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The 15 Best Protein Bars for Men 2023
Think of them as building blocks for more muscle.
It’s not meal time, but that apple or handful of nuts isn’t going to tide you over either. What do you do?
Reach for a protein bar.
“When it comes to getting enough protein, eating whole foods is your best bet. But if you’re busy or on the go, protein bars can be a quick, simple, and nutrition-wise option. However, not all protein bars are built the same,” says Amy S. Margulies, R.D., owner of Rebellious RD. “Protein bars can be a convenient, balanced choice, but that’s not always the case. Some bars are more like candy bars than nutritious snacks.”
As Margulies points out—with seemingly hundreds of different brands, flavors, and nutrition offerings—it can be hard to know which bar to choose. “The good news is there are many better-for-you protein bars available. You just need to know what to look for and what to avoid,” she says.
Ashley Kitchens, M.P.H., R.D.N., owner ofPlant Centered Nutrition echoes Margulies: “not all protein bars are crafted equally.” Still, when you know what to look for, you can find nutrient-dense “protein bars [that] are typically fortified with vitamins and minerals, as well as other nutrients such as fiber and healthy fats,” a win for convenience and for maintaining an overall healthy eating plan.
And while protein bars are often marketed to athletes, bodybuilders, and other people who need to meet high levels of physical performance, Kitchens says protein bars can be beneficial for anyone. “They are also an ideal choice for those on the go who don't have time to prepare a nutritious meal or snack,” she says.
Still, Kitchens cautions, protein bars often contain high amounts of sugar.
Ahead, the scoop about protein bars nutritional profile, guidelines for buying healthy protein bars and our top picks for healthy protein bar choices.
Are Protein Bars Healthy?
Depends.
First things first, protein is a macronutrient, meaning that your body needs it for energy and to maintain its biological processes. “Protein helps build and keep muscle and helps you feel full. Protein has very little impact on your blood sugar,” says Margulies. “High-quality protein sources include whey, rice, peas, hemp, and egg whites.” In general, Margulies says protein bars can add value to your diet so long as they provide protein, fiber, whole grains, healthy fats, vitamins, and minerals, with as little processing as possible.
“Overall, protein bars can be a convenient and nutritious way to meet nutritional needs and fuel your active lifestyle,” says Kitchens, who urges individuals to look for a protein bar that contains at least 15 grams of protein. “When selecting a protein bar, it’s important to read the nutrition label and make sure it fits your dietary needs and preferences,” she continues, adding that a high quality protein bar should contain quality sources of protein—ideally from organic, plant-based sources like nuts, seeds, and grains.
One more rule of thumb to consider from Kitchens: When in doubt eat real, whole food instead of a protein bar. “I often recommend food first but protein bars can be part of a healthful lifestyle. Protein bars can be a convenient snack option, but it's important to consider the ingredients and nutritional content before deciding if they are a healthy choice,” she says. “Ideally, protein bars should contain a balance of nutrients including healthy proteins, carbohydrates, and fats.
Is It Okay to Eat Protein Bars Every Day?
It also depends.
“If you are already eating a nutritious and balanced diet rich with ample amounts of vegetables, fruits, healthy fats, whole grains, and lean protein sources, there's no reason to completely remove your daily protein bar,” says Kitchens. “I look at protein bars as a great supplement to a healthful diet and an easy and tasty way to get in extra protein throughout the day.”
Margulies also says protein bars can be a daily part of your diet, as long as you enjoy the taste of a high-quality bar that fills the nutritional needs of your body. “As life gets busy sometimes, they can be a healthy grab-and-go to get you through your day, or a convenient post-workout snack,” she says. If your bar doesn’t contain much fiber, pair it with some fresh fruit or fresh vegetables, advises Margulies, as adults need at least 25 to 30 grams of fiber per day to support overall health and to keep your digestion rolling smoothly.
How To Pick a Good Protein Bar
Here's what our experts recommended.
● Does the protein bar contain 15 grams of protein or more?
● Does in have 250 or fewer calories?
● Does it have no more than 20 grams of total carbohydrates and at least 3 grams of fiber?
● Does it have less than 5 grams of added sugar per bar?
● Do the ingredients fit your dietary needs and preferences?
● Are the ingredients mostly whole food based?
● After trying it, does it taste good? (Important!)
And here are a few of our favorites. Okay, the list has more than just a few.
“Having a straightforward, simple ingredient bar like Rise in your back pocket makes it easy to avoid the impulse grab of junk food," says Christina Meyer-Jax, M.S., R.D.N., a professor of nutrition at St. Catherine's University in St. Paul, Minnesota.
"I like that they are a little higher in monounsaturated fats from the nuts, along with being high in protein. This is an ideal combo to help us feel fuller longer.”
A 280-calorie bar has 20 grams of protein and four grams of fiber.
Probar's plant-based BASE protein bar contains 20 grams of protein and all nine essential amino acids, which is “helpful for post-workout recovery,” Meyer-Jax says. Another bonus: There's no added sugar, and they still taste great. Seriously, it's like eating straight-up cookie dough.
Quest Nutrition Blueberry Muffin Protein Bar
Quest Nutrition Blueberry Muffin Protein Bar
This bar hits the 20 grams of protein and a whopping 15 grams of fiber. One drawback: The bar contains erythritol, a sweetener that some people report leads to gastric distress. If that's not you, the blueberry muffin flavor is a nice break from all the chocolate and vanilla protein bars out there.
Too many protein bars are overloaded with fake sweeteners that leave your taste buds tinny. These bites lean on real dark chocolate to sweeten the eight grams of protein inside. No, they're not technically a bar, but guess what, put two of them side by side and they make a rectangle. Now enjoy 16 grams of protein in "bar" form!
At 240 calories and no added sugar, you'll eat 20 grams of protein. There are sugar alcohols in these bars, too, if that's important to you. The flavor is a big winner. Seems like something Duke Nukem would love.
Cookie dough is a stacked flavor category for protein bars, but the salted caramel adds an interesting jolt to regular old sweetness. You’ll net 15 grams of protein and four grams of fiber for 170 calories. That's smidge below the recommended 20 grams of protein recommended by our dietitians, but, honestly, you could eat two in a sitting and it wouldn't break the caloric bank. This is the protein bar for people who don’t like the flavor of most protein bars.
Pure Protein Bar, Chocolate Deluxe
Deeply chocolaty, these classic bars have a solid protein count for minimal calories. There are only two grams of fiber, however, but tack on a piece of fruit and you're good to go. You'll find these bars just about anywhere, too.
Perfect Bar Whole Food Organic Peanut Butter
“With a decent amount of protein and fairly easy to read ingredient panel, the Perfect Bar has easily become a fan favorite,” says Shaw. But it packs 330 calories, so it’s better as a meal replacement for guys looking to bulk up, says Bachman.
These bars are able to deliver a tasty cookies-and-cream-flavor with only one gram of sugar (erythritol though). Factor in 20 grams of protein and 9 grams of fiber and you’ve got yourself a solid post-workout snack. Have a glass of milk on the side
This bar is another go-to for Bachman because it's high in protein, has zero sugar and only 230 calories. "It's an excellent snack for people wanting high protein intake during weight loss or to support muscle gain," she says.
Twenty grams of protein for 220 calories makes this a satisfying bar post-workout and midday snack alike.
Epic Chicken Raisin Sesame Bars
If the whole sweet protein bar category isn't your thing, we get that. So try these chicken-based bars, which have 13 grams of protein and 2 grams of fiber. They're satisfying in a whole different way.
Kitchens likes that these vegan and gluten-free protein bars are crafted in small batches to ensure maximum freshness and deliciousness, coupled with the fact that the company ships each order within two business days, so you can enjoy your bars as soon as possible. “You’re also supporting a small business, making bars with high quality ingredients.”
The Chocolate PB Pie plant-based protein bar, for example, is made with the following organic ingredients: Peanut Butter, Gluten-Free Oats, Small Seed Protein Blend (Mesquite Powder, Pea Protein, Sprouted Brown Rice Protein, Sacha Inchi Protein), Raw Agave Nectar, Flaxseed, and Fair Trade Cacao Powder.
Margulies calls these “a plant-based and sustainable option,” elaborating that they are built from quality ingredients and do not compromise on taste or the environment. The Raspberry Truffle protein bar for example has 21 grams of protein, one gram of sugar, and three grams of net carbs while the Lemon Meringue Pie flavor has 22 grams of protein, one gram of sugar, and four grams of net carbs. And the S'mores flavor is incredible.
Another solid choice for 20 grams of plant-based protein and seven grams of fiber, says Margulies. “The Mint Chocolate flavor is both an appetite-pleasing and tasty creation, bound to quickly become a post-workout or snack time favorite,” she adds.
We’re partial to the Variety Protein 12-pack, so you can try two of the Mint Chocolate protein bars along with two each of Chocolate Brownie, Coffee Crunch, Peanut Butter Chocolate, Sea Salt Caramel, and Cookie Dough PROBARs.
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.
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