Protein bars: they’re no longer just for gym bros. But with zillions of options lining the walls of Whole Foods (and some with a pretty sketchy ingredient list), how do you know you’re picking out one that’s actually good for you?
“With any packaged foods, the two things I look at are ingredient list and nutritional panel,” says Jessica Perez, R.D. “For example, sugar and high-fructose corn syrup or any other sugar derivative shouldn’t show up as the primary ingredient on the list.” Whether you choose dairy-based protein sources—like whey or casein—or plant-based sources—like soy, nuts, and seeds—is entirely up to you.
One thing: Perez says most people don’t need to eat protein bars daily because they are so calorie-dense (and most people get enough protein anyway). They’re best for an occasional snack or, if the calories are high enough (like around 300), as a meal replacement—especially if you’re doing lots of intensive workouts.
So next time you’re running out the door and looking for something quick to eat, check out the best protein bars that fit Perez’s criteria (and have rave Amazon reviews):
ONE
ONE
amazon.com
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This power bar packs 20 grams of protein but only a single gram of sugar thanks to stevia. You also get a substantial dose of the bone-building minerals phosphorus and calcium. “Obsessed with these!” a reviewer wrote on Amazon.
Per bar: 210 calories, 8 g fat (4 g saturated), 24 g carbs, 1 g sugar, 140 mg sodium, 9 g fiber, 20 g protein.
TruWomen
TruWomen
truwomen.com
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Not only is this bar 100-percent plant-based, but it comes in a slew of unique flavors, including zesty lemon. No dairy, no soy, no gluten, no problem. “I hate protein bars, but these are ACTUALLY really good,” a reviewer shared on Amazon. “I even have to hide a stash from my husband!”
Per bar: 200 calories, 9 g fat (3 g saturated), 24 g carbs, 9 g sugar, 10 mg sodium, 2 g fiber, 12 g protein.
RX Bar
RXBAR
amazon.com
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In this case, it’s totally fine to judge a bar by its cover: Its main ingredients—egg whites, almonds, cashews and dates—are listed front and center. And don’t freak out about the sugar: It’s naturally occurring sugar from dates, which will help give you energy throughout the day. “I’ve tried many, many, many protein bars, and this is the only one that I’ve come across that has CLEAN ingredients,” wrote a reviewer.
Per serving: 210 calories, 9 g fat (2 g saturated), 24 g carbs, 13 g sugar, 240 mg sodium, 5 g fiber, 12 g protein.
KIND
KIND
amazon.com
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KIND bars are the OG healthy, filling nut bar, but the brand’s protein-packed line is on another level. Healthy fats and protein from peanuts will keep you full for hours, while a dash of honey sweetens the deal. “This is, hands down, the BEST protein bar I’ve ever had!!!!” raved one reviewer.
Per serving: 250 calories, 18 g fat (4 g saturated), 17 g carbs, 8 g sugar, 140 mg sodium, 5 g fiber, 12 g protein.
Quest Nutrition
Quest Nutrition
amazon.com
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If you need a bar that means business, go for Quest. Sweetened with erythritol and trace amounts of stevia, this breakfast-themed bar is the perfect way to start the day (or end a grueling workout!), all while offering a ton of protein and fiber.
Per bar: 190 calories, 6 g fat (2.5 g saturated), 24 g carbs, 1 g sugar, 290 mg sodium, 16 g fiber, 20 g protein.
Epic Provisions
Epic Provisions
amazon.com
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The closest thing you’ll get to mainlining Reese’s cups, without the sugar crash. Made with six easy-to-pronounce ingredients, like cage-free egg whites, unsweetened chocolate, and almonds, you’ll feel good about giving in to your cravings. The sugar is a bit on the high side, though, so don’t go overboard with these.
Per bar: 210 calories, 7 g fat (1.5 g saturated), 25 g carbs, 19 g sugar, 180 mg sodium, 4 g fiber, 12 g protein.
Go Raw
Go Raw
amazon.com
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Made with cinnamon, spice, and everything nice, this bar gets its plant-based protein from watermelon seeds (to avoid soy and whey) and only has six ingredients. How about that? “I am on a full Paleo diet, and this is a quick and yummy snack when I can’t get to a meal,” wrote one reviewer.
Per bar: 230 calories, 14 g fat (3 g saturated), 24 g carbs, 19 g sugar, 70 mg sodium, 3 g fiber, 12 g protein.
Munk Pack
Munk Pack
amazon.com
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If regular protein bars weird you out, turn to one of these protein cookies instead. “I braced myself a little before biting into because, let me be honest, anything protein-based usually has an odd/strong taste to it,” wrote one reviewer. “To my surprise, this was NOT the case at all. In fact, all three flavors are quite enjoyable.” Just be warned: One serving is half of a cookie.
Per 1/2 cookie serving: 180 calories, 10 g fat (3 g saturated), 16 g carbs, 9 g sugar, 95 mg sodium, 3 g fiber, 9 g protein.
GoMacro
GoMacro
amazon.com
$2.99
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Think of it as a meal in a wrapper. From an all-organic vegan ingredient list to its ever-so-sweet taste, this bar is the perfect TLC after some serious resistance training. “It’s hard to keep them stocked in the house!” wrote one reviewer.
Per serving: 270 calories, 10 g fat (1.5 g saturated), 36 g carbs, 11 g sugar, 35 mg sodium, 2 g fiber, 10 g protein.
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