Following a ketogenic diet often means seeking convenient, low-carb snacks that won’t disrupt ketosis. While many store-bought protein bars have lengthy ingredient lists with hidden sugars and questionable additives, the rise in keto's popularity has led to more options. This article reviews several keto-friendly protein bars available in 2024, highlighting their nutritional information, ingredients, and overall suitability for a ketogenic lifestyle.
What to Look for in Keto Protein Bars
When selecting low-sugar protein bars, consider these factors:
- Whole-Food Ingredients: Opt for bars made primarily with whole-food ingredients.
- Healthy Fats and Proteins: The best keto protein bars have a higher amount of healthy fats and whole proteins from sources like avocado oil, coconut oil, extra-virgin olive oil, and MCT oils.
- Avoid Artificial Sweeteners and Preservatives: Avoid bars with excessive preservatives and artificial sweeteners like maltitol, sucralose, and IMO fiber, as they can affect your gut, digestive system, and glucose levels.
Always read the ingredient list carefully and don’t rely solely on marketing claims.
Top Keto-Friendly Protein Bars
Here are some of the best protein bars that align with a ketogenic diet, based on ingredients, texture, and taste:
Keto Bars
- Macros (per bar): 3g net carbs, 13g total carbs, 6g fiber, 4g erythritol, 8g protein, 21g fat, 250 calories
Keto Bars are known for their minimal sugar alcohols and lack of added fiber. They offer a flavor profile reminiscent of brownies, fudge, and dark chocolate.
Read also: Easy Low-Carb Cheese Crackers
Stoka Bars
- Macros (per bar): 4g net carbs, 17g total carbs, 5g fiber, 7g sugar alcohol, 9g protein, 15g fat, 250 calories
Stoka Bars resemble granola bars with a crunchy texture and a blend of protein and healthy fats. They contain natural ingredients like almonds, psyllium husks, and sea salt, sweetened with erythritol and stevia leaf extract.
Perfect Keto Bars
- Macros (per bar): 2g net carbs, 11g total carbs, 2g fiber, 11g protein, 18g fat, 210 calories
Perfect Keto Bars are available in various flavors and are made with organic almond butter, sunflower lecithin, soluble tapioca fiber, collagen protein, cacao butter, MCT oil powder, and stevia, without added sugar or artificial preservatives. These bars are gluten-free and dairy-free.
Dang Bars
- Macros (per bar): 5g net carbs, 11g total carbs, 6g fiber, 9g protein, 15g fat, 210 calories
Dang Bars come in various flavors with a slightly crunchy, seedy texture. Their ingredient lists are short, and they are easy to digest.
Epic Bars
- Macros (per bar): 7g total carbs, 2g fiber, 13g protein, 4.5g fat, 120 calories
Epic bars are all-natural meat bars made from grass-fed beef, chicken, venison, and deer. They are savory, gluten-free, paleo-friendly, and have no added sugar.
Quest Protein Cookies
- Macros (per cookie): 25g total carbs, 12g fiber, 4g erythritol, 15g protein, 14g fat, 250 calories
Quest Protein Cookies are soft, chewy, and popular in the keto community.
Read also: Keto Calorie Counting: A Detailed Guide
Adapt Bars
- Macros (per bar): 1g net carb, 12g total carbs
Adapt bars prioritize low total carbs to minimize blood sugar spikes and cravings. They contain no added sugars.
Kiss My Keto Bars
- Macros (per bar): 3g net carbs
Kiss My Keto bars are soy-free, gluten-free, and contain medium-chain triglycerides to increase energy.
Genius Gourmet Keto Bars
These creamy, salted caramel bars are sweetened with erythritol and stevia extract that won’t impact your blood sugar.
Julian Bakery Keto Protein Bars
These keto protein bars are designed to boost protein intake and provide satiety.
BHU Keto Bars
BHU keto bars are vegan and designed to help people transition away from sugar.
Read also: Magnesium Supplements for Keto
Munk Pack Keto Granola Bars
Each bar combines pumpkin seeds, sunflower seeds, and almonds, with no added sugars or sugar alcohols, containing only 2g net carbs.
Adonis Keto Bars
Made with brazil nuts, cashew nuts, and peanuts, these bars combine citrus and dark chocolate flavors.
Other Low-Carb Protein Bars
Other protein bars that may fit a ketogenic diet include:
- Built Bars: Reminiscent of candy bars but without the sugar.
- Bulletproof Protein Bars: Despite mixed taste reviews, they have a short ingredient list.
- GTG Good to Go Protein Bars: Available in various flavors but sweetened with high-glycemic coconut sugar.
- Kirkland Protein Bars: Similar to Quest Protein Bars but recently reformulated to include Inulin.
- No Cow Energy Bars: Dairy-free and vegan, with a slightly chalky texture.
- ONE Protein Bars: Available in various flavors but with a long list of ingredients and contain Maltitol and IMO Fiber.
- Quest Protein Bars: Popular but sweetened with Sucralose and Stevia extract.
- Robert Irvine’s FITCRUNCH Protein Bars: Long ingredient list with Maltitol and Sucralose.
- Sola Bars: Sweetened with Maltitol and Allulose.
- Suzie’s Good Fats Bars: Crumbly texture and contain IMO Fiber.
- Think High Protein Bars: Contain Maltitol.
- Wolo Protein Bars: Made with a clean ingredient list.
Protein Bars to Avoid
Certain protein bars contain ingredients that are not ideal for a ketogenic diet. These include:
- Bars with maltitol, which can raise glucose levels.
- Bars with high amounts of added fiber, which can cause digestive discomfort.
- Bars with excessive artificial sweeteners and preservatives.
Considerations for Consuming Protein Bars on Keto
While convenient, protein bars should be consumed in moderation as part of a balanced diet. Whole food sources of protein and fat are generally preferable. Protein bars can be useful for curbing appetite, boosting energy before a workout, or refueling afterward.
Are Protein Bars Healthy?
Protein bars can be part of a healthy diet when eaten in moderation and combined with whole foods and vegetables. They are favored by athletes for their portability and convenience.
Understanding Hidden Carbs
Many protein bars advertise themselves as "low-carb," but may contain hidden carbs from ingredients like IMO fiber and maltitol. It’s important to understand how these ingredients affect your net carb count:
- Isomalto-Oligosaccharide (IMO): Count as 50% of total carbs.
- Soluble Corn Fiber (SCF): Count as 10% of total carbs.
- Maltitol: Count as 50% of total carbs.
- Erythritol: Count as 0% of total carbs.
- Sucralose: Count as 0% of total carbs.
Making Your Own Keto Protein Bars
For those who prefer more control over their ingredients, making homemade low-carb protein bars is a great option. Homemade bars often have better nutrition and quality ingredients than store-bought options.
Where to Buy Keto Bars
Keto-friendly protein bars are available online, with a wider selection and higher quality than in most stores. Amazon and direct company websites are good places to start. GNC and Whole Foods Market also offer some keto protein bar options.
Perfect Keto Bars: A Detailed Look
Perfect Keto bars are a popular choice due to their low-glycemic impact and quality ingredients. These bars come in flavors like Birthday Cake and Chocolate Chip Cookie Dough.
Ingredients
- Collagen Protein: Sourced from grass-fed animals.
- MCT Oil: From coconuts.
- Erythritol and Stevia: As sweeteners.
Blood Glucose and Ketone Levels
Studies show that Perfect Keto bars have a minimal impact on blood sugar levels. While ketone levels may fluctuate, the bars do not significantly disrupt ketosis.
Comparison with Other Brands
- Perfect Keto vs. Bulletproof: Bulletproof bars contain inulin, which is keto and paleo-friendly.
- Perfect Keto vs. Primal Kitchen: Perfect Keto bars are preferred for their taste and texture.
- Perfect Keto vs. RXBar: RXBars have a high carb load.
- Perfect Keto vs. Quest: Quest bars are relatively keto-friendly but high in added fiber.
Are Perfect Keto Bars…
- Gluten-Free? Yes, but produced in a facility that also handles wheat.
- Sugar-Free? No added sugar, but contain naturally occurring sugar from almonds.
- Suitable as a Meal Replacement? One bar has just over 200 calories, so multiple bars or a shake may be needed to replace a meal.