The 20 best protein bars of 2022, according to dietitians

August 12, 2022

We know the feeling — the feeling of waltzing down a supermarket aisle to find the protein bar section, but getting too overwhelmed that we just put our protein bar-hunting on the back burner.

Now, it’s time to revisit that deep-dive into all the different brands and ingredients that are expert-backed to help you up your protein count in a healthy, balanced way — whether you’re looking for a pre-workout snack before hitting your rowing machine and treadmill or are looking to swap out unhealthy boxes in your pantry. (Related: best protein powders, per experts).

“When looking for the healthiest options for protein bars, I always prioritize ingredients and ensure the ingredients are simple and natural,” Kayla Barnes, certified brain health coach and nutrition expert, told the New York Post. “You should be able to pronounce or have heard of the ingredients before. Avoid bars with pro-inflammatory oils like canola and soybean and artificial ingredients.”

Luckily, Barnes and four nutrition experts — including dietitians — rounded up the 20 best protein bars of 2022. Not only that, but they share their expertise below to help you answer some crunching questions about protein bars.

Click to jump to the best protein bars:

What are the best protein bars?

The best protein bars will depend on your personal goals and dietary needs.

“Some people look for protein bars to give them energy on the go and bridge the gap between meals others look for protein bars that may help support weight loss or muscle growth,” Mia Syn, MS, RD, registered dietitian and author of the “Mostly Plant-Based” cookbook, told the Post. “Additionally, some may be looking for a bar that specifically caters to their dietary needs such as gluten-free, plant-based or keto-friendly.”

“The best protein bars offer high quality protein alongside important nutrients, while also having a desirable taste and texture,” Kelly Jones, MS, RD, board-certified sports dietitian and owner of Student Athlete Nutrition adds. “If you are eating protein bars regularly, I also recommend limiting ingredients such as artificial sweeteners, most sugar alcohols, and high doses of fibers such as inulin and chicory root, since frequent or high consumption can cause digestive distress in some people.

Which bar has the most protein?

According to Jennifer Maeng, MS, RD, adult clinical nutrition specialist and founder of Chelsea Nutrition, three brands offer 15 to 22 grams of protein per serving: No Cow, Quest and Rise. Hitting 20 grams per serving, ONE bars is another good brand, as recommended by Barnes.

“The highest protein bars pack around 20 grams or more,” Syn adds. “CLIF Builders contain 20 grams of protein per bar and are designed to help recovery after a tough workout,” she highlights.

However, more protein isn’t always better. “While there are a couple of bars on the market packing in 30 grams of protein, they aren’t my top recommendation due to the balance of nutrients and other ingredients,” Jones notes.

Is it healthy to have a protein bar every day?

According to Amy Gorin, MS, RD, an inclusive plant-based dietitian and owner of Plant Based with Amy, it really depends on what bar you are choosing.

“There are some very nutritious bars out there that are made with whole-food ingredients like nuts and seeds — and they are some very processed food bars that I would not recommend eating a lot of,” she told The Post.

The nutritional criteria for protein bars, explained by our experts

When selecting a protein bar, it’s important you know your needs, first and foremost. Is this a snack? Is this a potential meal replacement given your lifestyle?

“I try to make sure it contains about 180-250 calories per serving, at least 10 grams of protein and minimum 4 grams of fiber,” Maeng notes. “I also look at the net carb (total carbohydrate – fiber = net carb) and look for products that have 15 grams or less of net carb to minimize blood sugar spikes and crashes, which can impact their energy levels as they go about their day.”

On the same token, carbohydrate plays an important role in muscle building and repairing so you shouldn’t just look for low carb protein bars. “Try to look for bars that use carbohydrates that are higher in fiber (indigestible part of carb) such as dates, seeds, whole grains, and nuts,” Maeng adds.

What are the benefits of protein?

Above all else, knowing the nutritional impact of protein is important when on the lookout for protein bars (and naturally so!)

“Protein is an essential macronutrient and is found throughout the body including muscles, bones, skin and hair,” Syn explains. “This satiating macronutrient helps you feel full and may help support weight management and even weight loss. It also helps with muscle mass maintenance and growth when coupled with strength training.”

Best Protein Bars

1. Bob’s Red Mill Peanut Butter & Jelly, Banana & Chocolate Variety 12-Pack, $27

One of the best high-protein breakfast bars

“Bob’s Bars are a good high-protein breakfast bar because they pack a balance of plant protein, fiber and good fats to start your day on an energized and satisfied note,” Syn recommends. They’re made with a short and simple list of wholesome ingredients including whole grain oats, peanut butter and organic honey, with up to 8 grams of protein, 3 grams of filling fiber, and less than 230 calories per bar.

2. RXBAR Honey Cinnamon Peanut Butter 10-Pack, $12 to $13

One of the best high-protein breakfast bars

“I’ve been a fan of RxBar for many years now, and love that they released “RXBAR AM” to provide additional energy from carbohydrate via oats and honey,” Jones says. She loves eating one an hour or more before a morning workout.

“You can also pair it with a tall glass of dairy or soy milk to increase protein further and get enough energy for a small meal,” she adds. “The texture is also fantastic.”

3. Kion Real-Food Energy Bars 12-Pack, $40, original price: $45

One of the best high-protein breakfast bars

Though a bit of a splurge, Kion’s Real-Food Energy Bars are one of Barnes’ recommendations for breakfast-time, especially. These bars contain a balanced ratio of protein, healthy fats and carbs from real foods (like chia seeds and organic cocoa nibs). Plus, you won’t have that sugar-crash feeling.

4. Legion Athletics Chocolate Peanut Butter Protein Bars 12-Pack, $40

One of the best protein bars for muscle gain

“Protein with a high biological value (a value that measures how well the body can absorb and utilize a protein), such as whey protein found in Legion Protein Bars, best supports muscle growth,” Syn notes. Plus, the brand has other naturally sweetened flavors to choose from.

5. Perfect Bar Peanut Lover’s Variety Bundle (8-Pack), $21

One of the best protein bars for muscle gain

For muscle gain, Jones recommends protein bars that also offer more energy and aren’t low in carbohydrate. Luckily, Perfect Bars clock in with 340 calories and 17 grams of protein.

“This could be a great snack before bed for those looking to gain weight since muscle protein synthesis requires both energy and protein, and a key time for it to occur is during sleep,” she adds. “It can also help bridge the time between two larger meals, or be a good option to pair with fruit and milk for an on-the-go breakfast.”

6. Epic Paleo-Friendly Protein Bars (4-12 Pack), $9 to $32

One of the best protein bars for muscle gain

Barnes recommends grass-fed beef protein bar like an EPIC bar. They contain simple ingredients such as grass-fed venison, sea salt, encapsulated lactic acid, water, black pepper, cultured celery powder, onion powder, and garlic powder. “The bar has 1 carb and zero grams of sugar,” she adds.

7. GoMacro MacroBar Organic Oatmeal Chocolate Chip Vegan Protein Bars 12-Pack, $36

One of the best protein bars for muscle gain

“For muscle gain, you’ll want a bar that contains an excellent amount of protein,” Gorin notes. “I like the GoMacro Organic Vegan Protein Bars.” In each bar, too, you get 12 grams of protein for 270 calories.

Extra tip: try and choose a GoMacro bar that doesn’t feature “natural flavors.”