When to eat it: You need something to hold you over until dinner.
Why they’re great: These bars are created by dietitians, meaning they’re full of whole ingredients, like almond butter, dark chocolate, and fruits. Plus, they are high in protein and fiber, which will help you stay full between meals. They’re also great for snackers because they come in satisfying flavors like dark chocolate mint and chocolate mocha, says Davis.
| Our Favorite Flavor | Dark chocolate mint |
| Nutrition Info | 210 cal, 10 g pro, 22 g carb, 10 g fiber, 7 g sugars (0 g added sugars), 11 g fat (2.5 g sat fat), 100 mg sodium |
When to try it: You’re traveling and want to avoid junk food.
Why they’re great: Choosing healthy snacks is tough when you’re on the go, but no matter where you end up, you’ll probably find a KIND Bar as an option. They have a great texture since they’re mostly made with nuts and seeds, lots of unique sweet and savory flavors, around 12 grams of protein, and typically less than 10 grams of sugar—perfect for a pick-me-up.
| Our Favorite Flavor | Double dark chocolate nut |
| Nutrition Info | 250 cal, 12 g pro, 17 g carb, 5 g fiber, 8 g sugars (6 g added sugars), 17 g fat (4 g sat fat), 125 mg sodium |
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When to eat it: You’re craving dessert.
Why they’re great: It can be challenging to find a protein bar that satisfies your sweet tooth (and hunger) without a crazy amount of added sugar and chalky aftertaste. That’s why Quest Bars are a great pick: They come in some childhood favorite flavors like birthday cake, chocolate chip cookie dough, and cookies & cream, maxing out at just one to two grams of the sweet stuff.
| Our Favorite Flavor | Chocolate chip cookie dough |
| Nutrition Info | 200 cal, 21 g pro, 21 g carb, 14 g fiber, 1 g sugars (0 g added sugars), 9 g fat (3 g sat fat), 200 mg sodium |
When to eat it: You’re going on a long hike or bike ride.
Why they’re great: While this bar is much higher in sugar, those extra carbs are important for a quick energy boost if you’re doing long-distance exercise, says Mangieri. And unlike many other bars, they won’t become a melted mess two miles into your sweaty trek (unless you grab the chocolate chip flavor.) Opt for a different bar that is lower in sugar and calories if you’re looking for a lazy snack.
| Our Favorite Flavor | Peanut butter banana with dark chocolate |
| Nutrition Info | 260 cal, 10 g pro, 41 g carb, 4 g fiber, 21 g sugars (19 g added sugars), 7 g fat ( 2 g sat fat), 260 mg sodium |
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When to eat it: You’re following a specific diet.
Why they’re great: Aloha’s bars rely on whole foods like brown rice and pumpkin seeds to infuse flavor and protein. The ingredient list is vegan, gluten-free, and Paleo-friendly, so it’s likely to be safe for several nutritional restrictions. With 14 grams of protein and only four to five grams of sugar, these bars are a good choice for basically any diet out there, whether you’re going low-carb or high-protein.
| Our Favorite Flavor | Peanut Butter Chocolate Chip |
| Nutrition Info | 240 cal, 14 g pro, 24 g carb, 10 g fiber, 5 g sugars (3 g added sugars), 12 g fat ( 3 g sat fat), 90 mg sodium |
When to eat it: You’re looking for simple ingredients.
Why they’re great: RXBARs’ claim to fame is their “No B.S.” ingredients list. It fits on the front of the bar’s packaging because it’s that short. While they tend to be a bit higher in the sugar department, the sweet stuff only comes from whole foods, like dates and dark chocolate. As for protein? A typical bar will offer more than 10 g in the form of egg whites and nuts.
| Our Favorite Flavor | Chocolate sea salt |
| Nutrition Info | 200 cal, 12 g pro, 23 g carb, 5 g fiber, 14 g sugars (0 g added sugars), 8 g fat (2 g sat fat), 190 mg sodium |
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When to eat it: You’re starving after strength training.
Why they’re great: ONE protein bars have a whopping 20 grams of protein and just one gram of sugar per serving. And with flavors like maple glazed doughnut and birthday cake, who could resist biting into one of these tasty snacks? These bars are sweetened with Stevia, so they won’t skyrocket your blood sugar levels, but they’re packed with the mouthwatering sweet flavor you crave. With a hefty dose of the muscle-building macronutrient, it’s best to eat after a tough workout—what a reward!
| Our Favorite Flavor | Maple glazed doughnut |
| Nutrition Info | 230 cal, 20 g pro, 23 g carb, 3 g fiber, 1 g sugars (0 g added sugars), 8 g fat (6 g sat fat), 150 mg sodium |
When to eat it: You need an energy boost.
Why they’re great: Packed with soy protein isolate and whey protein, this bar is great when you need sustained energy fast. It’s also an ideal option post-workout because it contains quality protein to boost muscle recovery. Just be sure to pair with a fiber-packed food(like a pear or apple) to balance the bar. There’s something for everyone—from chocolate mint to lemon delight to maple
| Our Favorite Flavor | White chocolate |
| Nutrition Info | 230 cal, 20 g pro, 24 g carb, 0 g fiber, 0 g sugars (0 g added sugars), 8 g fat (3.5 g sat fat), 200 mg sodium |
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When to eat it: You can’t commit to stocking just one flavor.
Why they’re great: Pick from six flavors that range from banana nut to toasted coconut and mix up your routine day to day. These gluten-free bars are marketed as a surprisingly filling alternative to breakfast, relying mostly on oats to keep you fueled as you start your day—which, beyond delivering on protein (each type varies, but overall these bars have between eight and 11 grams of it), also means you get an antioxidant boost.
| Our Favorite Flavor | Banana nut |
| Nutrition Info | 230 cal, 9 g pro, 25 g carb, 7 g fiber, 9 g sugars (6 g added sugars), 12 g fat (1 g sat fat), 90 mg sodium |
When to eat it: You’re on a deadline or studying and need some extra fuel.
Why they’re great: These chocolate-flavored bars are the perfect way to crush your candy cravings and pack in some great protein and fiber at the same time. They also contain six nutrients specifically included as brain boosters, like Omega-3 and vitamin E, to get you through busy workdays.
| Our Favorite Flavor | Chocolate sea salt |
| Nutrition Info | 180 cal, 12 g pro, 11 g carb, 8 g fiber, 1 g sugars (0 g added sugars), 14 g fat (3 g sat fat), 140 mg sodium |
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How to choose the best protein bars
- Choose wholesome ingredients: Flip to the ingredient list and look for whole ingredients at the top, like nuts and fruits, instead of added sugars, says Davis.
- Check the sugar: The lower the better, but Davis recommends staying below 12 grams of sugar per bar. Plus, be sure to pay extra attention to the type of sugar if you tend to have stomach issues, says Heather Mangieri, R.D.N., C.S.S.D. Many brands opt to use sugar alcohols (like sorbitol, xylitol, erythritol, and maltitol) to add sweetness without increasing carbohydrate content. These can occasionally cause gas and bloating, so avoid them if you experience gastrointestinal discomfort.
- Find your ideal calorie range: For a snack between meals or post-workout, stick to bars between 180 and 250 calories, says Davis. If you plan to use a protein bar as an occasional meal replacement, aim for a bar (or include additional calories) to reach around 400 calories, Gans says.
- Pack in the protein: Your protein bar should have between six to 12 grams of protein to keep you full and help build muscle, says Karen Ansel, M.S., R.D.N., author of Healing Superfoods For Anti-Aging. Gans suggests aiming for a minimum of 10 grams of protein if using as a meal replacement.
- Feel full with fiber: Ansel suggests looking for at least two-to-three grams of fiber to make your bar more satiating and help slow the release of sugar into your system. To encourage this, Gans says a good rule of thumb is to find a bar that has more grams of fiber than grams of added sugar.
How we chose the best protein bars
Our team consulted Keri Gans, M.S., R.D.N., C.D.N., author of The Small Change Diet; Mascha Davis, M.P.H., R.D.N., spokesperson for the Academy of Nutrition and Dietetics; and Karen Ansel, M.S., R.D.N., author of Healing Superfoods For Anti-Aging. We also conducted our own testing and evaluated customer reviews, ratings, and product specs to narrow down the best protein bars for various needs and preferences.
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Why trust us
For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.
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