From a Registered Dietitian and Weight Loss Coach

Not all protein bars are created equal. Sometimes they’re marketed as the best protein bars to lose weight, when they’re actually candy bars in disguise.

Some protein bars don’t actually have that much protein in them at all, so you really need to look beyond the marketing and labels and investigate further!

One of the biggest pitfalls I ran into personally with protein bars were all the additives in them! The ingredients list can be a mile long, and many bars made me feel gassy and bloated.

Key Takeaways:

Why you should focus on protein intake for weight loss.
The problem with some protein bars.
The best times to eat protein bars.
Recommendations for the best protein bars, and which brands to avoid.

You can also checkout my youtube video about protein bars vs protein powders

Why Protein Helps with Weight Loss

Protein helps control hunger because it keeps you feeling full longer. It takes longer to digest than carbs, so you’re less likely to overeat. It also reduces cravings and keeps blood sugar levels more stable.

Plus, protein is a key building block for hormones, helps with immunity (being sick will not help your weight loss journey!), and also supports skin health, which can help tighten loose skin after you lose weight.

One key aspect people miss though is that specifically during weight loss, eating protein helps you maintain lean muscle mass, while losing fat. If you aren’t eating enough protein, then you will lose muscle which ultimately lowers your metabolic rate and is a big reason people regain weight after losing it.

How much protein do you need? Check out my free protein needs calculator to find out!

How to Tell if a Bar is High in Protein

You have to be careful about what you’re buying. Protein bar brands market themselves as healthy, low-calorie, or high-protein, but if you read the ingredient label, you might find that they actually don’t have as much protein as you’d think! Dig into what’s actually in the food you’re eating beyond the marketing.

In general, I look for a protein bar that has about 20g of protein and about 200 calories. This is fairly standard, and there are many bars that have roughly these numbers, but there are also bars like Kind Breakfast Protein bars with only 8g of protein and 210 calories. This means the bar only has 15% of it’s calories from protein (since protein has 4 calories per gram), which isn’t very much.

Here’s a handy graphic to help you be a discerning shopper when it comes to your protein bars!

The Other Problem With Some Protein Bars

Most protein bar brands contain a high amount of fiber, which can cause people to feel gassy, bloated, or constipated. Fiber is beneficial in small quantities spread throughout the day, but these bars often contain fibers you wouldn’t normally eat (like corn husk).

High fiber foods also normally contain water, which helps with digestion, but protein bars are very dry. To combat this, I recommend having a glass of water (or other liquid) along with your protein bar.

Plus, many bars are filled with artificial sweeteners like sucralose that can also make people feel bloated. Together, the fiber and fake sweetener can really wreak havoc on your GI tract!

If you don’t have any problems with this, that’s great! Continue doing what you’re doing. But if, like me, you feel like it sits like a rock in your stomach after eating one, know you’re not alone.

The final problem with protein bars is that they aren’t super filling compared to other snacks for the number of calories. If you wanted the protein without all the extra additives and calories, you could have a protein shake instead which often has 20g of protein (the same as a bar) in under 100 calories, and then have something else like some cheese or a fun sized snickers with the 100 calories you saved from the bar! Just an idea :)

When to Eat Protein Bars

I do think there are certain scenarios where protein bars are a great option for busy people on the go! It depends on your health and fitness goals, and the activity you’re doing.

Protein bars are a great snack if you’re on the go instead of fast food. I will have one in my bag as a backup option when I’m running errands, and it’s nice to keep it at your desk at work if you need to stay late. They’re also great when space is a premium - think on a hike or on an airplane. They’re portable and a healthier snack option.

They’re great as a Plan B in your day for when something goes wrong. It’s nice to have that safety net available when you need it! They’re shelf stable, and a way better alternative to other convenience foods.

The Best Protein Bars for Weight Loss

Here’s what you’re here for - which specific protein bars do I think are great for weight loss and your fitness goals?

When shopping for protein bars, look for:

Protein greater than 10g per 100 calories of bar (so 20g for a 200 calorie bar is good.)
Under 5g fiber
No sucralose, erythritol, or sorbitol if possible. This one is very tricky to find though!

These are some examples, but there are plenty of other protein bars out there that are great options!

Note that I won’t be ranking these based on specific flavors and textures, because everyone has different preferences! Maybe I’ll do a ranking in the future for my personal tastes, but that day is not today. Let me know if that’s something you’d like to see!

*Specific numbers below may vary by flavor.

Protein Bars with no Artificial Sweeteners:

Highest Protein Bars without Excessive Fiber

Vegan Protein Bars

Note: Vegan products are going to be lower in protein than non vegan products, because vegan protein naturally has more carbohydrates than animal based proteins.

The Worst Protein Bars for Weight Loss

I wouldn’t recommend eating these protein bars for weight loss specifically. They have too many calories for the amount of protein. This doesn’t mean they are bad, persay, they are just not protein bars and I don’t want you to get tricked into thinking they are!

*Specific numbers below vary by flavor.

Clif Bars: 260 calories, 9 grams of protein
Luna Bars: 190 calories, 8 grams of protein
Nature Valley Protein Bars: 190 calories, 10 grams of protein
RXBAR: 210 calories, 12 grams of protein
Kind Bars: 170 calories, 6 grams of protein
Larabar: 230 calories, 11 grams of protein
Aloha Bars: 230 calories, 14 grams of protein
ZonePerfect Bars: 210 calories, 14 grams of protein
Think! Protein Bars: 230 calories, 10 grams of protein
Perfect Bar: 340 calories, 17 grams of protein
Gatorade Protein Bars: 360 calories, 20 grams of protein

Marketing can make you think a bar has a lot of protein when it really doesn't.

Protein Bar Alternatives

If reading through this makes you want to ditch protein bars, you have other options! These are some other high-protein snacks that can fuel you throughout the day.

Protein shake
Hard-boiled eggs
Turkey jerky
Cottage cheese and berries
Peanut butter powder and apple slices

Prep these snacks ahead of time so they’re easy to grab and go!

Choosing the Best Protein Bars to Lose Weight

Be intentional about the protein bars you eat while trying to lose weight. Sometimes, the ingredients cause the opposite effect, and it’s better to eat other protein sources.

I hope this blog taught you what to look for in protein bars and how to choose the best ones for your weight loss goals. If you want me to review another protein bar brand, send me a DM and let me know!

Honestly, I would prefer if you drank a protein shake and ate a Snickers bar than eat a protein bar. It’s more protein and calories, but at least you got a Snickers bar!

I will admit that there are times when a protein bar can be a great snack. You just have to be careful about which brands you choose.

FAQs About The Best Protein Bars to Lose Weight

Can protein bars replace meals?

I would never eat a protein bar as a replacement for breakfast. A lot of people do this thinking they’re eating healthier, but it’s not filling enough to be a meal. I recommend the best protein bars to lose weight as a smart option between meals or after workouts.

Are plant-based protein bars effective for weight loss?

Yep! There are fewer options out there, however, so you might need to be a bit more flexible on the specific guidelines I’ve listed here.

Are all protein bars healthy?

No, many protein bar brands are filled with added sugars and artificial ingredients. Always check the nutrition label before purchasing.

The Best Protein Bars to Lose Weight (and the worst!)