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Whether you’re looking to build muscle mass, improve muscle recovery after a hard-charging workout, or simply quell hunger between Zoom meetings, protein bars can be a great go-to option. But what are the best protein bars, of all dozens on the market?
Not all protein bars deliver top nutrition. Some are little more than candy bars full of questionable ingredients masquerading as health food. So how do you find the stand-outs that play by the nutritional rules and deserve a spot in your panty or gym bag?
The first step in figuring out a healthy pick is to read nutrition labels carefully. When you’re looking for the perfect protein-packed option, here’s your cheat sheet:
Aim for a bar with at least 10 grams of protein to satisfy hunger longer and build muscle. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. To determine your daily protein intake, multiply your weight in pounds by 0.36, or use this handy online protein calculator. For a 40-year-old man who weighs 190 pounds and is active, that translates into 69 grams of protein a day.
Calorie counts on bars range widely. For between-meal snacking, stick with bars that have about 250 or less. If you’re replacing a meal, going all the way up to 400 calories can make sense.
With flavors like salted caramel and fudge brownie, many protein bars straddle dessert territory. In other words, they can be sugar bombs. Our picks are made with no more than 5 grams of added sugar, with a preference for the sweet stuff coming from natural sources like dried fruits or more benign low-calorie sweeteners such as monk fruit. Be careful of high amounts of sugar alcohols like erythritol and xylitol which in some people can cause gastrointestinal distress.
Ideally, you want a bar made with healthier unsaturated fats such as nuts, seeds, and nut butters instead of less desirable sources like palm kernel oil or anything hydrogenated.
If a protein bar contains any grains, they should be whole such as oats or quinoa.
We also feel that fiber is important to help keep you feeling full and to boost gut health. Besides, most guys fail to meet their daily fiber needs: Only five percent of men hit their target, according to a recent study. Skimping on fiber is linked to a higher risk of heart disease and diabetes, two of the most common diseases in the U.S.
Most of the bar choices on our list have 3 grams of fiber or more per serving. If you’re not used to eating a lot of fiber at once, ease into bars that include high amounts of isolated fibers like chicory root or corn fiber to help side-step digestive woes like gas and bloating.
Keeping those factors in mind, here are the best protein bars for men.
Made with real dried blueberries as opposed to mystery berry flavoring, few bars on the market have a cleaner ingredient list than the Blueberry RXBAR. The brand has always done a bang-up job of making bars out of recognizable ingredients like egg whites and dates. And make note that egg whites are one of the highest quality protein sources you can find.
Calories: 210
Carbs: 24g (4 g fiber, 0 g added sugar)
Protein: 12g
Fat: 7g
Take your breakfast oatmeal to go with this plant-based protein bar that goes big on hunger-smashing dietary fiber while scaling back the sugar. The gluten-free bars also contain prebiotics and probiotics for gut health as well as a superfood blend of ingredients like mushrooms, acai powder, and turmeric to benefit your immune system.
Calories: 230
Carbs: 31g (13g fiber, 2g added sugar)
Protein: 10g
Fat: 11g
Fatty in a good way, these bars pack in plenty of pumpkin seeds which are also a good source of plant-based protein and magnesium, an essential nutrient that can help keep blood pressure numbers in the safe zone. Big on banana flavor and a tender texture certainly makes each bite reminiscent of the classic baked dessert.
Calories: 260
Carbs: 15g (3g fiber, 4g added sugar)
Protein: 12g
Fat: 19g
You don’t have to be going Paleo to enjoy the meaty protein and spicy kick of this savory grain-free, sugar-free bar. The low-calorie count makes it a waistline-friendly snack option.
Calories: 100
Carbs: 3g (2g fiber, 0g added sugar)
Protein: 11 g
Fat: 5g
Made with grass-fed whey for a healthy amount of muscle-building protein, prebiotic fiber to bolster gut health, and a brain-benefiting blend of mushroom powder, vitamins D and B12, and ashwagandha. Bonus: tastes like your mom’s brownies.
Calories: 160
Carbs: 18g (5g fiber, 0g added sugar)
Protein: 12g
Fat: 8g
Almonds, a quartet of seeds and cacao nibs unite for a bite that delivers a little satisfying crunch. Spirulina and chlorella greens add an antioxidant punch and the color of health. The suggestion to stash the bars in the fridge is a tip-off that it’s fresher than most others.
Calories: 270
Carbs: 17g (4g fiber, 5g added sugar)
Protein: 10g
Fat: 19g
Sunflower and egg white protein lend this bar laudable amounts of protein and you shouldn’t overlook the lofty levels of gut-friendly fiber. Cranberries add a pleasant sweet-tart flavor.
Calories: 180
Carbs: 21g (11g fiber, 4g added sugar)
Protein: 14g
Fat: 9g
Tasting reminiscent of everyone’s favorite schoolyard sandwich, this is a great option for when you need to press the easy button on a meal. All the sweetness hails from real fruit (dates and strawberries), oats supply the necessary whole grains, and egg whites are pure protein bliss. The soft, moist texture won’t leave you running for the nearest water jug.
Calories: 390
Carbs: 36g (7g fiber, 0g added sugar)
Protein:15 g
Fat: 23g
Many lower-calorie snack-style bars on the market come up short in protein, but not this contender. It’s plant-based and rich in fiber to make it easier for you to reach your daily needs. Each bite has a refreshing lemony zing.
Calories: 150
Carbs: 17g (7g fiber, 2g added sugar)
Protein:12 g
Fat: 5g
This unique bar is made with 100% grass-fed beef, real parmesan, and a handful of veggies. Think of it as portable pizza in a wrapper. A welcomed savory respite from a market dominated by sweetness.
Calories: 110
Carbs: 7g (1 g fiber, 0g added sugar)
Protein: 10g
Fat: 5g
Think of this as your protein bar and espresso all in one. Each bar has roughly the caffeine buzz of a strong cup of coffee, plus plenty of healthy fats from almonds. And we would be remiss if we didn’t laud it for being simply delicious.
Calories: 210
Carbs: 19g (4 g fiber, 5g added sugar)
Protein: 12g
Fat: 5g
All around a good balance of protein, carbs, and fats. Hemp seeds, almonds, and pea protein deliver a triple dose of plant-based protein, while rolled oats and cherries are much higher quality carbohydrates than the high amounts of simple sugars pumped into most protein bars.
Calories: 260
Carbs: 39g (5 g fiber, 5g added sugar)
Protein: 10g
Fat: 11g
Say “aloha” to this vegan bar that is made with USDA-certified organic ingredients including plant proteins (brown rice and pumpkin seed), dark chocolate, and cashew butter. The texture is spot on as is the refreshing mint flavor.
Calories: 220
Carbs: 26g (10 g fiber, 5 g added sugar)
Protein: 14g
Fat: 9g
It might bring to mind an episode of Fear Factor, but eating insects in your protein bar is nothing to fret about. Cricket powder is not only packed with high-quality protein but also a range of essential nutrients like calcium, iron, and vitamin B12. Plus, it’s ultra-sustainable. And each bite tastes a lot more like its moniker than an exoskeleton.
Calories: 170
Carbs: 21g (2 g fiber, 2 g added sugar)
Protein: 14g
Fat: 8g
Made with just lupini beans, dates, peanut butter, cacao nibs, and water, this bar is proof that sometimes less is more. Health-hero lupini beans are legumes related to peanuts that are rich in protein and fiber. A great option for those looking for more wholesome protein in their bar.
Calories: 190
Carbs: 21g (7 g fiber, 0 g added sugar)
Protein: 10g
Fat: 8g
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