Posted on June 05, 2024 by Kate Halsall
Protein bars can be a healthy addition to your diet, but their nutritional value can vary widely based on their ingredients and your personal health goals. Here are some factors to consider when determining if protein bars are good for you:
Convenient Source of Protein
- Protein bars provide a quick and easy way to increase your protein intake, which is essential for muscle repair and growth, especially after workouts.
- They offer a pre-portioned snack option, which can help with managing calorie intake if you’re trying to lose weight or control portion sizes.
- Many protein bars contain additional nutrients like fiber, vitamins, and minerals, which can be beneficial if you’re on the go and might miss out on a balanced meal.
- High-protein snacks can help keep you full longer, reducing the likelihood of overeating at subsequent meals.
Double Check the Ingredients
- Some protein bars contain high amounts of added sugars, which can contribute to weight gain and other health issues if consumed in excess.
- Many protein bars are made with processed ingredients and additives, which might not be as beneficial as whole foods.
- Some bars are high in calories, which could be counterproductive if you’re trying to manage your weight.
- Some bars use artificial sweeteners, which can cause digestive issues for some people and may have other health concerns.
Choose the Right Bar
- Look for bars with minimal ingredients and avoid those with a lot of added sugars or artificial ingredients.
- Aim for bars that have at least 10 grams of protein per serving and look for bars with high-quality protein sources like whey, casein, or plant-based proteins.
- Choose bars that include fiber and healthy fats for added nutritional benefits and satiety.
- Ensure the calorie content fits into your daily caloric needs and health goals.
We looked at some examples. Here are the nutritional values per 100g (bars tend to range between 35g – 64g):
| Granade (35g) | Barbell (55g) | PHD (64g) | Fulfil (55g) | Mars (57g) |
| kcal 376 | kcal 362 | kcal 376 | kcal 357 | kcal 344 |
| Fat 16g | Fat 15g | Fat 16g | Fat 15g | Fat 14g |
| Protein 33g | Protein 36g | Protein 31g | Protein 37g | Protein 32g |
| Salt 0.48g | Salt 0.21g | Salt 0.52g | Salt 0.62g | Salt 0.69 |
To help you make sense of these numbers:
- As a guide: an average man needs 2,500kcal a day and an average woman needs 2,000kcal a day (we are of course not ALL average!)
- Per 100g of food – low-fat is 3g or less and high fat is 17.5g or more (numbers from Heart UK)
- Protein guidelines are that we need per kilogram (kg) of our bodyweight, for adults this is 0.75g per kg of bodyweight. Current recommendations are 56g/day for men and 45g/day for women (based on bodyweights of 75kg for men and 60kg for women). (numbers from Nutrition.org.uk)
- Per 100g of food – low salt is 0.3g salt or less and high is more than 1.5g (numbers from BHF)
Protein bars can be a convenient and nutritious option, especially when you’re in need of a quick snack or post-workout refuel. However, it’s important to choose bars wisely and not rely on them as a primary source of nutrition. Opt for bars with wholesome ingredients and balanced nutrition profiles to make the most out of this convenient snack option.