Your snack stash just got better.
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For many, the trickiest part of starting a weight loss journey is overhauling the personal snack stash. Luckily, there’s an option that can fuel your gym gains and keep you feeling full for longer: protein bars.
But not all bars are created equal, according to Megan Hilbert, M.S., R.D.N. Here’s how to choose the best protein bars for weight loss during your next trip to the grocery store. Plus, answers to your burning questions like: Do protein bars make you fat? and Can a protein bar actually replace a meal?
Megan Hilbert, M.S., R.D.N., is a registered dietitian with Top Nutrition Coaching. She specializes in gut health nutrition, IBS, intuitive eating, and the gut-brain axis.
“Ideally, protein bars should contain 7 to 20 grams of protein,” Hilbert says. “But the amount of protein you want is going to be dependent on your goals and what other foods you choose to consume with these bars.”
According to Hilbert, bars with less protein are often made with less processed protein isolates and can be just as healthy for weight loss goals (1).
Lower protein bars are great if you’re eating them alongside other meals, because you’ll be taking in less calories and getting more nutrition from whole food sources, she says. “But for those looking to use bars to substitute a meal, higher amounts of protein are ideal.”
Not all fat is bad. In fact, incorporating healthy fats into your diet can actually be a good thing.
“I like to advise clients to look at saturated fat intake and keep it minimal (less than 2 to 3 grams per serving),” says Hilbert. “You want to look for protein bars with higher amounts of mono and polyunsaturated fats.”
Monounsaturated fats are found in foods like avocados, certain nuts like almonds, pistachios, and pecans, and olive oil. These fats help lower bad LDL cholesterol while boosting the good stuff (HDL) (2). Plus, they are heart healthy and can reduce your risk of heart attack or stroke.
On the other hand, foods like walnuts and flax and chia seeds contain polyunsaturated fat. This type of healthy fats contain essential omega-3 and omega-6 fatty acids, which your body can’t produce on its own (3). And they are crucial for brain function and reducing inflammation (4).
“Try to find protein bars with some fiber content, ideally at least 3 grams per serving,” says Hilbert. “Fiber helps satiate us and contributes to a healthy microbiome, both of which are incredibly important for weight loss.”
Not for most people. Even the most nutrient-dense protein bars don’t provide enough calories to be rightfully called a meal, says Hilbert. For this reason, it’s recommended that you pair a protein bar with other healthy snacks to bridge that gap.
“I typically recommend pairing protein bars with other whole foods like fruits, veggies, nuts, fermented dairy like yogurt or kefir, or even other protein sources like low-sodium turkey jerky if they want to add in more nutrition to ‘make it a meal,’” says Hilbert.
Instead of eating protein bars to replace meals, they shine as after workout snacks or as a quick breakfast, notes Hilbert.
“If you struggle with breakfast intake, like a lot of my clients, protein bars can be a great way to start the day over completely skipping breakfast—unless your goal is intentionally fasting,” she says.
Protein bars themselves don’t actually make you gain—or lose—weight.
It’s a valid concern, especially if you’re making diet changes to help you lose fat and build muscle. It matters how you incorporate them into your overall diet.
Protein bars can be pretty calorie dense. If you’re chomping down on them like candy bars, the excess calories can cause you to pack on a few extra pounds.
But if you’re tracking your macros and making sure you’re eating a healthy amount of calories daily, incorporating protein bars into your snack rotation can be a great way to get more muscle-supporting protein—which is a good thing for your gains.
Here are ten protein bars for weight loss that are packed with nutrients, and of course, plenty of protein—all recommended by a registered dietitian nutritionist. Plus, we tried three ourselves to weigh in on taste and texture.
This bar checks off every single one of Hilbert’s guidelines for a great protein bar for weight loss—which is why we’re calling it best overall. All RxBARs are made with just four main ingredients: dates, almonds, egg whites, and cashews. Then, each flavor has about two extra ingredients. Our pick, Chocolate Sea Salt, is flavored with exactly that: chocolate and sea salt. There’s no B.S., as the brand says, and no added sugars.For so few ingredients and no added sugar, this bar has a great taste and satiates an occasional sweet tooth. It’s also not overly dense and has a decent crunch, too.
Calories: 210
Carbs: 23g (5g fiber, 0g added sugar)
Protein: 12g
Fat: 9g
Nuts are a great source of plant protein (5)—but not for everyone.If you are part of the food allergy club, you know how difficult it is to find a snack bar that’s free from common allergens like peanuts, soy, and tree nuts. This bar is free from all three. Plus, it’s certified gluten-free, which is an added bonus for folks with Celiac disease. This plant-based bar doesn’t skimp on the protein, either. Each bar contains 12g. The MacroBar is ultra chewy and plenty sweet—but not overpowering. If you’re an oatmeal raisin cookie fan, you’ll love this one.
Calories: 270
Carbs: 35g (3g fiber, 12g added sugar)
Protein: 12g
Fat: 9g
You’re not always in the mood for your typical heavy, chocolate-y protein bar—and that’s okay. This bar has a light vanilla flavor, with a slight nutty note. It’s also the Goldilocks of texture: not too dense and not too dry. ALOHA’s protein bars also have a decent amount of protein without being too dense in calories, which makes them perfect for a pre or post workout snack.
Calories: 250
Carbs: 23g (6g fiber, 2g added sugar)
Protein: 14g
Fat: 12g
When it comes to high protein options, Rise’s Pea Protein Bar is the winner amongst Hilbert’s picks. This bar is vegan and free from artificial ingredients, preservatives, and sugar alcohols. And it only contains four ingredients: cashews, organic coconut nectar, pea protein, and organic lemon extract.
Calories: 260
Carbs: 23g (1g fiber, 11g added sugar)
Protein: 15g
Fat: 13g
You’ll be hard-pressed to find a carb-free and low-fat protein bar. Lucky for the paleo folks, there’s a less traditional, meat-based protein “bar” that made Hilbert’s list. Bonus: This bar is super low calorie.Pair this bar with a high-fiber meal to stay full, longer.
Calories: 70
Carbs: 0g
Protein: 6g
Fat: 5g
Low carb
If you’re looking for a low-carb protein bar that still packs tons of protein and satisfies your sweet tooth, this one’s for you. 88 Acres seed-based protein bar is nut and gluten free and vegan. It includes a decent amount of insoluble fiber and is low on added sugar, too.
Calories: 260
Carbs: 15g (3g fiber, 4g added sugar)
Protein: 12g
Fat: 19g
Rushing out the door every morning? It happens. This OVER EASY breakfast bar is great for hitting your protein and fiber goals on the go.These protein bars only contain nine ingredients and are free from soy and dairy. They are also certified gluten free and contain no natural or artificial flavors, no preservatives, and no sugar alcohols. And each serving contains 8g of fiber—that’s about a fourth of your daily fiber needs (6).
Calories: 230
Carbs: 26g (8g fiber, 7g added sugar)
Protein: 7g
Fat: 13g
Snack bars—especially those with a ton of protein—can get expensive. Larabar’s Peanut Butter Cookie Protein Bar is one of the most affordable options money can buy. Plus, you can find these at most grocery stores. These bars are made with just three ingredients: dates, peanuts, and sea salt. No added sugars and decent fiber is a bonus.
Calories: 230
Carbs: 23g (4g fiber, 0g added sugar)
Protein: 6g
Fat: 12g
If you’re a protein bar newbie and want to try a bunch of flavors before splurging on a box, this multipack by PROBAR could be your best bet. The variety pack contains 12 different flavors, with calories ranging from 180 to 200 per serving. Each flavor is made with whole food, non-GMO ingredients. But be aware that each bar contains two servings.
Calories: 180-200
Carbs: 22-26g (2-3g fiber, 2-9g added sugar)
Protein: 4-6g
Fat: 8-11g
KIND’s real food bars boast ingredients that you’ll actually recognize—including peanuts, almonds, and cocoa butter. They contain 10g of healthy, monounsaturated fat and 2.5g of polyunsaturated fat, which gets a thumbs up from Hilbert.This bar is also gluten-free and has a low glycemic index, which means it is unlikely to throw off your blood sugar (7).
Calories: 240
Carbs: 18g (5g fiber, 6g added sugar)
Protein: 12g
Fat: 17g
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