What to Look For in a Protein Bar?

Standing in front of the protein bar aisle can feel intimidating because the marketing often hides what’s really inside. Some bars can be a great option that keeps you full and energized, while others are closer to candy bars.

That’s why it helps to have a simple checklist you can run through before tossing a bar into your cart. At Berry Street, we guide clients through five key things to check on the label so you know that you’re choosing a bar that actually works for your goals. Here’s what you should look for: 

1. Protein Content

Look for at least 10 grams of protein per bar, ideally from high-quality sources like whey, pea, soy, or nut butters.

2. Sugar and Sugar Alcohols

Many bars contain more than 10 grams of added sugar, which is the equivalent of a small candy bar. Others swing in the opposite direction, loading up on sugar alcohols like erythritol or sorbitol, which can cause bloating and digestive discomfort.

Aim for ≤6 grams added sugar per bar and be cautious of artificial sweeteners if they cause you digestive issues.

3. Ingredient List

The shorter the list, the better! Look for whole-food ingredients like oats, nuts, seeds, or dried fruit. Avoid bars with lengthy ingredient lists that lead with syrups, palm oil, or long strings of additives, or items that you just can’t pronounce.

“While a simple ingredient list is great, don’t be afraid of an ingredient that you don’t know. Protein bars are often fortified with vitamins, and we may not be familiar with their chemical names,” notes Bridget Isaacs, MS, RD.

4. Fiber Content

Fiber is one of the unsung heroes in a protein bar. It’s what helps you stay full and keeps your blood sugar on a steadier track. Without enough fiber, even a high-protein bar can leave you feeling hungry again not long after eating. 

Aim for at least 3–5 grams of fiber per bar, ideally coming from natural sources like oats, flax, or chicory root rather than added fillers. Research consistently shows that fiber can lower post-meal blood sugar spikes, improve digestion, and lead to a healthier gut microbiome.

5. Additives and Preservatives

Many protein bars are packed with artificial flavors, preservatives, and colorings that don’t provide any nutritional benefit, and in some cases, may lead to inflammation or digestive troubles. While these additives are generally considered safe in small amounts, they don’t always help you feel fuller, stronger, or more energized.

Choosing bars with simpler, whole-food ingredients not only leads to better health, but they usually taste better, too! 

The Bigger Issue: Protein Bars and Blood Sugar

One of the most common things that we hear from clients is, “I grab a protein bar for energy, but I crash an hour later.” That crash usually comes down to how the bar is made. Many protein bars are designed more for taste than for metabolic health. When they’re loaded with sugar, they cause a quick blood sugar spike followed by a sharp drop, leaving you hungrier and more tired than you were before. Even bars that keep the sugar low can backfire if they don’t have enough protein and fiber to slow down digestion.

A balanced bar should provide steady energy by combining protein for satiety and muscle support, fiber to help regulate blood sugar, and healthy fats for a slow, sustained release of energy. Without this balance, your “quick fix” snack can easily turn into another reason you’re battling cravings and fatigue later in the day.

When Protein Bars Make Sense?

Protein bars can be a part of a balanced meal plan. In fact, they can be incredibly useful if chosen wisely. We often recommend them for:

• Post-workout recovery (paired with fruit for glycogen replenishment)

• Travel or busy schedules when whole-food meals aren’t an option

• Bridging long gaps between meals to prevent cravings

The trick is understanding that protein bars are supplements, not staples.

Dietitian-Approved Alternatives

If you’re over the endless snack aisle (and the sugar-filled “protein” bars that come along with it), here are some Berry Street dietitian-approved swaps that will give you real nutrition and steady energy:

• DIY protein bites made with rolled oats, nut butter, protein powder, and chia seeds. These are easy to prep ahead and keep in the fridge for a quick, satisfying grab-and-go option.

• Greek yogurt topped with berries and flaxseed, which provides protein, probiotics, antioxidants, and fiber in one simple bowl, making it perfect for breakfast or an afternoon snack.

• Apple slices with almond butter, a classic combo that pairs natural sweetness with healthy fats and protein to keep your blood sugar stable and your cravings at bay.

• Roasted chickpeas, which deliver plant-based protein, fiber, and crunch all in one handful, making them a great alternative to chips.

These snacks give you whole-food nutrients and microbiome support without the hidden sugars or artificial fillers you often find in packaged bars. They’re simple, nourishing, and can easily fit into your everyday routine.

Get Expert Guidance Created Just for You

Not all protein bars are created equal, and the “right” one depends on your body, your goals, and how your digestion responds. That’s where working with a dietitian makes all the difference.

At Berry Street, we help clients cut through the marketing noise and focus on what really matters. Together, we can:

• Decode tricky nutrition labels so you know exactly what you’re getting

• Balance snacks to support steady blood sugar and energy

• Find bars that can support specific needs like PCOS, diabetes, or gut health

• Create quick, whole-food alternatives that keep you satisfied without any of the hidden sugar or fillers

Don’t settle for confusion in the snack aisle. Book your session with a Berry Street dietitian today and get personalized recommendations that make eating simpler, smarter, and a whole lot more enjoyable.

Remember

Frequently Asked Questions

Is it good to eat a protein bar daily?

It can be fine to enjoy a protein bar every day if it fits your needs. A bar with balanced protein, fiber, and healthy fats can be a convenient snack, especially on busy days. That said, bars shouldn’t fully replace whole foods like fruits, vegetables, and lean proteins. Think of them as a backup or bridge between meals, not your main source of nutrition.

Are any protein bars actually healthy?

The key is looking past the marketing and checking the label. Bars made with simple ingredients, low added sugar, and at least 10–15 grams of protein can provide steady energy and support muscle recovery. Bars with lots of fillers, syrups, or artificial sweeteners can cause GI upset.

Are protein bars ok to eat as a snack?

Absolutely! Protein bars can make a convenient snack, especially if you’re on the go. The best ones combine protein with fiber and healthy fats to keep you full longer. If you choose wisely, a bar can help steady blood sugar and prevent those mid-afternoon crashes.

Do protein bars cause bloating?

Some people do experience bloating from protein bars. This is often due to sugar alcohols, artificial sweeteners, or high amounts of added fiber (like chicory root). If you’re sensitive, look for bars with more natural ingredients and moderate fiber content, and see how your body responds.

Can protein bars help with weight loss?

Protein bars can be a helpful tool for weight management because protein supports satiety and reduces cravings. They’re not a magic solution, but when used as part of a balanced diet, they can make it easier to stick with healthy habits. Pairing a bar with water, fruits, or veggies can also make it more satisfying and nutrient-dense.