Over the past decade, protein has become closely associated with weight loss in the media, and many food manufacturers have capitalized on this trend. As a result, you can now find numerous common foods that have been reformulated into high-protein options. For example, cereal, which is traditionally low in protein and high in carbs, now comes in several high-protein varieties. However, whether these protein-enhanced foods are genuinely healthy is another matter.
Just because a food has more protein doesn’t automatically make it a healthy choice. Some high-protein products may contain more sugar than their lower-protein counterparts. Additionally, these manufactured protein foods often have lengthy ingredient lists that include preservatives and additives not typically found in similar lower-protein foods. While protein is a satiating nutrient that supports muscle health, it doesn’t inherently make a food healthy.
When selecting high-protein packaged foods, it's important to watch out for sugar content, choose options that contain fiber, and limit the amount of sugar alcohols in your diet. Additionally, be sure to review the ingredient list to steer clear of products with food dyes and artificial coloring.
Here are 12 high-protein packaged foods that might not be as healthy as they seem. Read on, and then explore these 20 Best High-Protein, Low-Calorie Foods.
Legendary Foods Protein Pastry
Nutritional Information (Per serving):
- Calories: 180
- Fat: 8 g (Saturated fat: 1.5 g)
- Sodium: 370 mg
- Carbohydrates: 22 g (Fiber: 9 g, Sugar: 0 g)
- Protein: 20 g
At first glance, the nutrition facts on this toaster pastry might seem impressive, but a closer inspection reveals some concerns. For instance, each pastry contains 9 grams of sugar alcohols, which can cause digestive discomfort, such as gas and diarrhea, for some individuals. Additionally, the ingredient list includes several food dyes. A better alternative would be two slices of Hero Seeded Bread, offering 12 grams of protein, 24 grams of fiber, and free from sugar alcohols and food dyes.
Mission Protein Tortilla Wraps
Nutritional Information (Per serving):
- Calories: 70
- Fat: 3 g (Saturated fat: 1 g)
- Sodium: 280 mg
- Carbohydrates: 16 g (Fiber: 16 g, Sugar: 0 g)
- Protein: 7 g
Tortillas typically aren't high in protein, and while this option promotes its protein content, it delivers just 7 grams per tortilla. Although this is more than a standard flour tortilla, it's still not enough to fulfill your protein needs in a meal. Additionally, this product contains hydrogenated soybean oil, which contributes unhealthy trans fats. The presence of an artificial sweetener and numerous preservatives makes it less desirable than a plain flour or corn tortilla. For a higher protein option with a shorter ingredient list, consider Egglife Egg White Wraps, which offer 5 grams of protein and only 25 calories per wrap.
Clif Builders Protein Bar
Nutritional Information (Per serving):
- Calories: 290
- Fat: 11 g (Saturated fat: 6 g)
- Sodium: 330 mg
- Carbohydrates: 29 g (Fiber: 2 g, Sugar: 17 g)
- Protein: 20 g
Protein bars are a convenient snack or meal component, but not all are created equal. Some, like this Clif Builder bar, can be surprisingly high in calories and added sugar. This bar contains 17 grams of added sugar, with three different sweeteners listed among the first four ingredients. Despite its calorie count, it offers minimal fiber, and over half of its fat content comes from saturated fats. Instead of this option, consider Think! Minis, which provide 6 grams of protein and 3 grams of fiber with only 100 calories and 3 grams of added sugar per piece.
Gatorade Protein Bars
Nutritional Information (Per serving):
- Calories: 360
- Fat: 13 g (Saturated fat: 10 g)
- Sodium: 150 mg
- Carbohydrates: 41 g (Fiber: 2 g, Sugar: 29 g)
- Protein: 20 g
This protein bar packs nearly as many calories as a full meal. While it might be suitable for an athlete needing a calorie-dense recovery option, most of us don't need a snack with 29 grams of added sugar. Additionally, this bar contains TBHQ, a preservative with questionable health effects, and nearly all of its fat content comes from less healthy saturated fats. A more nutritious alternative is the ALOHA Protein Bars, which contain only 3 grams of saturated fat and added sugar while providing 14 grams of protein and 10 grams of filling fiber.
Lenny & Larry's The Complete Cookie
Nutritional Information (Per serving):
- Calories: 220
- Fat: 5 g (Saturated fat: 3 g)
- Sodium: 100 mg
- Carbohydrates: 35 g (Fiber: 5 g, Sugar: 1 g)
- Protein: 8 g
Lenny & Larry's cookies were among the first high-protein snacks on the market. While cookies aren’t typically known for their protein content, this one offers 8 grams per half serving. However, it might not be the best choice for your shopping list. With 11 grams of added sugar and over 200 calories per half cookie, it packs a lot of calories into a small portion—and most people won’t stop at just half. Eating the entire cookie would amount to 440 calories and over 20 grams of sugar. A better option would be Magic Spoon Treats, which contain zero grams of sugar and offer 12 grams of protein per bar.
Pure Protein Popped Crisps
Nutritional Information (Per serving):
- Calories: 150
- Fat: 6 g (Saturated fat: 0.5 g)
- Sodium: 33 mg
- Carbohydrates: 13 g (Fiber: <1 g, Sugar: 2 g)
- Protein: 12 g
While these chips offer 12 grams of protein and contain less fat than many other chip options, they still aren't a particularly healthy source of calories. They might serve as a decent snack or a side to your lunch sandwich, but with less than 1 gram of fiber, they won't be very filling and also contain a few grams of sugar. For a more nutritious crunchy and salty option, consider Only Bean Roasted Edamame. It provides 14 grams of protein, 5 grams of fiber, zero added sugar, and an ingredient list with just three simple ingredients.
Carnation Instant Breakfast Essential Fruit & Protein Smoothie Nutritional Drink
Nutritional Information (Per serving):
- Calories: 220
- Fat: 7 g (Saturated fat: 1 g)
- Sodium: 150 mg
- Carbohydrates: 35 g (Fiber: 0 g, Sugar: 10 g)
- Protein: 5 g
Although marketed as a fruit and protein smoothie, this drink delivers only 5 grams of protein per carton, which is far from sufficient for a meal replacement, and it comes with a significant amount of added sugar. While these drinks might be more suitable for kids, even they would benefit from more protein, less sugar, and some added fiber. A better alternative is Koia plant-based shakes, which offer nearly 20 grams of protein, 7 grams of fiber, and less added sugar, all made with non-GMO ingredients.
Bolthouse Farms Protein Plus Coffee
Nutrition (Per serving):
Calories: 400
Fat: 7 g (Saturated fat: 3.5 g)
Sodium: 230 mg
Carbs: 55 g (Fiber: 0 g, Sugar: 49 g)
Protein: 30 g
If you enjoy a coffee drink that provides protein, you may have tried this shake. Although it packs plenty of protein to constitute a meal, it contains 36 grams of added sugar. This is nearly the same amount of sugar in a 12-ounce can of soda! For a protein-packed coffee drink, you are much better off with Slate Latte. The drink provides 20 grams of filling protein for only 100 calories. That makes one of their lattes an excellent option for a snack or meal component, and they contain 0 grams of added sugar.
Muscle Mac
Nutritional Information (Per serving):
- Calories: 410
- Fat: 11 g (Saturated fat: 6 g)
- Sodium: 920 mg
- Carbohydrates: 57 g (Fiber: 2 g, Sugar: 7 g)
- Protein: 20 g
While it’s appealing to get a protein boost with your noodles, this option also comes with nearly half a day’s worth of sodium and only 2 grams of fiber. At 410 calories, it’s suitable for a meal, but the low fiber content means it might not be as filling as you'd like. Bean-based noodles are a better alternative, such as Banza Shells & Classic Cheddar, which provides 5 grams of fiber and 18 grams of protein per serving while also reducing the sodium content by 250 milligrams.
Quaker Protein Instant Oatmeal
Nutritional Information (Per serving):
- Calories: 230
- Fat: 5 g (Saturated fat: 1 g)
- Sodium: 170 mg
- Carbohydrates: 38 g (Fiber: 4 g, Sugar: 12 g)
- Protein: 12 g
While oatmeal isn't typically a high-protein food, some manufacturers have created flavored options to provide a more balanced breakfast. However, this banana nut protein oatmeal contains 10 grams of added sugar, and since all the ingredients are pre-mixed, you can’t reduce that sugar content. A healthier alternative is Bob's Red Mill Protein Oats, which contain just one ingredient—oats—offering 10 grams of protein per serving with no added sugar. To boost the protein content, cook them with milk and top with fresh fruit for a naturally sweet flavor without the extra sugar.
Premier Protein Protein Pancake
Nutrition (Per serving):
- Calories: 210
- Fat: 3.5 g (Saturated Fat: 0.5 g)
- Sodium: 400 mg
- Carbs: 27 g (Fiber: 1 g, Sugar: 5 g)
- Protein: 15 g
These ready-to-eat pancakes might be a convenient option for a quick breakfast, but there are better choices out there. While the 15 grams of protein in these microwavable pancakes is a good start, the fiber content is lacking, and there are options with less added sugar. Consider Naked Protein Pancake Mix, which offers 22 grams of protein per serving, along with 3 grams of fiber and only 17 grams of carbs. Simply mix the powder with water and cook on the stove. For an even quicker breakfast, prepare these in advance, store them in the fridge or freezer, and heat them up as needed. Pair them with fruit and nut butter to boost your fiber and protein intake even further.
Nature Valley Oats & Honey Protein Granola
Nutrition (Per serving):
- Calories: 270
- Fat: 7 g (Saturated Fat: 1 g)
- Sodium: 170 mg
- Carbs: 41 g (Fiber: 4 g, Sugar: 16 g)
- Protein: 13 g
Granola can be a tasty and crunchy addition to your meals, whether enjoyed with milk as a cereal alternative or sprinkled over yogurt. However, many granola options are loaded with sugar. While this version offers 13 grams of protein, it also contains 15 grams of added sugar in just a 2/3 cup serving, with sugar listed as the second ingredient. A better option to consider is Catalina Crunch Cereal, which delivers 110 calories per serving, along with 11 grams of protein and 9 grams of fiber. Plus, it avoids using added sugar or artificial sweeteners.