How to Choose a Protein Bar Without Getting Fooled by the Wrapper

1. Look for Balance

A good protein bar should resemble a mini meal — not a candy bar.

• Calories: ~180–220

• Protein: 15–20g

• Added Sugar: <5g

• Fiber: ≥3g

• Fat: <5g (prefer unsaturated fats from nuts/seeds)

  
  

2. Keep Ingredients Simple

• Choose bars made from whole foods you recognize: (e.g. nuts, seeds, oats, dates)

• Avoid bars with long ingredient lists or artificial sweeteners ending -ose or -ol.

  
  

3. Red Flags

• More than 8–10g added sugar

• Long ingredient list full of isolates, syrups, and oils

• 'Keto,' 'detox,' 'energy,' or 'fat-burning' claims

• Protein <10g per bar or fat >10g per bar

  
  

Example Protein Bars:

💪 Post-Workout Recovery

RXBar – Chocolate Sea Salt

• 12g protein (egg whites + nuts), 5g fiber, 0g added-sugar, 210 calories

• Whole-food ingredients with no added sugar or artificial sweeteners

  
  

🌱 Plant-Based / Dairy-Free Option

Aloha Peanut Butter Chocolate Chip (Plant-Based)

• 14g protein,10g fiber, 4g added sugar, 240 calories

• Organic, vegan, soy-free

  
  

🥜 Lite Snack / Everyday Energy

Kirkland Signature Nut Bar with Cocoa Drizzle & Sea Salt

• 5g protein, 8g fiber, 5g added sugar, 200 calories

• Real-food ingredients and budget-friendly (~$0.60 per bar)

Sara Dow, MS, RDN, LD

Sara Dow Nutrition, LLC

201 S., 3rd Street

Watertown, WI 53094

920-567-8147