Clif Bars have been around since 1992 and are marketed as a wholesome, “natural” energy bar. They are designed as fuel for endurance activities and athletes. With packaging that makes them look sporty and nutritious in flavors like chocolate chip, crunchy peanut butter, and white chocolate macadamia, Clif Bars might seem like the perfect on-the-go snack. However, because they’re high in sugar, they might not be the best choice for sedentary people. But are they really good for weight loss? This article delves into the nutritional profile of Clif Bars, examining their suitability for weight loss, their role in active lifestyles, and healthier alternatives.
Understanding Clif Bars
Clif Bars are a popular line of energy bars, designed to provide convenient and nutritious fuel for athletes and active individuals. The company claims to prioritize organic, plant-based ingredients from sustainable sources, using 70% organic ingredients in their bars and avoiding high fructose corn syrup and artificial flavors.
Main Ingredients
CLIF Bars commonly include rolled oats, sugar, soy protein isolate, and various nuts and seeds. The top ingredient in Clif bars is rolled oats, which is a highly nutritious food. Oats are a whole grain rich in numerous beneficial nutrients that help prevent atherosclerosis and certain types of cancer, including colorectal cancer. For a fat source, Clif bars use either sunflower or soybean oil, or both. Nuts and peanut butter contribute some saturated fat.
Macronutrient Content
CLIF BARs contain an average of 40-45 g of carbohydrate per bar. Therefore, a single CLIF BAR provides about one-third of the 130 g of carbohydrates per day that the Dietary Guidelines for Americans recommend as a minimum for adults.
The bars contain sugars in the form of cane sugar and cane, tapioca syrup, or brown rice syrup. The company points out that it does not use high fructose corn syrup, however, even natural added sugars contribute to a person’s total added sugar intake. The American Heart Association (AHA) recommends limiting the amount of added sugars to 36 g per day for males and 25 g per day for females. CLIF BARs contain, on average, 20 g of added sugars, which is not far off the daily limit for females.
Read also: Your guide to keto-friendly bars
One CLIF BAR contains an average of 1-2 g of saturated fat, which is less than 1% of a person’s daily calories on a diet of 2,000 calories per day.CLIF BARs do not contain any trans fats.
The Dietary Guidelines for Americans recommend that as a minimum, adult females and males eat 46 g and 56 g, respectively, of protein per day. Therefore, a Crunchy Peanut Butter CLIF BAR would provide about 20% of a male’s daily protein requirement.
Each bar has 250 calories and is disproportionately high in carbs. This chocolate chip bar contains 240 calories, which is roughly 12 percent of your recommended daily intake.
Protein Content
They provide a moderate amount of protein, which can be useful for muscle repair and growth. Unlike most snacks, Clif Bars contain a healthy serving of protein, with 10 grams per serving. After eating, the body breaks down protein into its usable parts, individual amino acids. Once broken down, the amino acids are either used for various protein-specific tasks, or transformed to either glucose to be used as energy or stored as fat.
CLIF BARs use soy protein isolate, which some research suggests is beneficial for regulating weight, synthesizing muscle protein, and supporting weight and bone health changes in menopause.
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Sugar and Sweeteners
CLIF Bars contain a significant amount of sugar, often derived from brown rice syrup and other sweeteners. Brown rice syrup is a type of added sugar that’s used to sweeten Clif bars and add extra carbohydrates to support endurance activities. While it’s different from high fructose corn syrup and table sugar, brown rice syrup has a glycemic index of 98, which is high and will likely cause a rapid spike in blood sugar.
Fiber Content
Thanks to the oat fiber, apple fiber, milled flaxseed, inulin, and psyllium, Clif Bars contain no less than 5 grams of soluble and insoluble fiber. Once the soluble fiber makes its way into your stomach, it swells, helping you to feel full and satisfied. Insoluble fiber then makes its way into your large intestine, adding bulk and passing through the digestive system close to its original form.
Vitamins and Minerals
Some flavors of CLIF BAR also contain vitamins and minerals, such as:B vitamins, vitamin A, vitamin C, vitamin D2, vitamin E, calcium, magnesium, iron, phosphorous, potassium.
CLIF Bars and Weight Loss: A Closer Examination
CLIF BARs are high-energy snacks suitable for people doing physical activity. However, due to their high sugar and carbohydrate content, eating them without exercising may result in weight gain.
Calorie Content
CLIF Bars are designed for energy, with most bars containing around 250 calories. This might be more than you need for a snack if your goal is weight loss. As an energy bar, it won't give you any advantage in your weight loss or endurance efforts.
Read also: Looking for a healthy dessert? Check out this keto Tagalong bars recipe.
Added Sugars
One bar can contain around 20 grams of sugar. Many CLIF Bars contain a significant amount of sugar, which can lead to energy spikes and crashes, potentially affecting energy levels and overall health. The American Heart Association recommends eating no more than 6 teaspoons of added sugar per day for women and 9 teaspoons a day for men, so this Clif Bar almost reaches the daily max (sugar is mentioned five times on the nutrition label, in various forms).
Eating too much added sugar puts people at risk of various health conditions, including obesity, heart disease, and diabetes.
Carbohydrate Content
CLIF Bars contain carbohydrates as a primary energy source. Clif Bars are packed with calories and multiple types of easy-to-digest carbohydrates. This is great if you’re about to head out on a run or long hike and not so great if you’re chomping on one in front of the TV.
Macronutrient Balance
They usually have a good balance of carbohydrates, proteins, and fats.
Activity Level
Designed for athletes as a pre- or post-workout snack, they won’t give you any advantage in your weight loss or endurance efforts. Clif Bars are designed for people who need quick energy before, during, or after a workout. Grabbing a Clif Bar for a long hike is a great idea, but if you’re eating this while sitting on the couch, you’re better off with a more nutritious snack.
The Importance of Context
When the first ingredient in a seemingly healthy granola bar is sugar, take notice. The moment you start eating a Clif Bar, your body begins to break the sugar down - all 5 1/2 teaspoons of it. Like all foods containing sugar, once ingested, your blood sugar levels begin to rise. To compensate, your pancreas releases insulin, a hormone that helps to control blood sugar levels. Over time, chronically elevated levels of blood sugars and therefore elevated levels of insulin can become contributing factors for type 2 diabetes.
Are CLIF Bars Ultra-Processed?
CLIF Bars are not classified as “super ultra-processed,” but they do fall between the “moderately processed” and “ultra-processed” categories.
Ingredients and Processing
Typical flavors like Crunchy Peanut Butter list organic rolled oats (a source of whole grains), organic brown rice syrup, soy rice crisps (soy protein isolate, rice flour, barley malt extract), organic tapioca syrup, organic cane syrup, organic peanut butter, peanuts, chicory fiber, and more. Some flavors include almond butter as a source of healthy fat. While many ingredients are organic and plant-based, several are highly refined or extracted (like soy protein isolate and some syrups).
Added Sugars and Processing Level
CLIF Bars are relatively high in added sugars, with one bar providing about 30% of the recommended daily value for added sugars per bar for some adults. This is typical for energy bars designed to fuel intense activity, but it’s a lot for a daily snack-especially if you’re not moving a lot.
According to WISEcode’s classification system, CLIF Bars, depending on the product considered, are between “moderately processed” and “ultra-processed”. Not all bars are created equal in terms of processing and nutritional value. There is a wide variety of flavors available, and ingredients and nutrition can vary depending on the flavor. This means they’re not the most processed option on the shelf, but they’re also not as simple as a handful of nuts, or some of the cleaner protein bar brands like RISE, GoMacro, or Simply Protein.
Health Implications
CLIF Bars are convenient, tasty to some, and can be an OK option for athletes not too concerned with process levels. However, for everyday snacking, especially if you’re not that active, their high sugar, carbs, and calorie content could add up quickly, leading to extra calories that may contribute to weight gain and increased risk of health conditions.
Marketing and Reality
Don’t let buzzwords like “organic,” “non-GMO,” or “all natural” fool you. Many bars make health claims on their packaging that may not reflect their true nutritional value. These terms don’t often mean a product is minimally processed or low in sugar. For example, “organic” only means some ingredients are certified organic, not all. “Non-GMO” doesn’t guarantee the absence of additives or preservatives. Always check the ingredient list and nutrition facts. Content accuracy is crucial, so ensure content accuracy by relying on facts rather than marketing from popular brands.
Alternatives to CLIF Bars: Healthier Snack Options
If you’re looking for less processed, lower-sugar options, consider these alternatives:
- RAWR Organics Bars: Made fresh to order, paleo/vegan/keto, 18-21g protein, simple ingredients. Minimal processing, real food.
- RX Bar: Just 4 ingredients, grass-fed beef protein, no preservatives. Ultra-clean, high-quality protein.
- GoMacro Bars: Certified organic, vegan, gluten-free, soy-free, 12g protein. Can include fruits for natural sweetness. Whole food ingredients, low sugar.
- Homemade Granola Bars: Customizable with oats, nuts, seeds, dates, maple syrup. Can include fruits for natural sweetness or dark chocolate for a healthier chocolate option. You control the ingredients.
- Overnight Oats in a Jar: Rolled oats, chia seeds, milk, maple syrup. Fresh, fiber-rich, easy to prep.
- 88 Acres Seed Bars: Made with seeds, not nuts, and free from top allergens.
Something with minimal added sugar that is high in fiber and unprocessed carbohydrates, healthy fats, and protein will boost your energy levels and provide as much sustenance as a Clif Bar.
Here are some whole food snacks are a healthier alternative to CLIF BARs:
- Protein balls made from oats, peanut butter, cocoa powder, and a spoonful of pure maple syrup
- A container of carrot and celery sticks with a spoonful of hummus
- Homemade trail mix with plain nuts, seeds, and dried coconut
- A boiled egg and two oatcakes
- A banana or apple
- Greek yogurt with fresh berries or grated apple and plain chopped nuts
- Mashed avocado with oatcakes
- A small portion of olives and feta cheese
Try a bag of mixed nuts instead, which has similar amounts of calories and protein, but is sugar-free. Or try some vegetables with a tablespoon or 2 of hummus for a lower calorie option.
Special Considerations
Allergies and Dietary Restrictions
When it comes to choosing a healthy snack, it’s important to keep allergies and dietary restrictions in mind. Many protein bars, including popular options like CLIF Bars, contain ingredients such as peanut butter, soy protein isolate, and various nuts, which can be problematic for those with nut allergies or sensitivities. Always check the ingredient list carefully. Bars with organic rolled oats or other wholesome ingredients may be a safer choice for those avoiding nuts.
People with a nut allergy may also wish to avoid some flavors of CLIF BAR. They should check the ingredients lists carefully before trying any of the bars. Further to this, while the majority of the CLIF BARs are suitable for vegans, certain products contain dairy.
WISEcode
WISEcode has allergen codes to help you filter out specific common allergy triggers in protein bars and other foods.
Navigating the protein bar aisle can feel overwhelming, unless you have the right tool working for you. WISEcode is the only app that combines personalized dietary codes, the world’s leading food database, and advanced AI to deliver effortless and truly personal food guidance. We are even about to launch a code for "protein density", which will provide even clearer information about the protein in your bars.
WISEcode relies on credible sources, such as peer-reviewed studies and reputable organizations, to provide accurate food guidance.