Energy bars have evolved significantly since their introduction in the 1980s. Initially marketed to athletes, they've now become a mainstream snack or on-the-go meal option for anyone seeking a convenient and seemingly healthy choice. However, not all bars live up to their health claims. Many are essentially glorified candy bars. This article provides a comprehensive guide to understanding the nutrition facts behind healthy meal bars and making informed choices.
The Energy Equation: Calories and Macronutrients
Energy in bars, like in any food, equates to calories-a measure of how much a food or drink fuels the body. Carbohydrates break down faster than protein or fat, converting into glucose, a sugar that cells use for energy. Simple carbohydrates, such as sugar and white flour, provide the quickest energy surge but can lead to rapid blood sugar spikes and crashes. Sustained energy comes from a combination of carbohydrates, fiber, protein, and fat, ideally from wholesome ingredients.
Decoding the Ingredients List
The healthiest bars are made primarily from unprocessed foods like whole grains, nuts, seeds, and dried fruit.
Whole Grains
If you’re buying a grain-based bar, check that it’s made with whole grains, such as oats or quinoa. Whole grains contain carbs and fiber, which keep blood sugar levels steady and help you feel full for longer. They also reduce inflammation and harmful LDL cholesterol, protecting the heart.
Nuts and Seeds
Many energy bars contain nuts, nut butters, and seeds. Research indicates that regular consumption of these foods can prevent weight gain and potentially aid in weight loss. The protein, fiber, and fat in nuts and seeds promote satiety. Each nut and seed offers unique vitamins and minerals.
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Dried Fruits
Dried fruits like dates and cherries are often used to sweeten bars. Although high in sugar, they naturally contain fiber, vitamins, and antioxidants.
Potential Pitfalls: What to Watch Out For
While energy bars can be a convenient option, it's crucial to be aware of potential drawbacks:
Excessive Calories
Even healthy bars can be high in calories, ranging from 90 to over 400. The appropriate calorie count depends on whether the bar is intended as a meal replacement or a snack, and on your activity level. If you’re eating the bar as a meal or exercising a lot, you may need a bar with 200 to 400 calories.
Added Sugar
The American Heart Association recommends limiting added sugar intake to 25 grams per day for women and 36 grams for men. High added sugar consumption increases the risk of weight gain, type 2 diabetes, and heart disease. Aim for bars with no more than 7 grams of added sugars. Natural sources of added sugars, such as concentrated fruit juices and honey, aren’t much better than sugar and syrups.
Processed Protein
Bars with a lot of protein are typically pumped up with processed protein, like soy or pea powders. Often called isolates or concentrates, these proteins are extracted from their original food, so they don’t contain other nutrients. Bars made with whole foods, such as eggs, nuts, or seeds, won’t have as much protein, and that’s okay.
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Processed Fiber
It’s better to get your fiber from whole grains, nuts, and fruits than processed fibers like chicory root or inulin (a plant extract) found in some energy bars. Those don’t provide the same benefits as the fiber in foods because they don’t contain other vitamins and minerals.
Recommended Healthy Meal Bars
Here's a detailed look at some recommended healthy meal bars, categorized by their focus on ingredients:
Fruit and Nuts/Seeds
Rxbar: Rxbar stands out for its wholesome ingredients and satisfying taste. Each bar delivers 12 grams of protein from egg whites and is a good source of fiber, helping you stay fuller longer. The bars are naturally sweetened with dates for binding purposes, contain no added sugar and are gluten-free. The variety includes plant-based bars, mini bars and high-protein breakfast bars.
- Nutrition facts (per one bar, 52g): 210 cal, 9g total fat, 2g sat fat, 0mg cholesterol, 260mg sodium, 23g carb, 5g fiber, 13g total sugars, 0g added sugars, 12g protein
- Protein type: Egg whites
- Flavors: Strawberry, Coconut Chocolate, Vanilla Almond, Chocolate Sea Salt, Peanut Butter, Peanut Butter Chocolate, Blueberry, and seasonal flavors like Pumpkin Spice
Aloha: Aloha manages to create a delicious protein bar that is entirely vegan, utilizing a blend of brown rice protein and pumpkin seed protein instead of animal-derived whey. Coming in at 14 grams of protein per bar, this option is also low-carb and free from sugar alcohols and stevia. The bars pack in 10 grams of fiber for added satiety.
- Nutrition facts (per one bar, 56g): 240 cal, 12g total fat, 3g sat fat, 0mg cholesterol, 90mg sodium, 24g carbs, 10g fiber, 5g total sugars, 3g added sugars, 14g protein
- Protein type: Brown rice protein and pumpkin seed protein
- Flavors: Almond Butter Cup, Oatmeal Chocolate Chip, Blueberry, Chocolate Caramel Pecan, Peanut Butter Chocolate Chip, Vanilla Almond Crunch, Lemon Cashew, Chocolate Chip Cookie Dough, Chocolate Espresso, Chocolate Mint, Chocolate Fudge Brownie, Coconut Chocolate Almond, Maple Sea Salt, Taro, Pa'akai, Kona, and seasonal varieties like Peppermint White Chocolate
Dietitian Created Bars: This chewy plant-based bar delivers a filling combination of 10 grams of protein and 7 grams of fiber from a blend of nuts, seeds, brown rice and almond protein. The bar is also a source of prebiotic fiber, which supports digestion. Mini bar options are available too, and everything comes in a variety of creative flavors.
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- Nutrition facts (per one bar, 50g): 210 cal, 13g total fat, 5g sat fat, 0mg cholesterol, 50mg sodium, 21g carb, 5g fiber, 6g total sugars, 5g added sugars, 10g protein
- Protein type: Almond protein and rice protein
- Flavors: Dark Chocolate Cherry, Dark Chocolate Coconut, Dark Chocolate Peanut Butter, Dark Chocolate Mint, Peanut Butter Chocolate Chip, Oatmeal Chocolate Chip
Perfect Bar: Perfect Bar delivers 10 grams of whole-food protein from nuts, milk and eggs.
- Nutrition facts (per one bar, 51g): 250 calories, 15g total fat, 3g sat fat, 10mg cholesterol, 130mg sodium, 21g carb, 2g fiber, 14g total sugars, 10g added sugars, 10g protein
- Protein type: Nuts, milk and egg
- Flavors: Chocolate Chip Cookie Dough, Dark Chocolate Peanut Butter, Peanut Butter
IQBar: IQBar's plant-based protein bar offers 12 grams of protein and 7 grams of fiber, with a low sugar and carb count. Made with almonds and a special pea protein blend, the ingredient list also includes lion's mane, MCTs and vitamin E to fuel your brain during busy workdays.
- Nutrition facts (per one bar, 45g): 180 calories, 12g total fat, 2.5g sat fat, 0mg cholesterol, 125mg sodium, 10g carb, 7g fiber, 2g total sugars, 0g added sugars, 12g protein
- Protein type: Pea protein
- Flavors: Salted Caramel Chip, Chocolate Mint Chip, Chocolate Sea Salt, Almond Butter Chip, Peanut Butter Chip, Toasted Coconut Chip, Banana Nut, Lemon Blueberry, Wild Blueberry, Matcha Chai
Trubar: Trubar are entirely plant-based and gluten-free. The popular snack is made with nutritious ingredients like cassava flour, nuts and brown rice protein.
- Nutrition facts (per one bar, 50g): 190 calories, 9g total fat, 4g sat fat, 0mg cholesterol, 75mg sodium, 23g carb, 12g fiber, 8g total sugars, 7g added sugars, 12g protein
- Protein type: Nuts, brown rice protein
- Flavors: It's Mint To Be Chip, Cocoa For Coconuts, Daydreaming About Donuts, Get In My Belly PB & Jelly, Oh Oh Cookie Dough, Saltylicious Almond Love, Smother Fudger Peanut Butter, Strawberry Shorty Got Cake, Whipped For Key Lime, Whole Lotta Macchiatto
B.T.R. Nation: B.T.R. Nation is completely plant-based. Made with a peanut butter base, crushed peanuts and quinoa crisps.
- Nutrition facts (per one bar, 52 g): 180 calories, 8g total fat, 1g sat fat, 30mg cholesterol, 85mg sodium, 19g carb, 4g fiber, 8g total sugars, 7g added sugars, 10g protein
- Protein type: Nuts, pea and brown rice protein
- Flavor: Cherry Chocolate Chip, Cinnamon Cashew Crunch, Cinnamon Cookie Dough, Dark Chocolate Brownie, Peanut Butter Crunch, Peanut Butter Chocolate Chip
Whole Grain-Based
KIND Dark Chocolate Cocoa Breakfast Bars: Just two of these nutritious bars have 22 grams of whole grains from a blend of oats, amaranth, millet, buckwheat, and quinoa.
- Per 2 bars (50 grams): Calories:220 Fat:8 grams Protein:4 grams Carbs:33 grams Sugar:11 grams Fiber:5 grams
Kashi Honey Almond Flax Chewy Granola Bars: With healthy fats from almonds and flax seeds, Kashi’s honey almond flax chewy granola bars are a nutritious option to start your day. provides 300 mg of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA), which is almost 20% of the Daily Value (DV).
- Per 1 bar (35 grams): Calories:140 Fat:5 grams Protein:3 grams Carbs:23 grams Sugar:7 grams Fiber:3 grams
Blueberry Crisp Clif Bars: Made with rolled oats, soy protein, and dried blueberries, these bars are rich in protein and fiber to keep you full and energized all morning long.
- Per 1 bar (68 grams): Calories:250 Fat:5 grams Protein:9 grams Carbs:44 grams Sugar:22 grams Fiber:4 grams
Enjoy Life Chocolate Chip Banana Breakfast Ovals: Enjoy Life breakfast ovals contain no dairy, nuts, or gluten, and are free of most common allergens. the chocolate chip banana variety provides over 20 grams of whole grains per bar for stable energy levels all morning long.
- Per 1 bar (50 grams): Calories:220 Fat:11 grams Protein:3 grams Carbs:29 grams Sugar:10 grams Fiber:3 grams
Protein-Focused
NuGo Slim Crunchy Peanut Butter Bars: These bars are a low-sugar, high-protein choice for breakfast. their crunchy peanut butter bars provide healthy fats from almonds and peanuts.
- Per 1 bar (45 grams): Calories:180 Fat:7 grams Protein:17 grams Carbs:18 grams Sugar:3 grams Fiber:7 grams
Unite: Unite infuses the protein bar aisle with global flair. Each bar is Certified Gluten-Free and nutrient-dense, boasting 11 grams of protein and 5 grams of fiber, all at under 200 calories.
- Nutrition facts (per one bar, 45 g): 180 calories, 8g total fat, 1g sat fat, 30mg cholesterol, 85mg sodium, 19g carb, 4g fiber, 8g total sugars, 7g added sugars, 10g protein
- Protein type: Whey
- Flavors: Churro, Mexican Hot Chocolate, Baklava, Peanut Butter, Bubble Tea and Almond Butter
Mush: This refrigerated bar is chewy, hearty and made with wholesome ingredients, including cocoa powder, dates, honey, a hint of coffee, and milk protein, providing 15 grams of protein and an energizing start to the day.
- Nutrition facts (per one bar, 65g): 260 cal, 12g total fat, 5g sat fat, <5mg cholesterol, 120mg sodium, 24g carb, 4g fiber, 13g total sugars, 9g added sugars, 15g protein
- Protein type: Milk protein
- Flavors: Peanut Butter Chocolate Chip, Double Chocolate Chip, Maple Cinnamon
good! Snacks: It was a standout thanks to its great taste, soft texture and impressive 12 grams of fiber. The gluten-free and dairy-free bar impressed our experts with its custom protein blend, which includes fava bean protein and brown rice protein.
- Nutrition facts (per one bar, 60g): 220 calories, 7g total fat, 4g sat fat, 0mg cholesterol, 200mg sodium, 29g carb, 12g fiber, 10g total sugars, 9g added sugars, 15g protein
- Protein type: Fava bean protein and brown rice protein
- Flavors: Birthday Cake, Blueberry, Chocolate Mint, Chocolate Peanut Butter, Cookie Dough, Lemon, Snickerdoodle
Orgain: This organic chewy bar from Orgain is a smart vegan choice, featuring 10 grams of plant-based protein from organic pea and brown rice, along with nutrient-dense chia seeds, all for just 150 calories. It's not only vegan but also free from soy and gluten.
- Nutrition facts (per one bar, 40g)150 cal, 5g total fat, 1.5g sat fat, 0mg cholesterol, 125mg sodium, 19g total carb, 1g fiber, 6g total sugars, 6g added sugars, 10g protein
- Protein type: Organic brown rice protein, organic pea protein, organic rice flour and organic ground chia seeds
- Flavors: Chocolate Brownie, Chocolate Chip Cookie Dough, Peanut Butter, Peanut Butter Chocolate Chunk
Other Store-Bought Options
Apple Pie Lärabar: Made with dates, nuts, and fruit, Lärabar products are known for their high fiber content and minimal number of ingredients.
- Per 1 bar (45 grams): Calories:200 Fat:9 grams Protein:4 grams Carbs:25 grams Sugar:18 grams Fiber:4 grams
That’s It Apple and Mango Fruit Bars: As their name suggests, That’s It apple and mango bars are made from just those two fruits. They’re fat-free, gluten-free, and contain no major allergens.
- Per 1 bar (35 grams): Calories:100 Fat:0 grams Protein:0 grams Carbs:27 grams Sugar:23 grams Fiber:3 grams
Dark Chocolate Chip Peanut Butter Perfect Bar: High in protein, healthy fats, and fiber, Perfect Bars are a nutritionally balanced option to start your day.
- Per 1 bar (65 grams): Calories:320 Fat:19 grams Protein:15 grams Carbs:25 grams Sugar:18 grams Fiber:3 grams
White Chocolate Macadamia Luna Bar: This flavorful bar, made by the same company that manufactures Clif Bars, is a sweet breakfast option that’s gluten-free and high in protein.
- Per 1 bar (48 grams): Calories:200 Fat:7 grams Protein:8 grams Carbs:27 grams Sugar:8 grams Fiber:3 grams
This Bar Saves Lives PB&J: This unique bar tastes just like a peanut butter and jelly sandwich. Plus, This Saves Lives claims that every purchase helps combat childhood malnutrition.
- Per 1 bar (40 grams): Calories:150 Fat:6 grams Protein:3 grams Carbs:27 grams Sugar:11 grams Fiber:7 grams
Homemade Healthy Meal Bar Recipes
Making your own breakfast bars allows for complete control over ingredients, minimizing added sugar and preservatives. Here are a few recipes:
Oatmeal Bars: Combine oats, baking powder, cinnamon, milk, eggs, vanilla extract, maple syrup, and blueberries. Bake until set and slice into bars.
Quinoa Breakfast Bars: Combine oats, cooked quinoa, salt, cinnamon, mashed bananas, peanut butter, pumpkin seeds, honey, and dried cherries. Bake until set and slice into bars.
Chocolate Black Bean Bars: Combine black beans, chocolate protein powder, cocoa powder, maple syrup, olive oil, and vanilla in a food processor. Bake until set and slice into bars.
5-Ingredient Granola Bars: Combine oats, peanut butter, beaten eggs, maple syrup or honey, and dried cranberries. Bake until golden brown and slice into squares.
White Bean and Almond Butter Bars: Blend oats into a flour, then combine with baking powder, cannellini beans, honey, vanilla extract, and almond butter. Blend until smooth, top with chocolate chips, and bake until set.
Protein Bars and Weight Management
Protein-rich snacking may boost satiety and help facilitate weight loss. Researchers gave 17 men and women with type 2 diabetes moderately high-protein morning and afternoon snacks (7 g to 12 g of protein) for four weeks, and compared the results with their normal eating habits for four weeks. The subjects who ate the two high-protein snacks lost a modest but significant amount of weight (1 kg) during the four-week period.
Tips for Choosing the Right Healthy Meal Bar
- Read the Label: Pay close attention to the ingredient list, prioritizing whole foods and minimizing added sugars, processed proteins, and processed fibers.
- Consider Your Goals: Choose bars that align with your specific goals, whether it's weight loss, weight gain, or simply a healthy snack.
- Check Brand Reputation: Research the brand and read consumer reviews to assess the quality and taste of the bars.
- Evaluate Value for Money: Compare prices and consider the quality and quantity of ingredients.
- Choose a Flavor You Enjoy: Select a flavor that appeals to you to ensure you'll actually want to eat the bars.