Energy bars have changed a lot since the 1980s. Early brands like Clif Bar and PowerBar were first marketed as workout fuel for athletes, and then Atkins and ZonePerfect bars came out to help with weight loss. Now, you can find them everywhere, from gyms to gas stations, for anyone wanting a healthy snack or a quick meal. You might even have one in your bag right now.
Most bars look healthy, especially compared to candy bars. However, many don't give you the benefits you might expect. Some, even those that say they're high in protein, are just like candy bars, according to Natalie Allen, RD. So, how do you pick the ones that give you a good energy boost and taste good?
Understanding Energy in Bars
There's no special ingredient that magically gives you energy. Energy really means calories, which measure how much a food fuels your body. Carbs break down faster than protein or fat. All carbs turn into glucose, a sugar that goes into your bloodstream and gives cells energy, explains Bonci. Simple carbs, like sugar and white flour, break down the fastest. This can be helpful if you're doing something really active, like running a marathon, because it can use up your cells' glucose. But most people don't need that kind of quick energy every day.
Simple carbs can make your blood sugar spike and then crash because your body releases insulin to move the glucose into cells. What you usually need is steady energy from carbs combined with fiber, protein, and fat. Many bars have this mix, but not all use healthy ingredients. The best bars are made mostly from unprocessed foods like whole grains, nuts, seeds, and dried fruit, says Amy Keating, RD.
Key Ingredients to Look For
Whole Grains
If you're buying a grain-based bar, make sure it's made with whole grains like oats or quinoa. "Whole grains are a great base," says Allen. "They have carbs and fiber, which keep your blood sugar steady and help you feel full longer." Whole grains also reduce inflammation and bad cholesterol, which protects your heart.
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Nuts and Seeds
Many energy bars have nuts, nut butters, and seeds. Don't worry about the fat and calories. Research shows that eating these regularly can prevent weight gain and even help you lose weight. The protein, fiber, and fat in nuts and seeds can keep you from getting hungry. Fat also adds flavor. Plus, each nut and seed has different vitamins and minerals. For example, almonds have potassium and iron, which gives you energy.
Dried Fruits
To make them taste better, many bars include dried fruits like dates and cherries. Even though dried fruits are high in sugar, they naturally have fiber, vitamins, and antioxidants, says Allen.
Making Energy Bars Part of Your Routine
Is it okay to eat energy bars every day? It's fine if you enjoy them and they don't add too many extra calories to your day. Energy bars can also be a meal sometimes, and if you have to pick between a healthy bar and nothing, the bar is better. But you can eat most bars quickly, so they might not fill you up as much as something that takes longer to eat.
What to Watch Out For
Not all bars are the same. Here are some things to keep in mind:
Too Many Calories
Even healthy bars can have a lot of calories. The ones tested ranged from 90 to 340 calories, but some have 400 calories or more. If you're eating the bar as a meal or exercising a lot, you might need a bar with 200 to 400 calories, says Allen.
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Added Sugar
The American Heart Association says women should have no more than 25 grams of added sugar per day, and men should have no more than 36 grams. Too much added sugar increases the risk of weight gain, type 2 diabetes, and heart disease. The bars tested had from 0 to 17 grams of added sugars. Keating suggests picking a bar with no more than 7 grams. Natural sources of added sugars, like concentrated fruit juices and honey, aren't much better than sugar and syrups. On the other hand, check bars with zero added sugar. Some are good choices because they get their sweetness from dried fruit, but others use artificial sweeteners.
Processed Protein
When it comes to protein, many people think the more, the better for building muscle and losing weight. But that's not always true. It's important to know where the protein comes from. Bars with a lot of protein are often full of processed protein, like soy or pea powders. These proteins, called isolates or concentrates, are taken from their original food, so they don't have other nutrients, says Keating. Bars made with whole foods, like eggs, nuts, or seeds, won't have as much protein, and that's okay. Most people get enough protein in their regular diet. Plus, even bars with less protein can have a good amount.
Processed Fiber
Most people don't get the recommended 28 grams of fiber each day. But it's better to get your fiber from whole grains, nuts, and fruits than from processed fibers like chicory root or inulin found in some energy bars. These don't give you the same benefits as the fiber in foods because they don't have other vitamins and minerals, says Keating.
Recommended Bars and What Makes Them Great
To help compare bars, they can be grouped based on their main ingredients: fruit and nuts or seeds, whole grains, and protein. (No category is better than another; each has healthy and not-so-good options.) They can be ranked by nutrition score and taste. Higher nutrition scores go to bars with more whole-food ingredients and less added sugar, sodium, and saturated fat.
RxBar Nut Butter and Oat Protein Bars
These bars have simple ingredients and packaging. Every bar has the same base of whole foods: egg whites for protein; dates for sweetness; peanuts, almonds, cashews, pecans, or walnuts; and a touch of sea salt.
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What’s great: These dairy-free bars taste like real, whole foods and don't have a weird aftertaste. They're also balanced, with a good mix of protein, carbs, and fats to keep you fueled. The Honey Cinnamon Peanut Butter flavor is a favorite.
What to consider: These are some of the chewiest bars because of the dates.
David Protein Bar
These bars promise to deliver a lot of protein in a low-calorie package that actually tastes good.
What’s great: These bars have a pleasant texture and come in different flavors. They're a good choice for people who want to maximize their protein intake easily.
What to consider: The taste might not appeal to everyone who doesn't like classic protein bars.
Quest Protein Bar
Quest Bars are easy to find and come in flavors like S'Mores and Blueberry Muffin.
What’s great: They have more protein per serving than almost any bar on this list, and because most of the carbs are from fiber, they'll keep you full for a long time.
What to consider: Quest Bars have a chewy texture that some people might not like. They also don’t have the purest ingredients.
Aloha Organic Plant Based Protein Bars
Aloha Bars are vegan and tasty, making them a good option for plant-based eaters.
What’s great: They get their protein from pumpkin seeds, which are full of healthy fats and minerals. They're also organic, non-GMO, and low sugar. They're chewy and don't have that weird artificial aftertaste.
What to consider: While they have a good amount of protein, it's not as much as you might see in animal protein-based bars.
IQBar Brain and Body Keto Protein Bars
If you’re looking for the best low-carb protein bar, IQBars are worth trying. Made with pea protein, these bars are vegan and paleo-friendly.
What’s great: They have a slight crumble, which is a more appetizing consistency. The matcha chai flavor has strong almond, coconut, and cinnamon flavors. They also have curcumin and lion’s mane mushroom.
What to consider: This bar only has 1 gram of sugar, and it’s noticeable when you bite into it.
GoMacro MacroBar Organic Vegan Protein Bars
GoMacro bars are organic and vegan, made with a wholesome blend of things like brown rice and pea proteins, puffed brown rice, and nut butter.
What’s great: They taste like healthy cereal and are satisfyingly chewy and sweet without being too much. They have a high carb content, which makes them a good option for runners or other endurance athletes.
What to consider: The high carb content and added sugar could be a negative for some, especially since the protein amount is on the low to medium end.
Send Bars Full Send Variety Box
These gluten- and dairy-free superfood protein bars are sweetened with dates and have real ingredients like nuts, seeds, and spices.
What’s great: They have 8-10 grams of protein and functional mushrooms like reishi and cordyceps.
What to consider: These are for people who want their protein bars to taste like whole foods, not candy bars.
Barebells Protein Bar
Barebells are whey protein-based and look like candy bars.
What’s great: They have a crunchy coating covered in a layer of milk chocolate. The Cookies and Cream is particularly good.
What to consider: Some of the sweetness comes from sugar alcohols, which might upset some people's stomachs.
Truvani The Only Bar
This company brands The Only Bar as a snack bar rather than a protein bar because they don’t add protein powder.
Other Store-Bought Breakfast Bar Options
KIND Dark Chocolate Cocoa Breakfast Bars
These bars have 22 grams of whole grains from a blend of oats, amaranth, millet, buckwheat, and quinoa. Whole grains have been linked to a lower risk of heart disease.
Kashi Honey Almond Flax Chewy Granola Bars
These bars have healthy fats from almonds and flax seeds. One bar provides 300 mg of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA), which may help protect against heart and brain disease.
RXBAR Coconut Chocolate
RXBAR products are loaded with protein from egg whites and nuts. Eating a protein-rich breakfast has been associated with increased fullness and fewer food cravings, which may aid weight loss.
NuGo Slim Crunchy Peanut Butter Bars
These bars are a low-sugar, high-protein choice for breakfast. They contain no hydrogenated vegetable oils and provide healthy fats from almonds and peanuts.
Apple Pie Lärabar
Made with dates, nuts, and fruit, Lärabar products are known for their high fiber content and minimal number of ingredients. They have no added sugars and come in several flavors.
That’s It Apple and Mango Fruit Bars
These bars are made from just apples and mangoes. They’re fat-free, gluten-free, and contain no major allergens. Both apples and mangoes provide vitamin C, which is vital for immune strength and healthy skin.
Blueberry Crisp Clif Bars
These bars are made with rolled oats, soy protein, and dried blueberries. They are rich in protein and fiber. Blueberries contain anti-inflammatory compounds that may help boost immunity, promote brain and heart health, and protect against some cancers.
Enjoy Life Chocolate Chip Banana Breakfast Ovals
These bars contain no dairy, nuts, or gluten, and are free of most common allergens. They provide over 20 grams of whole grains per bar.
Dark Chocolate Chip Peanut Butter Perfect Bar
High in protein, healthy fats, and fiber, Perfect Bars are a nutritionally balanced option. Peanut butter may provide additional benefits when eaten with breakfast, such as better blood sugar control.
White Chocolate Macadamia Luna Bar
This bar is gluten-free and high in protein. Macadamia nuts are rich in heart-healthy unsaturated fats and have been shown to fight inflammation associated with heart disease.
This Bar Saves Lives PB&J
This bar tastes like a peanut butter and jelly sandwich. Every purchase helps combat childhood malnutrition. A single bar provides 7 grams of fiber, and eating a fiber-rich bar for breakfast has been shown to boost alertness, mood, and memory.
Homemade Breakfast Bar Recipes
Oatmeal Bars
Oatmeal bars are a healthy and delicious option for busy mornings. The beta glucan fiber in oats can help fill you up and may even reduce high cholesterol levels.