16 Best Protein Bars That Taste Great and Are Dietitian-Approved

Happy news for anyone who snarfs these products on the reg: They “definitely can be good for you, especially if they help you meet your overall health goals,” such as daily protein and calorie targets, says Roxana Ehsani, MS, RDN, a board-certified sports dietitian. “Certain bars may also contain whole grains such as oats or nuts, seeds, and dried fruits, which are also nutritious and healthy for you,” she adds.

But that doesn’t mean you should be reaching for one every time your stomach grumbles. “They’re generally not intended to be meal replacements,” says Amity Lui, MS, a New York City sports dietitian. Instead, consider protein bars as a small component of an overall balanced diet, she says.

Johnson of Top Nutrition Coaching encourages people to prioritize whole, minimally processed foods whenever possible and use protein bars as a supplement—rather than a replacement—for nutritious whole foods.

Again, your best bet for optimal nutrition is to prioritize whole foods over processed ones wherever possible. But protein bars still can play a daily role in a healthy diet. “I’d be lying if I said that I never eat protein bars,” says Danielle Crumble Smith, RDN, who works with Top Nutrition Coaching and is a certified personal trainer. “There have certainly been seasons of my life (including now) when I eat a protein bar for one of my snacks on a daily basis.”

Crumble Smith’s take on that matter: “While it’s okay to eat protein bars every day as part of a well-rounded diet, they should complement—not replace—nutrient-dense whole foods.” Good whole-food sources of protein, according to Ehsani, include animal products like seafood, chicken, eggs, Greek yogurt, and cottage cheese, as well as plant-based sources like tofu, lentils, beans, nuts, or seeds.

When deciding how often to reach for protein bars, take stock of your fitness goals, dietary needs, and lifestyle, Johnson advises. Since protein needs vary, consider consulting with a registered dietitian or other health care pro for personalized advice, she says.

Last, try to avoid using protein bars as meal replacements, since they’re not substantial enough to fill that role, Crumble Smith says. “If you’re in a pinch, I’d recommend pairing a bar with other quick grab-and-go options such as a piece of fruit, a handful of nuts, and/or a Greek yogurt,” she says.

When mulling your protein-bar options, there are several factors worth considering, according to the experts:

Protein source

The type of protein your bar is made from is important, since that affects how well your body digests it and which amino acids it provides, Crumble Smith explains. “Look for complete protein sources that contain all essential amino acids,” she says. (Essential amino acids are the ones we have to get from foods, since our body isn’t able to make them on its own.) Complete sources include whey, casein, eggs, soy, hemp, and pea proteins. Combinations of different plant proteins can also provide a complete protein source, Crumble Smith adds.

Amount of protein

To ensure you’re getting a decent amount of protein, aim for bars with at least 10 grams per serving, Lui says. Crumble Smith advises a slightly higher benchmark of 12 to 20 grams. “I find that this amount tends to work best in terms of keeping me and my clients satisfied for a snack,” she says.

Taste and texture

You don’t need to choke down a chalky, tasteless bar with an unpleasant aftertaste in the name of nutrition. “Arguably one of the most important factors to consider here is whether the protein bar is something that you genuinely enjoy eating,” Lui says. Because taste and texture can be a matter of personal preference, you may need to try a few different bars to find one that appeals.

Ingredients

Opt for bars with short ingredient lists of recognizable foods, Crumble Smith advises. “Be wary of bars with lots of added sugars (e.g., syrup and concentrate) and artificial ingredients,” she says.

Of course, if you have dietary restrictions—for example, you’re gluten-free, vegan, nut-free, etc.—make sure the bar is up to snuff on that front, Crumble Smith says. And in the case of allergens, check for those, too: Most bars note common allergens (wheat, dairy, sesame, soy, and nuts, etc.), and some also say “may contain,” which can help you avoid accidental exposure, she says.

Amount and type of sugar

Be wary of protein bars loaded with sugar, as those can be more like “candy bars in disguise,” Crumble Smith says.

Pay special attention to how much “added sugar” a bar contains. The sugar in a bar may be coming from a natural source like dried fruits or honey, “which is perfectly fine,” Ehsani says. But if it’s the result of an ingredient like high-fructose corn syrup, for example, look for an alternative, she advises. Lui recommends avoiding bars with 10 or more grams of added sugar. The exception: If you’re eating the bar as a post-workout snack, a higher amount of sugar can help replenish your muscle glycogen stores (your body’s main energy source) until you’re able to down a substantial meal, Lui says.

In terms of artificial sweeteners, Crumble Smith suggests avoiding bars with sucralose (which may harm gut health), aspartame (some research showed a link between consumption and health issues like cancer and neurobehavioral problems, but it’s inconclusive), and excessive amounts of sugar alcohols, like erythritol, sorbitol, mannitol, sorbitol, xylitol, and maltitol. The latter, Lui explains, may cause GI distress and potentially other health issues, though more research is needed to understand the long-term effect of chronic consumption. Consuming about 10 to 15 grams of sugar alcohols a day is generally considered safe, though keep in mind that other foods aside from protein bars may contain sugar alcohols, Lui says. “Look for the suffix ‘-ol’ at the end of a listed ingredient to easily identify sugar alcohols on a nutrition label,” she says.

Amount of fiber

Fiber probably isn’t top of mind when browsing protein bars, but this type of carb can help with digestion, blood-sugar levels, and feelings of fullness, Crumble Smith says. She recommends choosing products with at least three to five grams of fiber per serving.

Calories

“How many calories a bar packs should mesh with your dietary goals—whether that’s weight loss, maintenance, or gain,” Crumble Smith says. If you’re reaching for a bar as a snack, consider ones in the range of 150 to 200 calories; if you’re using it to aid weight gain, then aim for 200 to 400 calories, she says.

If you’re an endurance athlete, like a runner, you have higher energy needs than the average person, in which case you may want bars in the 200 to 300 calorie range, Lui says.

Cost

Protein bars can be surprisingly pricey—some close to $4 a pop—so take that into consideration when shopping and think through how often you might eat them. “It may be worth investing in a higher-quality protein bar if you can justify the price, but it can add up quickly,” Lui says.

There are three main things to consider on this front: Whether a bar tastes good, if it’s free of any allergens you have, and if it contains the right amount of calories, grams of protein, and the protein type for you, Ehsani says. You should also look for short ingredient lists with whole-food components you recognize, Crumble Smith adds.

Beyond that, you’ll want to take stock of the sugar content and type (again, look for bars with less than 10 grams of added sugar, and avoid artificial sweeteners) as well as the fiber and fat content. While a moderate amount of fat (about 5 to 10 grams) can help keep you full longer, Crumble Smith says, it’s wise to avoid bars high in saturated or trans fats. Instead, choose ones with mono- and/or polyunsaturated fats like from nuts or seeds, Ehsani says.

Lastly, though it’s not a must, some bars are fortified with vitamins and minerals. This, Crumble Smith says, can be “a bonus, especially if you have specific nutritional needs or deficiencies.”

• Danielle Crumble Smith, RDN, registered dietitian with Top Nutrition Coaching and certified personal trainer
• Amity Lui, MS, RD, a New York City–based sports dietitian
• Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and board-certified sports dietitian
• Taylor Johnson, RDN, registered dietitian nutritionist with Top Nutrition Coaching
• Maria Terry, RD, registered dietitian with Maria Terry Nutrition + Wellness
• Amanda Baker Lemein, MS, RD, LDN, registered dietician
• Serena Marie, RD, registered dietitian
• Amanda Wagner, RDN, LDN, registered dietitian nutritionist
• Kelly Jones, MS, RD, CSSD, board-certified specialist in sports dietetics
• Vanessa Rissetto, MS, RD, CDN, registered dietitian nutritionist and CEO of Culina Health