Buying protein bars: how to choose a high-protein snack that suits you

At first glance, choosing a protein bar seems simple: pick a flavour, check the protein content and place your order. In practice, bars vary considerably in nutritional value, serving size, sweeteners and ingredients. As a result, a bar marketed as a protein bar may be more like a sweet snack with only a modest amount of protein.

For sportspeople, fitness enthusiasts and active adults, there are three pitfalls to watch out for:

• Confusing protein per 100 g with protein per bar. A larger bar may contain more protein, but it may also have considerably more calories.
• Assuming “low sugar” means low in carbohydrates. Many bars contain polyols, such as maltitol. These are not always counted as sugars, but consuming too many may have a laxative effect.
• Skipping the ingredients list. Milk, soya, nuts, gluten and sometimes collagen are common ingredients in protein bars. Always check the label for the specific flavour.

What should you check before buying?

1. Check the nutritional information per serving

First, compare the amount of protein in each individual bar. Depending on its size, a practical protein bar might contain 18 to 25 g of protein. Also check:

• energy per bar;
• carbohydrates and sugars;
• fat and saturated fat;
• fibre;
• salt;
• serving size and total weight.

A 55 g bar containing 20 g of protein is not directly comparable with a 74 g bar containing 25 g of protein. A higher protein content may be appealing in a post-workout protein bar, while for a snack on the go you might be more interested in a smaller serving and a longer shelf life.

2. Understand the difference between sugar, sweeteners and polyols

If you’re looking for a low-sugar protein bar, don’t just go by the front of the packaging. Check both “of which sugars” and “polyols” in the nutritional information. Ingredients such as maltitol, sucralose, isomalt and acesulfame-K are common.

Polyols can affect the sweetness and texture without being listed as ordinary sugar. According to product information from various brands, consuming too many may have a laxative effect. So don’t automatically build up a stock of several bars a day.

3. Check the protein source and allergens

Many bars contain milk protein, whey protein, soya protein or hydrolysed collagen. The protein source can affect the taste and texture, as well as how well the bar suits your diet. For example, a bar containing nuts or peanut butter is not suitable if you have a peanut or nut allergy.

Also look out for possible traces of:

• milk and lactose;
• soya;
• cereals containing gluten;
• peanuts;
• almonds and other nuts.

Always follow the information on the packaging, as ingredients and nutritional values may vary between flavours or product variants.

Our product picks for different needs

Suitable for: Beginners watching their budget

Xxl Nutrition High Protein Bar Chocolate - 50 g

Why it suits this profile: The 50 g serving is easy to manage if you’re buying a protein bar for the first time and want to compare the nutritional information per bar.

How this product avoids the pitfall

The product information lists 25 g of protein, 0.7 g of sugar and 179 kcal per bar. That means you don’t have to rely solely on the percentage per 100 g.

Main benefit & highlights

50% protein according to the product information, chocolate flavour and a 50 g serving. Contains milk and soya, and may contain other allergens.

Suitable for: Shoppers looking for premium quality

Barebells Protein Bars White Chocolate Almond 12 x 55 g

Why it suits this profile: A multipack of individually wrapped bars is ideal if you like to keep a regular snack ready for work, when you’re out and about or after a workout.

How this product avoids the pitfall

The product details list 20 g of protein, 1.3 g of sugar and 204 kcal per bar. The serving size is clear, unlike with a single bar when you don’t have a regular supply.

Main benefit & highlights

12 bars of 55 g, with 20 g of protein per bar and a white chocolate and almond flavour. Contains milk, soya and almonds; polyols are present.

Suitable for: Specific needs & frequent users

Grenade Carb Killa High Protein Bars Fudged up 12 x 60 Grams

Why it suits this profile: A box of 12 bars is handy for regular gym-goers who want to keep a supply ready for after workouts or busy working days.

How this product avoids the pitfall

The Fudged Up variant lists 20 g of protein, 1.7 g of sugar and 15 g of polyols per 60 g bar. These figures show why you shouldn’t look at “low sugar” alone.

Main benefit & highlights

12 individually wrapped bars, with 20 g of protein per bar and 232 kcal per bar according to the product information. Contains milk and soya.

Frequently asked questions about protein bars

When should you have a protein bar after working out?

It depends on your overall diet and schedule. A protein bar can be handy if you can’t have a meal straight after working out. Check the serving size, calories and protein content. Treat the bar as part of a varied diet, not as a replacement for all your meals.

How long does a protein bar keep?

The best-before date is on the packaging. Protein bars should generally be stored in a cool, dry place, out of direct sunlight and away from heat and moisture. Once opened, it’s best to eat the bar the same day. Check the packaging before use, and don’t use the product if it is damaged.

Is a multipack of protein bars better value?

A protein bar multipack may work out cheaper per bar and saves you having to order individual bars each time. Compare the price per bar or per 100 g, though. Also choose a flavour you actually enjoy; otherwise, you may not get through your stock. Take extra care with chocolate flavours in warm conditions, as the coating may melt.