How to Choose a Protein Bar: Protein, Sugar and Calories

What to read on the label

Protein per bar: the more the better for a filling snack. Compare products by grams of protein per 100 calories.

Sugar: some types are high in sugar, so be careful, especially with daily use.

Calories: do they fit your goal? A bar above 300 calories may be a light meal rather than a snack.

Sugar alcohols (such as maltitol and erythritol): they cut sugar but can cause bloating in some people.

Fiber: adds fullness and helps digestion.

Protein source: if you are sensitive to milk, check the ingredients.

Bar size: some types show numbers for a small portion, so make sure the figures are for the whole bar.

Goal	What to look for
Post-workout snack	High protein and moderate carbohydrates
Cutting and fewer calories	Fewer calories, low sugar and fiber
Gaining weight	More calories with good protein
Snack between meals	Protein and fiber for fullness

Goal

What to look for

Post-workout snack

High protein and moderate carbohydrates

Cutting and fewer calories

Fewer calories, low sugar and fiber

Gaining weight

More calories with good protein

Snack between meals

Protein and fiber for fullness

Frequently asked questions

How much protein should a bar contain? Many types contain between 15 and 25 g, and it is best to compare protein against calories and sugar rather than the number alone.

Is a protein bar good for cutting? It can be if its calories and sugar are low and it fits within your daily calories. Read the label carefully.

Can a protein bar replace a meal? Sometimes when you are rushed, but it does not replace a full meal with vegetables, protein and good carbohydrates.

Why do some bars cause bloating? Sugar alcohols and fiber can cause bloating in some people, so try another type or reduce the amount.

Are protein bars healthy? It depends on the type. Some are a useful snack and some are close to candy, so check sugar, calories and ingredients.

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How to Choose a Protein Bar: Protein, Sugar and Calories | Fitneeds

What is a protein bar?

What to read on the label

Which bar suits your goal?

When it does not suit you

Practical tips

Where to find them

Frequently asked questions

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