10 Best Protein Bars Of 2024, According To Experts (2024)

Protein bars are foods designed to provide a hefty amount of protein per serving, and can be consumed as a snack or meal substitute, depending on the calorie content. Protein bars can feature protein derived from whey or casein, or plant-based proteins sourced from ingredients like soy and beans.

Protein bars can vary widely in terms of nutritional content, and some are more akin to a sweet treat than a healthy, protein-packed supplement option. Other nutritional information to look for when shopping for a protein bar include its sugar and fiber content, as well as any trans or saturated fats.

What Do Protein Bars Do?

Protein bars provide an extra punch of protein, and the bars in our ranking range from providing 7 to 22 grams of protein per bar (it’s worth noting that the body can typically only digest about 20 to 40 grams of protein at a time). Some protein bars feature additional nutrients such as fiber, omega-3s, magnesium and zinc.

Research suggests that consuming protein bars pre- or post-exercise may aid in faster muscle recovery, which can help to improve athletic performance and reduce muscle damage.

Protein is a nitrogen-containing substance formed by amino acids that plays a vital role in the human body. It serves as the major structural component of muscle and other tissues, provides energy, helps red blood cells carry oxygen throughout the body and produces hormones, enzymes and vitamins. What’s more, protein-rich foods often include other important nutrients, such as B vitamins, magnesium and zinc.

Increased protein consumption can also benefit athletic performance, as it helps speed up muscle recovery, reduce muscle loss and build lean muscle mass. It can even help you maintain a healthy weight.

Potential Risks and Side Effects of Protein Bars

Protein bars are generally safe for most healthy individuals. However, consuming too much protein may increase an individual’s risk of kidney stones and is typically not recommended for individuals with chronic kidney disease.

Additionally, upping your protein intake without increasing physical activity may lead to weight gain due to an increase in daily calorie consumption.

While the majority of U.S. adults get enough protein through diet alone, supplementing with protein bars can be beneficial for people who exercise strenously, lift heavy weights or those who are looking to support muscle growth, and they can be a healthier snack alternative to a sugar-laden granola bar. Others who may benefit from additional protein in their diet include older adults, as muscle loss can occur with age, and upping your protein intake can support strength and lean body mass. Women under the age of 19 are also at risk for low protein intake.

Can Kids Eat Protein Bars?

Although protein bars should not replace whole food meals and snacks, they are often a healthier alternative to foods from vending machines or fast food drive-thrus. Children can consume adequate amounts of proteins from foods like lean meats, eggs, dairy products, nuts and seeds.

The amount of protein you need daily depends on factors like your age, weight, sex and activity level. However, the U.S. Department of Agriculture (USDA) provides the following general recommendations for daily protein intake for adults:

For reference, 1 ounce of protein is equivalent to one slice of deli meat, one egg, 1 tablespoon of peanut butter, one falafel patty or a quarter-cup of cooked beans.

Is It Healthy to Eat Protein Bars Daily?

Experts largely recommend prioritizing protein derived from whole foods, such as almonds and lean meats. Whether eating a protein bar daily is considered “healthy” is largely dependent on how much protein you’re already receiving from diet alone.

For example, if you’re already receiving the recommended daily allowance (RDA) of protein for your age group, excessive protein intake through sources like protein bars won’t provide much benefit. However, if you’re struggling to meet the RDA of protein through diet alone, it could be a healthy alternative. Just keep an eye on the nutritional content of protein bars, as they can include excessive amounts of sugar, trans or saturated fats, all of which are not good for your overall health.

Those with kidney disease should also check with their health care provider before adding a protein supplement—such a protein bar—to their daily diet.

Dietary protein can support weight loss in a number of ways: it can lead to increased satiety (feeling fuller longer), it helps preserve lean body mass during caloric restriction, it increases the thermogenic effect of food (the amount of energy it takes to digest that food) and it’s harder to store in the body as excess fat, according to the National Association of Sports Medicine.

If you’re consuming protein for weight loss, aim for a two to one or one to one ratio of protein to carbs in a protein bar.

FEATURED PARTNER OFFER

We receive compensation from our partners for Featured Partner Offer placements. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable review of their products or services.

Enjoy 25% Off Sitewide Until 12/3

Transparent Labs Protein+ Bars

• Includes 15g of grass-fed protein, 23g of whole food carbs and 16g of healthy fats
• Made with peanut butter, gluten-free rolled oats, coconut oil and dairy-free chocolate chips
• Consists of key macronutrients required to fuel and recover
• Each box contains 12 protein bars

Shop Now

On Transparent Labs Website

Different protein bars contain different types of protein, as reflected in our ranking. Many protein bars feature whey protein (a type of protein sourced from milk) or a protein blend of whey protein isolate and milk protein isolate.

Meanwhile, plant-based protein is exactly what it sounds like, featuring protein derived from plants. It can include protein from peas, brown rice, hemp seeds, chia seeds, soy and various nuts. There are a number of high-quality, plant-based protein bars out there. In fact, one protein bar on our ranking, Aloha, is vegan-friendly and Rise also offers vegan options. These bars feature plant-based protein sources as opposed to whey, including brown rice, pea, hemp seeds and sunflower seeds.

The biggest difference between animal-based protein and plant-based protein is that animal-based proteins are considered a “complete” protein, because they have all nine essential amino acids. Not all plant-based proteins contain all nine essential amino acids, so if you opt for plant-based protein, aim to get a variety of it.

When perusing for a protein bar to add to your pantry, consider the following:

• The amount of protein per serving
• The type of protein featured
• The amount of added sugars
• The amount of fiber
• Any additional nutrients
• Whether the protein bar has additives, fillers or preservatives
• The quality of the ingredients
• The cost

And remember that just because something is marketed as a protein bar, that doesn’t mean it’s necessarily healthy—be sure to read the nutrition label and ingredients list closely.

What Should You Avoid in Protein Bars?

When it comes to protein bars, it’s important to closely read nutrition labels to ensure that you’re not consuming any unwanted ingredients. Consider the following protein bar ingredients that some individuals may want to avoid:

• Fats and carbohydrates: Aim for a protein bar that’s low in saturated fats and processed carbohydrates.
• Added sugars: Experts recommend making sure that a bar does not contain more sugars than protein.
• Allergens: Individuals with dairy allergies may want to opt for a protein bar that contains plant-based proteins like soy, peas or chia seeds rather than whey or casein.
• Non-protein ingredients: Depending on personal preference, check for any additives that you may want to avoid like artificial sweeteners or thickening agents.