9 Best Protein Bars for Every Diet

There’s no question that protein is an essential part of a healthy diet: Research suggests that protein keeps you feeling full, helps muscle recovery after a workout, can contribute to weight loss, and may even lower blood pressure. A recent study published in Circulation, the journal of the American Heart Association, found that replacing the calories in refined carbs with a daily 40-gram (g) supplement of milk or soy protein lowered blood pressure modestly. All these benefits help explain why protein bars have become a diet staple in the United States.

Protein bars are a type of nutritional supplement that comes in a variety of brands and flavors — chocolate, dark chocolate, almond, vanilla, peanut butter and chocolate, oatmeal, and more. Many protein bars have a good balance of carbohydrates, protein, and fat, making them a nice choice for a snack or postworkout recovery boost. Some protein bars are higher in sugar while others use sugar alcohols.

The only problem, says Jessica Janc, a certified sports nutritionist with the National Association of Sports Nutrition, is that not all protein bars are created equal — many protein bar brands are so loaded with sugar, they’re more like delicious candy bars than dietary supplements. The key, Janc says, is selecting a protein bar with the right building blocks — protein should be at least half the amount of the bar’s carbohydrates. “For instance, if the bar has 24 grams of carbohydrates, I would want it to have at least 12 grams of protein,” Janc explains. “I like the sugars to be below 7 grams and the fat to be below 12 grams.”

Similarly, Ericka Stachura, RD, of Boston, recommends dieters watch the sugar, protein, and fiber in protein bars. “For a snack, look for protein bars with 200 calories or less,” she says. “For an on-the-go meal replacement, look for bars that have 200 calories or more. Serious athletes who want a postworkout recovery protein bar should look for bars with about 20 grams of protein. It’s also a good idea to look for a short ingredients list to ensure your bar is minimally processed.”

But what if you indulge in several pure protein bars each day, could you be getting too much protein? According to the Mayo Clinic, most Americans get twice as much protein as they need. Even without protein bars and other dietary supplements, athletes are getting more protein than is needed. This happens because calorie requirements are higher for athletes, who burn lots of calories, and eating more food increases the intake of protein. In addition, it’s not uncommon for athletes to intentionally seek out higher levels of protein because they think it will help them build more muscle.

For the average person, the least amount of protein you need each day in order to stay healthy is 0.8 g per kilogram (kg) (or 0.36 g per pound). With a typical diet, that amount is easy to get without even thinking about it. People who exercise regularly need a little more, at about 1.1 to 1.5 g of protein per kg of body weight while those who lift weights or are training for a marathon or cycling event need 1.2 to 1.7 g per kg. Excessive protein intake is considered about 2.5 g per kg of body weight daily.

For women ages 40 to 50, protein needs increase to about 1 to 1.2 g per kg of body weight. This is because women at midlife begin to lose muscle mass (sarcopenia) with aging. Experts believe added protein may help prevent this health condition. For those who already have sarcopenia, 1.2 to 1.5 g per kg per day may be needed.

Read on to find out about the best protein bars for every diet.

Calories: 200

Protein: 20 g

Total carbs: 22 g

Total fat: 9 g (0.5 saturated)

Sugar: 2 g

If you want a protein bar that’s great for athletes, Janc suggests Quest bars for their low-sugar and low-fat levels and focus on whole, natural ingredients. “Quest bars are all natural, low in sugar, and have 20 grams of protein,” Janc explains. “Plus, they taste good!”

Calories: 190

Protein: 20 g

Total carbs: 17 g

Total fat: 6 g (3 saturated)

Sugar: 2 g

When it comes to overall nutrition, Janc likes Pure Protein bars because of their high protein-to-carbohydrate ratio. And, she says, these bars don’t have that chalky protein-supplement taste.

Calories: 205

Protein: 14 g

Total carbs: 10 g

Total fat: 12 g (4 saturated)

Sugar: 5 g

If you’re in the mood for a crunchy, sweet snack that’s different in texture from traditional protein bars, Power Crunch bars will leave you satisfied and provide a solid dose of nutrition, Janc says. “It tastes like a cookie, and it has 14 grams of protein, 10 grams of carbs, and only 5 grams of sugar,” she adds.

Calories: 150

Protein: 15 g

Total carbs: 34 g

Total fat: 9 g (6 saturated)

Sugar: 5 g

Opt for the smaller-sized Detour bar for a low-calorie snack option that still packs 15 g of protein. “Detour bars taste great and have only 150 calories and 5 grams of sugar plus 15 grams of protein and 34 grams of carbohydrates,” Janc says.

Calories: 310

Protein: 30 g

Total carbs: 33 g

Total fat: 10 g (6 saturated)

Sugar: 3 g

To be used as a meal replacement, this protein bar packs a big-time protein punch with very little added sugar or carbohydrates. For a healthy snack, Janc suggests opting for the smaller-sized Met-Rx bar. “The Met-Rx small bar has 200 calories, 19 grams of protein to 24 grams of carbohydrates, and only 5 grams of sugar,” she says.

Calories: 230

Protein: 20 g

Total carbs: 23 g

Total fat: 8 g (3.5 saturated)

Sugar: 0 g

If you’re gluten-free or keep kosher, Think Thin bars will meet your requirements, plus they are sugar-free and have only 23 g of carbs to 20 g of protein. “Although they have zero sugar, they do contain sugar alcohols, which come from carbs in fruits and vegetables and can upset your stomach [if you have too much],” Janc cautions. “But the bars taste great!”

Calories: 180

Protein: 5 g

Total carbs: 20 g

Total fat: 11 g (1.5 saturated)

Sugar: 11 g

If you're looking for a heart-healthy snack but aren't as concerned about protein, Stachura recommends KIND's Fruit & Nut Delight bars. These bars are bursting with healthy, monounsaturated fats and all-natural ingredients. "KIND bars are a great all-natural snack option," she says.

Calories: 230

Protein: 6 g

Total carbs: 23 g

Total fat: 13 g (1.5 saturated)

Sugar: 18 g

If simple, all-natural ingredients are what you’re looking for, Stachura says, it’s going to be tough to beat the Larabar Cashew Cookie bar. “This bar has just two ingredients — cashews and dates — and provides 230 calories, 6 grams of protein, and 3 grams of fiber,” she says. Because dates are naturally packed with sugar, the total sugar in this bar is fairly high.

Calories: 190

Protein: 10 g

Total carbs: 14 g

Total fat: 12 g (3.5 saturated)

Sugar: 6 g

New from General Mills, Nature Valley Chewy Protein bars are high in protein and low in sugar, and you don’t have to go to a fancy health-food store to find them. With delicious flavors such as peanut butter, dark chocolate and peanut, almond, and dark chocolate, these bars are a win-win.