7 Things to Look for When Buying a Better Protein Bar

7 Things to Look for When Buying a Better Protein Bar

For most men, protein bars seem like a no-brainer: They promise the protein you need to nourish your muscles in an ultra-convenient package, while offering all sorts of delicious flavors. There are now entire grocery store aisles filled with countless options.

With so many of these damn things on the market, it can seem like a Sisyphean task to find a bar that tastes good but doesn't disguise itself as a candy bar full of questionable ingredients and too little protein does a lot of good. We all shouldn’t be so quick to associate the word “protein” with healthy. And it's important to look beyond the front-of-label promises and tantalizing flavors. Let the nutritional information and ingredient list do the talking.

To help you find the perfect high-protein option between meals or after a workout, follow these guidelines when purchasing a bar and consider purchasing one of these standout products that adhere to the nutritional rules.

1. Go bigger on protein

For a bar that will tame hunger for longer and help you build your biceps, look for a bar that provides at least 10 grams of protein (that's more than an egg!). This can come from animal proteins like whey or egg whites or from plants like pea protein and nuts.

2. Keep an eye on calories

You may have noticed that the calorie counts on bars vary widely. For snacks, stick to bars that are around 250 calories or less. If you're replacing a meal or eating a bar after a particularly strenuous workout, it may make more sense to consume up to 400 calories.

3. Scan the sugars

With flavors like fudge brownie and salted caramel, many bars straddle dessert territory. In other words, they can be sugar bombs that can be bad news for your ticker. This 2023 study in the journal BMC Medicine found that it's not the total amount of carbohydrates in your diet that matters for heart health, but the type you eat — total added sugar intake was a strong predictor of heart disease. Ideally, you should choose a bar with no more than 8 grams of added sugar and prefer sweet things from natural sources such as dried fruits or more harmless low-calorie sweeteners such as monk fruit, stevia or erythritol. Fortunately, nutrition labels are now required to state how much added sugar is in a bar.

4. Identify the fats

For a bar that's easier on your heart, you want one with healthier unsaturated fats that come from ingredients like nuts, seeds, and nut butters, rather than a product full of less desirable sources like palm kernel oil or anything hydrogenated.

5. Know your grains

If a protein bar contains grains, they should be whole, such as oats or quinoa. This gives you a bar with more essential micronutrients and fiber.

6. Fight for Fiber

Fiber is important for keeping you feeling full and promoting gut health, but not enough men eat enough. It's not essential that a protein bar also be high in fiber if your diet is already rich in high-fiber foods like vegetables and legumes, but it may help to find one that contains 3 grams or more per serving. With the caveat, if you're not used to eating a lot of fiber at once, reach for bars that contain large amounts of isolated fiber like chicory root or corn fiber to avoid potential digestive issues like bloating and bloating.

7. Less is more

It's also a good idea to look for a shorter ingredient list to ensure your bar is a little less processed. A laundry list of mysterious ingredients should be a red flag.