By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC
Protein bars are an easy on-the-go option for a snack. It can be overwhelming to choose the right protein bars from shelves of options, so here are my top things to look for and some specific recommendations (not sponsored, just ones that I personally like!).
When choosing a protein bar, look for bars that have at least 10 grams of protein.
Check the sugar content – try to choose one that is low in sugar, and uses natural sweeteners like stevia or monk fruit as opposed to sugar alcohols (look for ingredients ending in -ol), which can cause stomach upset.
Protein bars that have fiber will help keep you fuller for longer, so look for ingredients that contain nuts, seeds or whole grains. Look for bars that have at least 3 grams of fiber.
If needed, choose bars that fit your specific allergies and restrictions, such as gluten-free, dairy-free or soy-free.
And finally – taste and texture are important, so choose the one that you like the most!
Some of my favorite protein bars (in no particular order):
- RX Bars – these have a simple ingredient list of egg whites, nuts and dates. The peanut butter flavor has 190 calories, 12 grams of protein, 4 grams of fiber, 17 grams of total sugar (0g added).
- KIND Protein Bars – these bars are made of up nuts, soy protein isolate, and different sugars. The Dark Chocolate Nut flavor has 240 calories, 12 grams of protein, 5 grams of fiber, 8 grams of total sugar (6 grams added, no sugar alcohols).
- 88 Acres Protein Bars – these bars use pumpkin seeds as their protein source, and have a short ingredient list with no sugar alcohols. The banana bread flavor has 260 calories, 12 grams of protein, 3 grams of fiber, 7 grams of total sugar (4 grams added).
- Mosh Protein Bars – these bars use almonds and a whey protein blend for their protein. The blueberry almond flavor has 170 calories, 12 grams of protein, 7 grams of fiber, 0 grams of added sugars, and they also add 100% of your B12 needs.
- IQ Bars – these bars use almonds and a pea protein blend to provide a complete protein. The blueberry flavor has 180 calories, 12 grams of protein, 6 grams of sugar, and 2 grams of total sugar (0g added).
- ProMix Protein Puff Bars – these crispy treats use whey protein and are free from nuts, gluten, soy, making them allergy friendly options. The mint chocolate flavor has 150 calories, 15 grams of protein, 6 grams of fiber, and 6 grams of added sugar.
There are so many protein bars to choose from – the sampling above is not an exhaustive list of options. When choosing your go-to protein bar, remember the considerations above: adequate protein and fiber, low in sugar and sugar alcohols, meeting your specific dietary needs.
And, whenever possible, choose whole foods for a snack or meal rather than a protein bar or meal replacement.
For more customized support and nutrition guidance, book a 6-Week 1:1 Concierge Nutrition Bootcamp with Melissa Schuster, MS RDN CDN IFNCP. https://schusternutrition.com/bootcamp
DISCLAIMER: This information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
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