Your guide to choosing a protein bar and 6 bars that check all the boxes

Sugar, non-sugar sweeteners, additives, and more! Everything you need to know to select the best protein bar.

Hello readers! This week, we’re talking protein bars. The protein bar category is MASSIVE and constantly changing. I’m sharing this guide for choosing a protein bar to help you confidently navigate this aisle. And because I know you’re busy, I’ve included six examples of protein bars that check all the boxes.

Lastly, I’m sharing a resource with you - my protein bar comparison chart, to help you compare nutrition facts before you shop.

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This post is part of my Grocery Store Tour series. You can check out my other aisle guides below, and be sure to subscribe so you don’t miss out on future guides!

• Your Guide to the Cereal Aisle

• Your Guide to the Yogurt Aisle

• Your Complete Low Sodium Grocery List

How To Choose a Protein Bar

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I want to preface this with the disclaimer that protein bars are not superior to whole foods. And in most cases, we don’t NEED protein bars to meet our protein needs. But in reality, most people (myself included) benefit from the convenience of packaged snacks. And since protein bars contain protein and [often] fibre and fat, they're more satiating than granola bars or other grab-and-go options.

With so many bars on the market, comparing labels and ingredient lists can be overwhelming. I’ve reviewed virtually every protein bar on the market and developed this guide to help you sort through the muck. The targets I’ve listed below will support a healthy dietary pattern and are relative to all of the options available in this category¹.

Sugar vs. Non-Sugar Sweeteners

In most cases, protein bars will be sweetened with either sugar or a non-sugar sweetener. Whether or not non-sugar sweeteners are a better option than sugar depends on your overall nutrition goals and dietary pattern. While we know that EXCESS added sugar intake can increase our risk of chronic disease, we also know that swapping high-sugar products for products high in non-sugar sweeteners does not help reduce weight or chronic disease risk. Bottom line: our goal is to limit both added sugar and non-sugar sweeteners, but you don’t need to completely avoid either. Tip # 1 and 2 below will help you apply this principle in the protein bar aisle.

Tip #1: added sugar

Choose a bar that contains no added sugar. A bar free from added sugars will not have any sugar ingredients in the ingredient list, such as sugar (of any kind), syrup, honey, molasses, or juice. It’s important to note that even though products are free from added sugar, they can still contain sugar that is naturally occurring in the ingredients (such as dates in the example RXBAR ingredient list below)².

OR

Choose a bar that contains a low-to-moderate amount of sugar - less than 8g of sugar per bar. This will help you limit your added sugar intake, in the case that you choose a protein bar with added sugar.

RXBAR | 88 Acres bar

Tip #2: non-sugar sweeteners

🔓 This is where we get into the practical stuff: how to read labels, spot better products, and shop with more confidence. Paid subscribers get access to the full post and the tools to make better food choices without second-guessing.

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