIST bar boasts 290 cals for sufficient energy without bogging you down 

Both this flavor and the Purist® Peanut Butter Chocolate Chip Bar use legit protein sources and include organic ingredients like organic oats, almonds, and peanut butter. They're also free of artificial sweeteners and colors (ew), so you can feel good about what you're putting in your bod.

The takeaway

Should you live exclusively on protein bars? Certainly not. But do they make a solid snack and supplement to your protein intake while you're on the go? Absolutely. What's more important than labeling a protein bar as "healthy" is being choosy about the protein bars you eat. As Valente says, take the time to look at the ingredient list and make sure you're clear on what the bar brings to the table. 

SOURCES:

Groenendijk, Inge et al. “Protein intake and bone mineral density: Cross-sectional relationship and longitudinal effects in older adults.” Journal of cachexia, sarcopenia and muscle vol. 14,1 (2023): 116-125. doi:10.1002/jcsm.13111