Are Protein Bars Health Food or Hype? A Dietitian Shares What to Look for, and What to Avoid

Protein bars offer a quick and convenient source of protein, particularly for people with busy, active lifestyles. 

But are protein bars good for you? The answer isn’t a simple yes or no. Their nutritional value varies widely. Some protein bars offer excellent nutrition, while others contain unhealthy ingredients you may want to limit.

Before reaching for that protein bar as a snack or supplement, it’s important to understand what’s in it and how it might fit into your overall diet.

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Are protein bars good for you?

It depends. "Protein bars" can refer to a lot of different things. 

While protein bars can be a good option in a pinch, most shouldn’t be an everyday staple food. They are typically ultra-processed, low-quality foods that are more like candy bars — loaded with added sugars, artificial sweeteners, or unhealthy fats.

But like other processed foods, not all protein bars are unhealthy. Some can actually be good for you. Those that use whole, minimally processed ingredients can be a convenient and fairly nutritious snack option. 

Types of protein used

The types of protein used in protein bars vary. In the past, protein bars mostly used animal proteins, such as: 

• Milk

• Eggs

• Casein (a protein found in dairy products)

• Whey (a byproduct of cheese-making)

As more people move toward plant-based eating, many protein bars are now made with plant proteins, including:

• Soy

• Peas

• Brown rice

• Nuts

• Seeds

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• The best preworkout snacks: A small snack before your workout can help you maintain your energy levels. The ideal preworkout snacks contain healthy carbohydrates and some protein.

• Quick and easy ways to eat more protein: Pre-prepping meats and swapping certain grains for protein-rich options are a few ways to add more protein to your diet.

This shift makes protein bars more accessible to those following plant-based diets. It also offers options for a diverse range of dietary preferences.

Benefits of protein bars

Even though many protein bars aren’t considered whole, natural foods, they can still offer some advantages.

1. Convenient source of protein

Protein is an essential macronutrient. Most people in the U.S. get more than enough protein from their diet. According to the Food and Drug Administration (FDA), protein intake isn’t a public health concern for adults in the U.S. 

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But it’s still important to make sure you get enough. This is especially true for older adults or people with certain body composition goals. 

Getting enough protein is important for:

• Muscle recovery after exercise

• Maintaining a healthy immune system

• Reducing the loss of muscle mass that can happen with aging

• Regulating hormones and enzymes

• Balancing fluid levels in your body

Protein also keeps you full longer than carbohydrates and fats. So, when you’re on the go, protein bars can be a convenient source of protein to help satisfy hunger until your next meal. 

The amount of protein in protein bars varies. But many commercial protein bars contain 10 g or more. This allows them to be labeled "high in protein."

2. Portable, shelf-stable snack

Protein bars travel well and many have a long shelf life. This makes them the perfect snack to throw into a gym bag, purse, or school backpack for when hunger strikes. 

3. May include other beneficial nutrients

Many protein bars pair protein with the other two macronutrients: carbohydrates and fats. Foods that contain a balanced mix of macronutrients can boost your energy better than those that offer just one. Eating a snack with a mix of macronutrients can fuel your body without causing major blood sugar spikes and crashes (as long as the snack doesn’t contain lots of added sugar).

Some protein bars also contain important micronutrients, such as:

• Calcium 

• Iron 

• Potassium

• Vitamin E

• B vitamins

Many protein bars also include other beneficial ingredients to enhance their nutritional profile. For example, some contain added fiber sources like tapioca or chicory root to support digestive health. Others add antioxidant-rich sources like berries, dates, or dark chocolate, which can provide anti-inflammatory benefits.

Downsides of protein bars

Protein bars are definitely convenient. But there are potential nutritional drawbacks to look out for.

1. High in added sugar 

Many protein bars contain similar ingredients to candy bars and other processed sweets, with large amounts of added sugar.

Excess added sugar is linked to an increased risk of:

• Heart disease 

• Type 2 diabetes 

• Weight gain

Some protein bars contain up to 25 g of added sugar or more per serving. 

For context, the American Heart Association recommends a daily sugar intake of 25 g (6 tsp) of added sugar for women and 36 g (9 tsp) for men. So, one protein bar can account for much of — or even all of — a whole day’s recommended added sugar intake.

2. Artificial sweeteners 

Many protein bars labeled "low-sugar,” "sugar-free," or “keto” contain artificial sweeteners instead of added sugar. But swapping out sugar for these sweeteners doesn’t necessarily make for a healthier product. Some artificial sweeteners may harm gut bacteria and raise the risk of metabolic diseases.

One type of artificial sweetener commonly used in protein bars is sugar alcohol. Sugar alcohols are plant-based carbohydrates. Despite the name, they don’t contain alcohol. And they have fewer calories than sugar. Examples are erythritol, xylitol, and sorbitol. 

Consuming sugar alcohols can cause digestive issues for some people, especially those with irritable bowel syndrome (IBS). Research also suggests that erythritol and xylitol may harm heart health by increasing the risk of heart attacks, stroke, and blood clotting.

The FDA says that artificial sweeteners, including sugar alcohols, are safe to consume. But more research is needed to fully understand their long-term effects on overall health. 

3. Saturated fat

Fat is a necessary part of your diet. It helps your body absorb vitamins and it helps you feel full after meals. But eating too much saturated fat can negatively impact cholesterol levels and may increase the risk of heart disease. 

The 2020-2025 Dietary Guidelines for Americans recommend that no more than 10% of your daily calories come from saturated fat. Fat contains 9 calories per gram, so this would add up to 22 g for a person who eats around 2,000 calories per day.

Some protein bars contain high amounts of saturated fat — around 4 g — often in the form of palm kernel oil (an inexpensive oil used as a binder and to enhance texture). 

4. Highly refined ingredients

A common refined ingredient in protein bars is protein isolates. These are proteins extracted from their original source and processed to be almost pure protein. While this may sound beneficial, isolating proteins can lead to the loss of important nutrients from the whole food they’re extracted from. 

Many protein bars also contain refined seed oils like sunflower oil. Processed seed oils are very common food additives. They serve as a major source of linoleic acid, an omega-6 fatty acid. While omega-6 fatty acids have some health benefits, there’s some concern that too much can lead to more inflammation.

5. Ultra-processed food

Most protein bars fall into the category of ultra-processed foods. This category includes: 

• Chips

• Packaged breads

• Candy

• Ice cream

• Meal replacement shakes

• Fast food items

These types of food are intended to be long-lasting and tasty. But they often use cheap, low-quality ingredients to achieve this. 

Diets high in ultra-processed foods have been linked to:

• Type 2 diabetes

• Heart disease

• Some cancers

• Gut health issues

• Larger body sizes

Ultra-processed foods may even change the gut microbiome — the trillions of bacteria living in your intestines. 

Protein bar nutrition

Here’s a breakdown of some popular protein bars to show how much their nutrients and main ingredients can differ.

What to look for when choosing a protein bar

A higher protein content doesn’t signal a better-quality bar. Neither does a more expensive bar. Instead, you can look at nutrition facts and ingredient lists to see what kind of nutrients a bar contains. 

The best protein bars to choose are those that contain mostly simple, whole-food, minimally processed ingredients, such as:

• Nuts

• Seeds

• Dried fruit

When selecting a protein bar, check the nutrition label and aim for bars with:

• Less than 5 g of added sugar

• Less than 4 g of saturated fat 

• At least 10 g of protein

• At least 5 g of fiber 

Also, check the ingredient list for unfamiliar additives. Most ingredients should be recognizable. If it seems like you can’t make the protein bar in your kitchen, it might contain excessive artificial ingredients.

If you prefer sweeter protein bars, choose those made with dried fruit like dates or with natural sweeteners like stevia or monk fruit extract.

Natural "free sugars," like pure honey, maple syrup, and fruit juices, can be slightly better than regular sugar because they contain some beneficial nutrients. But they still count toward your added sugar intake, so you shouldn’t consume them in large amounts. 

What type of protein is best for you?

Many assume that animal proteins like dairy, whey, and eggs, are superior to plant proteins. Animal proteins have more essential amino acids (protein building blocks) and are slightly more digestible (we absorb them more easily) than protein from plant foods in their whole form. 

But studies that look at muscle strength or mass in both animal and plant protein consumers show no major differences. 

Both types of protein can support healthy muscles. Compared to animal proteins, plant proteins like peas, brown rice, and soy might be better at: 

• Supporting gut health 

• Preventing chronic diseases 

• Helping maintain mental and physical function as you age

Still, more studies are needed before researchers can determine which type of protein — or which combination — is better for overall health. 

Whichever type of protein you choose, protein bars (and shakes) shouldn’t be your main protein source. Instead, opt for whole food sources of protein whenever possible. 

When should you eat a protein bar?

If you eat a protein bar as a preworkout snack, choose one with slightly lower protein content and more carbohydrates for energy. Eat it an hour or two before exercising. 

If you want to use a protein bar to help recover after intense workouts and build muscle, eat a high-protein bar within about an hour after exercising. This may help with muscle repair and growth.

But note that eating a protein bar every day may crowd out healthier foods from your diet. It may also give you more protein and calories than you need. One small study found that eating a protein bar daily may lead to eating more calories and, over time, to weight gain.

Why trust our experts?

Written by:

Kelsey Costa, MS, RDN

Kelsey Costa, MS, RDN, entered the field less than a decade ago and quickly became a distinguished registered dietitian nutritionist. Recognized for her expertise, she has earned a reputation as a trusted authority in nutrition and wellness.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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