Summary
What are nutrition bars?
Nutrition bars are distinguished from candy bars by their higher content of protein (typically around 10 to 20 grams), fiber (typically 5 to 10 grams), and/or healthy, unsaturated fats — as found in various "nut" bars. Even "energy bars," which can pack 10+ grams of sugar for a quick boost, plus other carbs, typically include a good amount of protein (see Background).
What did CL's tests of nutrition bars find?
We independently purchased (online or in stores), tested, and compared bars popular among ConsumerLab members, including products from Aloha, Barebells, Clif Bar, GoMacro, David, IQ Bar, Kind, Larabar, Kirkland (Costco), Perfect Bar, Pure Protein, Quest, and RxBar. Our laboratory tests showed that each nutrition bar contained its listed amount of protein and fiber, and those that claimed to be gluten-free, were. However, several products failed to live up to claims regarding fats (one had an extra 8 grams — most of which were saturated), carbohydrates (one had an extra 7 grams), and sugar alcohols (one had more than 75% than listed). These products were NOT APPROVED. High cost was not found to be an indicator of high quality (see What CL Found, our Results table, and How Products Were Evaluated).
Top Picks:
Among the products that passed our tests and were APPROVED, we selected Top Picks representing the best combination of quality, taste, and value. Top Picks were chosen for High Protein Bars, Energy Bars, and Nut Bars.
Health benefits of nutrition bars
Extra protein (typically about 30 grams to 50 grams per day) can help athletes build muscle and older people prevent or reverse age-related loss of muscle and strength when used in conjunction with resistance-type exercise. Other than from meats and high-protein foods, the easiest way to get this much protein is from a protein powder added to a drink or from protein bars, although it's hard to pack 20 grams or more of protein into a bar and have it taste great. Nutrition bars can also be a convenient way to get a range of nutrients (protein, fats, carbs, vitamins, and minerals) when you're on-the-go and don't have time for a meal.
Nutrition bar tips
Just by looking at a label, you may be able to spot a problem if you add up the calories and the total doesn't closely match what's on the label. Also, watch out for bars claiming to get their fiber from "tapioca starch" (as it is mostly starch with little, if any, fiber) as well as those listing "Net Carbs" — which is not an FDA-defined term. Also, be aware that lower-calorie bars typically achieve this with sugar alcohols and other sugar substitutes that can cause gas or a synthetic fat, such as EPG (for esterified propoxylated glycerol). Individuals with lactose intolerance may want to avoid certain milk-based proteins. Keto bars may contain significantly more fat, and in particular, saturated fat (often from coconut oil), than other types of bars. Other ingredients that you may not expect are caffeine and added vitamins and minerals, and be aware of allergens, such as nuts, and saturated fats from some milk proteins. Finally, be aware that nutrition bars add significant calories to your diet and, unless replacing other foods, have been shown to cause weight gain.
