Protein bars are a popular go-to for a post-workout snack, a quick bite on the run, or a meal replacement when you're pressed for time. They can help fill nutritional gaps, curb hunger, and align with health and fitness goals. However, not all protein bars are created equal, and some can be less healthy than they seem.
Many well-known brands add sugars, artificial sweeteners, and unhealthy fats to their bars. What might look like a nutritious snack can sometimes be closer to candy than a reliable protein source. While protein bars can be part of a healthy diet, it's important to read labels closely and be mindful of hidden ingredients to make a smart choice.
Here, we highlight ten protein bars that fall short in terms of health, helping you steer clear of options that could sabotage your nutrition goals. For healthier alternatives, take a look at The 10 Best Protein Bars in 2024.
What Makes a Protein Bar Unhealthy?
High Added Sugar Content: Limiting added sugars is key to maintaining good health. Consuming too much can lead to weight gain and increase the risk of heart disease and type 2 diabetes. Since protein bars aren’t the only source of added sugar in your diet, it’s important to choose bars with less than 6 grams of sugar to help keep your intake in check.
Excessive Saturated Fat: Many bars contain fillers like palm oil, which is high in saturated fat. According to U.S. Dietary Guidelines, saturated fat should make up less than 10% of your daily calorie intake—about 22 grams for a 2,000-calorie diet. Foods high in saturated fat can raise cholesterol levels and heighten the risk of heart disease.
High Sugar Alcohol Content: While sugar alcohols like maltitol can help regulate blood sugar levels, especially for those with diabetes, they can also cause digestive discomfort, such as cramping, bloating, or diarrhea. Although small amounts might be tolerable, some protein bars pack in large amounts of sugar alcohols, leading to unwanted side effects.
Unhealthiest Protein Bars
- Gatorade Peanut Butter Chocolate Protein Bar
- 1st Phorm Level 1 S'mores Protein Bar
- Think! High Protein Lemon Delight
- Pure Protein Caramel Churro
- Met-Rx Super Cookie Crunch
- Clif Bar Peanut Butter Banana with Dark Chocolate
- Power Crunch Salted Caramel
- Quest Nutrition Cookies & Cream
- Go Macro Coconut + Almond Butter + Chocolate Chip Bar
- Perfect Bar Almond Butter
Gatorade Peanut Butter Chocolate Protein Bar
Nutrition (Per Bar):
- Calories: 360
- Fat: 13 g (Saturated Fat: 9 g)
- Sodium: 310 mg
- Carbs: 39 g (Fiber: 1 g, Sugar: 24 g)
- Protein: 20 g
With more sugar than protein, the Gatorade Peanut Butter Chocolate Protein Bar is one to consume sparingly. The American Heart Association (AHA) advises limiting added sugar to less than 6% of your daily calories—equivalent to under 25 grams for women and 36 grams for men. This bar contains 24 grams of added sugar, nearly the daily limit recommended by the AHA.
1st Phorm Level 1 S'mores Protein Bar
Nutrition (Per Bar):
- Calories: 270
- Fat: 12 g (Saturated Fat: 9 g)
- Sodium: 170 mg
- Carbs: 20 g (Fiber: 0 g, Sugar: 1 g)
- Protein: 21 g
Palm kernel oil, which is about 80% saturated fat, is the fourth ingredient in the 1st Phorm Level 1 S'mores protein bar. This significantly contributes to the bar’s 9 grams of saturated fat—45% of your recommended daily value.
The U.S. Dietary Guidelines recommend keeping saturated fat below 10% of your daily calories to help lower the risk of heart disease, which means consuming no more than 20 grams of saturated fat per day.
Think! High Protein Lemon Delight
Nutrition (Per Bar):
- Calories: 230
- Fat: 9 g (Saturated Fat: 3.5 g)
- Sodium: 230 mg
- Carbs: 24 g (Fiber: 0 g, Sugar: 0 g [Sugar Alcohol: 13 g])
- Protein: 20 g
The Think! High Protein Lemon Delight bar is a low-glycemic option, making it suitable for people monitoring their blood sugar. However, it contains 13 grams of sugar alcohols, primarily maltitol syrup. While sugar alcohols can be beneficial for blood sugar control, they may lead to digestive issues like cramping or diarrhea, particularly for individuals with irritable bowel syndrome or those not accustomed to consuming them.
Pure Protein Caramel Churro
Nutrition (Per Bar):
- Calories: 190
- Fat: 6 g (Saturated Fat: 4 g)
- Sodium: 180 mg
- Carbs: 17 g (Fiber: 1 g, Sugar: 2 g)
- Protein: 20 g
Pure Protein's Caramel Churro bar offers a low-calorie option with 17 grams of carbs and 20 grams of protein. However, despite its appealing nutrition profile, it earns a spot on the unhealthy list due to its high content of sweeteners. The bar contains a variety of artificial sweeteners like sucralose, sugar alcohols such as maltitol and sorbitol, as well as refined sugars including corn syrup, sugar, and brown sugar.
Met-Rx Super Cookie Crunch
Nutrition (Per Bar):
- Calories: 410
- Fat: 13 g (Saturated Fat: 6 g)
- Sodium: 320 mg
- Carbs: 42 g (Fiber: 2 g, Sugar: 24 g)
- Protein: 32 g
The MET-Rx Super Cookie Crunch Protein Bar is marketed as a meal replacement, and with good reason. With 410 calories, it delivers as much energy as a typical meal. However, it can easily push you over your daily calorie or macronutrient limits. This bar also contains 24 grams of sugar, which amounts to nearly 50% of the recommended daily value for a 2,000-calorie diet, making it a high-sugar option to be mindful of.
Clif Bar Peanut Butter Banana with Dark Chocolate
Nutrition (Per Bar):
- Calories: 260
- Fat: 8 g (Saturated Fat: 2 g)
- Sodium: 230 mg
- Carbs: 41 g (Fiber: 5 g, Sugar: 14 g)
- Protein: 10 g
The Clif Bar Peanut Butter Banana with Dark Chocolate protein bar contains more sugar than protein. With 14 grams of added sugar and only 10 grams of protein, it leans more toward a dessert than a high-protein snack. The bar contains three types of sugar: brown rice syrup, tapioca syrup, and cane syrup. While these syrups are organic, they still count as added sugar, which can contribute to weight gain and increase the risk of developing chronic conditions like type 2 diabetes and heart disease.
Power Crunch Salted Caramel
Nutrition (Per Bar):
- Calories: 215
- Fat: 14 g (Saturated Fat: 7 g)
- Sodium: 180 mg
- Carbs: 11 g (Fiber: 1 g, Sugar: 6 g)
- Protein: 13 g
Power Crunch's Salted Caramel protein bar has a texture and taste similar to wafer cookies, making it more of a dessert than a typical protein bar. It contains 7 grams of saturated fat (35% of your daily value) from both palm oil and palm kernel oil. Palm oil is about 50% saturated fat, while palm kernel oil is 85% saturated fat. Some studies suggest that palm oil can raise levels of low-density lipoprotein (LDL), commonly known as "bad" cholesterol.
Quest Nutrition Cookies & Cream
Nutrition (Per Bar):
- Calories: 190
- Fat: 8 g (Saturated Fat: 2.5 g)
- Sodium: 290 mg
- Carbs: 22 g (Fiber: 13 g, Sugar: 0 g)
- Protein: 21 g
The Quest Nutrition Cookies & Cream protein bar packs a hefty 13 grams of fiber, which may seem beneficial, but consuming such a large amount in one sitting can lead to digestive discomfort, such as cramping or bloating. While this bar might help you reach your daily fiber goals, it could also cause stomach issues. A better option is to get fiber from natural sources like fruits, vegetables, and legumes, which are gentler on the digestive system.
Go Macro Coconut + Almond Butter + Chocolate Chip Bar
Nutrition (Per Bar):
- Calories: 280
- Fat: 10 g (Saturated Fat: 3.5 g)
- Sodium: 15 mg
- Carbs: 36 g (Fiber: 3 g, Sugar: 11 g)
- Protein: 11 g
Go Macro bars are often praised for their "clean" and simple ingredients, but the Go Macro Coconut, Almond Butter, and Chocolate Chip protein bar contains a notable amount of sugar. Despite its short, recognizable ingredient list, it has 11 grams of added sugar, making it a significant source of added sugars. The U.S. Dietary Guidelines recommend limiting added sugar to less than 10% of your daily calorie intake, and with 11 grams, this bar accounts for 22% of the daily value for added sugars.
Perfect Bar Almond Butter
Nutrition (Per Bar):
- Calories: 320
- Fat: 19 g (Saturated Fat: 1.5 g)
- Sodium: 45 mg
- Carbs: 25 g (Fiber: 4 g, Sugar: 18 g [Added Sugar: 12 g])
- Protein: 13 g
The Almond Butter Perfect Bar provides a balanced mix of nutrients, with 19 grams of fat, 25 grams of carbs, and 13 grams of protein. Although it contains 18 grams of sugar, the bar has a low glycemic index, meaning the healthy fats and protein help stabilize blood sugar levels, reducing the spikes often seen with high-sugar snacks. However, honey is the second ingredient, contributing to 12 grams of added sugar. While honey is marketed as a natural sweetener, it still counts as added sugar, which should be limited, especially when combined with other daily sugar sources.
This bar is a good option for those needing a quick glucose boost for workouts. For a lower-sugar alternative, consider the Perfect Bar's Snack Size, which has only 10 grams of sugar per serving.