Are you looking to eat healthier? If you are, you know how overwhelming the protein bar section can be! With so many competing brands on the shelf, it’s hard to know are Clif Bars are healthy? In this Dietitian review, I’ll look at the original Clif bar as well as other items in the CLIF product line such as Clif Builders, Zbar Bites, Clif Energy Bites, and Clif Nut Butter Bars. After we review the ingredients and nutrition facts I’ll share if they are worth keeping in your pantry or if you should find other snack bars to buy.

Let’s learn more!

Are they Healthy for You?

This will heavily depend on who is eating them! Just like many foods, a food can be healthy for one person’s goals but not healthy for someone else.

Let’s look closer at the nutrition facts and then list out the benefits and drawbacks of Clif Bars. I will then be sharing about CLIF other products including Builders, Oat Bites, and Nut Butter bars. Each product is different and may fit your unique situation.

Clif Bar Nutrition

Clif Original Chocolate Chip

250 calories
10g protein
43g carbs
5g fiber
16g added sugar

With 16 grams of added sugar, 43 grams of carbs, and 250 calories these energy bars resemble more of a sugary protein cookie. These bars are not healthy for the average person who wants to grab a convenient mid-day snack to eat at their work desk.

The box literally is labeling them as “energy bars” and the owner says on the box he developed the recipe because he needed food for his 175 mile bike ride. Wow! I don’t think i’ve ever biked that far in one trip before.

The nutrition label only provides numbers, so let’s look at what’s actually inside a Chocolate Chip Clif Bar, ingredient by ingredient, and how that impacts how “healthy” we rate them to be.

Organic rolled oats– This is the first ingredient, which means it is used in the largest quantity. Oats are a whole grain and provide a good source of soluble fiber. A meta-analysis in the Journal of Nutrition shows strong evidence that soluble fiber lowers triglycerides and “bad” (LDL) levels of cholesterol. If you are wanting to improve your heart health, then having snacks or meals that use oats is crucial!

Organic brown rice syrup, organic tapioca syrup, organic cane syrup. Three different added sugars, all doing the same job: sweetening the bar and giving it quick-burning carbs. This is perfect if you’re fueling a long hike or bike ride. However, for the average person who sits at a desk or only does light activity, we really do not need high added sugar foods or drinks. Eating snacks high in added sugars when you have a sedentary desk job means all that quick-use energy is now being stored for later use. Diets high in added sugar promote your liver to secret more “bad” LDL cholesterol in your bloodstream. A study from the journal Progress in Cardiovascular Diseases found that added sugar from sucrose and high fructose corn syrup increase your risk for coronary heart disease.

Soy rice crisps (soy protein isolate, rice flour, barley malt extract). This is where most of the bar’s protein comes from. The barley malt extract means this bar is not gluten free.

Organic roasted soybeans and organic soy flour. For more protein.

Chicory fiber. This is where some of that fiber count comes from, and it’s a prebiotic (it feeds the good bacteria in your gut). Chicory fiber can cause bloating or GI upset in people who aren’t used to eating it. As a Reddit user commented, “the peanut butter clif bars turn me into a fart machine”. Let’s just say I wouldn’t eat these for the first time at a social event.

Sunflower and/or soybean oil. The fat source, mostly unsaturated fat. Soybean oil in small amounts can be okay. However, soybean oil is high in Omega 6 fatty acids. A diet high in omega 6’s and low in Omega 3’s can lead to inflammation. It is hypothesized that too much Omega 6s can lead to Coronary heart disease as researched in the British Medical Journal.

Unsweetened chocolate, natural flavors, salt, organic cinnamon, mixed tocopherols. Flavor and a touch of preservative. It is shelf stable and unrefrigerated, so the preservatives have to do their job!

Who Should Eat These?

1. Exercise or endurance activities that last for 60 minutes or longer. Things like long distance running, hiking, swimming, or biking. They are also great for someone with a physically demanding job such as construction, mechanics, or movers.
2. A post-workout snack for someone who is looking to maintain their weight. The American Council on Exercise (ACE) recommends a 4:1 or 3:1 carb to protein ratio for those looking to maintain their weight.

If weight loss is your goal, look for a protein bar with a 2:1 or 1:1 carb to protein ratio. Clif has a bit over 40 grams of carbs, which means the ideal ratio would have 20 grams of protein to achieve the ideal 2:1 ratio. However, Clif only has 10 grams of protein, making the ratio 4:1.

Clif Bar Benefits

1. Good Source of Protein (10 grams). This is more than your average granola bar.
2. Good Source of Fiber (5 grams). From oats, chicory root and soybeans.
3. Shelf Stable– Easy to Keep in a Gym Bag or eat on the go
4. Multiple Delicious Flavors (brownie, cookies and cream, chocolate chip, yum!)
5. No artificial or Non Nutritive Sweeteners– such as sucralose, aspartame, stevia, monk fruit, erythritol etc. Unlike other bars that use these, Clif bars would not have an aftertaste or cause GI upset.
6. Made with Organic Oats– Organic Oats are free from Glycophosphates which has raised concern for health issues such as infertility.
7. Filling Snack– 250 calories, 5g fiber, and 10g of protein content would make this a filling snack compared to eating a Special K, Chewy, or FiberOne granola bar. While 250 calories is more than popcorn or other protein bars, it is not off the charts in calorie content.
8. Great Texture– The bars resemble a soft and chewy cookie, which makes it easy to eat even in action during a bike ride. Unlike other protein bars, it is not rubbery, chalky, or gritty.

Clif Bar Drawbacks

1. High Added Sugar Content– great for someone who needs a dense energy source, but not ideal for someone watching their blood sugar, weight, or cholesterol.
2. Not Allergen Friendly– Contains Soy Protein. Also label warning that it MAY contain wheat, milk, peanuts and tree nuts. The malted barley extract means these are not gluten free. I would not feel safe letting my son with tree nut allergies eat this outside of the home.
3. Lower in Protein– Clif is labeled as “energy bar” versus a “protein bar”, so I won’t say they are mislabeled or too low in protein. HOWEVER, they are often placed next to protein bars in grocery stores, so shoppers assume it’s a protein bar. If looking for a protein bar, go for a brand that has 15-20g of protein.
4. Not a Meal Substitute– There is not enough protein, calories, vitamins, or minerals for it to substitute a full meal. They could be a heavy snack though.
5. Not For Weight Loss- The carb to protein ratio (4:1) is ideal for a post workout snack for those who want to maintain their weight. Those who want to lose weight need a protein bar with a 2:1 or 1:1 carb to protein ratio.

Verdict

Perfect for endurance activities over 60 minutes and as a post workout snack for those who are maintaining their weight.

Clif bars should be avoided if you want to manage your weight, or are watching your blood sugars. As a Dietitian, I look for low sugar protein bars and recommend them in Top Low Sugar Protein Bars | A Dietitian’s Favorite Picks.

For an everyday healthy snack, look for items that are low in added sugar but still are rich in protein and fiber. I put together an extensive list inside; Healthy Snacks for Nurses | 20 Quick Options From a Dietitian. Inside are options that are geared towards people who have an on the go busy job and need something quick to grab! So you don’t need to be a nurse to benefit from the ideas : )

Which Clif Bar is the Healthiest

Clif Nut Butter Chocolate and Peanut Butter Bar is the healthiest with 37% less added sugar and 38% fewer carbs than Clif Original. With 6 grams of added sugar, 27 grams of carb, and 6 grams of protein it makes for a balanced snack for both kids and adults.

What is Healthier than a Clif Bar

Clif bars are convenient, so chances are you are looking for something you can just “grab and go” on a busy day. Here are my favorite grab and go snacks that are less than 6 grams of added sugar and have at least 10 grams of protein:

1. 2 Hard Boiled Eggs/Premade Egg Bites + Clementines
2. SMASH bites + Greek yogurt
3. BUILTPuff Bars
4. IQbar
5. TruBar
6. GFB peanut butter bar
7. Bada Bean Roasted Bean Snacks + String Cheese
8. BARE apple chips + Turkey Jerky Stick
9. Starkist Tuna pack + Whole Grain Crackers
10. Dried Apricots + Popcorn + PowerUp Protein Trail Mix
11. Whole Grain Bagel + Almond Butter or Peanut Butter Pack

For other oat energy bars that are soy free and have less added sugar I recommend:

1. RX Nut Butter and Oat Bars– these closely resemble Clif bars as they also have 10g protein and 220 calories.
2. Bob’s Red Mill Oat Bars– certified gluten free

What Makes a Healthy Snack Bar

Our biggest priority is to look at the ingredients. When picking a bar, we want to look for:

1. Added Sugar– ideally less than 7 grams
2. Protein– 7 grams minimum. If you find a bar that doesn’t have this much protein- you can always add on other proteins on the side (egg, yogurt, cheese, edamame, etc)
3. Whole Food Ingredients– Look for things like oats, nuts, quinoa, flaxseed, chia, egg whites and less of corn syrups and soybean oils.
   

Next, you’ll want to know what and when you are eating them. Is this just a mid-day snack? a weight loss snack? after a workout? a heavy duty snack because your lunch break is going to be late today?

I’ll go through some specific life situations below to help you determine if any of the 4 Clif Bars fits your needs.

If there’s a muscular man on the package of Clif Bars, these bars must be the key to achieving a chiseled bod, right?

Are Other Clif Bars Healthy?

You’ve probably noticed other varieties of Clif bars on the shelf. They have different levels of added sugar, calories, and protein which means they can be used outside of long bursts of activity.

Clif Builders

Chocolate Flavor

280 calories
20g protein
31g carb
3g fiber
17g added sugar

Bar Benefits

1. High Protein Content– 20 grams is great to help muscle recovery after a workout such as weight lifting, swimming etc

Bar Drawbacks

1. High in Saturated Fat- This bar packs in 30% Daily Value (DV) of saturated fat which is not heart healthy.
2. Very High in Added Sugar– The box claims to be “low glycemic” but with syrups being 2 out of the first 3 ingredients alongside a lower fiber content, Im not 100% sure how this could be the case with 17 grams of added sugar.
3. Carbohydrate Source– The only carbohydrates in this bar are coming from the added sugars of cane and brown rice syrup. These make rapidly absorbed carb sources, but unlike a grain or unsweetened dried fruit it adds a lot of added sugar.

Verdict

Pass on this bar! There are many other brands available that have less saturated fat and added sugar.

These bars are best for post-workout and provide both a mix of carbs and protein.

1. RX Nut Butter and Oat Bar (10g)
2. GFB Oatmeal Raisin Bar (12g)
3. TruBar (12g)
4. ALOHA bars (14g)
5. Rise Breakfast Protein Bars (18 g)- also high in added sugar, but it is coming from honey vs. rice syrup. The ingredients are super simple and short!

If you are considering Quest bars for post-workout instead, be sure to read Are Quest Bars Healthy? What a Dietitian wants you to know before you buy first.

Clif Nut Butter

Chocolate & Peanut Butter

230 calories
6g protein
27g carb
3g fiber
6g added sugar

Bar Benefits

• 1. Pea Protein instead of soy- which makes this perfect for someone with a soy allergy.
• 2. Real Food in First 3 Ingredients- Peanut Butter, Oat Flour, and Rolled Oats are the first 3 ingredients meaning they are used the most in the recipe.

Bar Drawbacks

• 1. It still has added sugar. However, compared to 9-12 grams found in most mainstream snack bars, 6 grams is not shabby especially with a chocolate flavored bar!

Verdict

This is a great overall balanced snack. It has a source of protein, even though its not very high, and has a fair amount of calories. This would be a perfect bar to keep in your bag or car console as a backup snack when hunger strikes.

Zbar

Bar Benefits

1. Uses an oat blend as first ingredient.
2. Uses fig paste which makes me think it would have significantly less added sugar than the typical granola bar.
3. Good calorie amount for a kid snack.

Bar Drawbacks

1. 9 grams of added sugar- for a kid, this is a lot. Especially for young kids. This a glorified granola bar and not too different from other brands on the market.

Verdict

If your kid enjoys these, then having them from time to time is okay. However, I wouldn’t keep these as a staple energy bar for school lunches.

Zbar Oat Bites

Bar Benefits

1. Less Sugar than Original Zbar- only 6 grams of added sugar compared to the 9 grams in than the original Zbar.
2. Less Messy to Eat- They come in mini bite sized pieces and are easier for kids to eat without all the crumbly mess of a regular granola bar.

Bar Drawbacks

1. Small Portion- There are only 4 “bites” per package which may not be very filling for older kids.

Verdict

These could be a convenient after school snack or road trip snack. Put on top of yogurt or put a bit of nut butter on top to make them for filling.

For all other easy to pack and less messy snacks, I put together a list in Healthy Airplane Snacks | 19 Nutritious Ideas for Adults and Kids.

Are they Healthy Snacks? 

As shared above, Clif Energy bars are not healthy snacks for someone who sits at an office desk or has a sedentary lifestyle. There are many other quick and easy snacks you can make that are filling and can provide a good energy boost.

Clif Nut Butter is the best every day healthy snack as it has a good source of protein and fiber while having only 6 grams of added sugar.

For Pregnancy?

A Clif bar would be a convenient snack that has the calories, protein, iron, and fiber that your body needs during pregnancy. However, if you have gestational diabetes I would not recommend a Clif bar due to the high amount of added sugar.

If you are pregnant and you have food aversions, these bars could be really useful for getting in enough calories with a boost of protein if you can’t stomach other foods.

I would keep one of these in my purse for in between appointments, at my work desk, or at home. While it’s not a kale mango chia seed smoothie, it is more nutritious than snacking on donuts and cookies. 

Lets be honest, those sugar cravings during pregnancy are NO JOKE, so pick something better versus trying to eat perfect! Eating an apple just doesn’t cut it the same way that something with chocolate chips does. #IYKYK

For Diabetics? 

The Original Clif bars are not ideal for those with diabetes because of the large amount of added sugar. However, the Nut Butter bars would be a better choice as they only have 6g of added sugar and have a good source of protein and fat which is beneficial to have in a food that has carbohydrates.

When picking a snack bar, you will want to find one that has a good source of protein and fiber, while being low in added sugar. The original clif has brown rice syrup. This is a more natural form of added sugar, but it could still cause a spike in blood sugar.

If you need other low sugar high protein bar ideas, please look at my list inside Top Low Sugar Protein Bars: A Dietitian’s Favorite Picks.

There are other high fiber high protein snack ideas inside DASH Diet Snacks: 10 Delicious and Healthy Options to Satisfy Your Cravings and Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian.

In these posts you will find snacks that use whole foods, have a good source of protein, and are easy to make!

For Kids?

No, the original Clif bar is too high in added sugar for kids. 

A good alternative would be either the Clif Oat Bites, Nut Butter bar, or the Clif minis. All of these would make a good for an after-school snack, or to eat before a sports game or practice. 

For Weight loss? 

No, Clif is too low in protein and too high in carbohydrates for a weight loss snack. In the Journal of Clinical Nutrition Experimental, it was observed that a high protein breakfasts had greater levels of fullness and appetite than those that consumed a high carbohydrate breakfast.

If you want to find other protein bars with less added sugar and more protein, be sure to read my Protein Bars for Weight Loss: Top Picks from a Dietitian (2026)

When to Eat Clif Bars? 

Clif energy bars are best eaten 90 minutes-2 hours before a longer workout or endurance activity that lasts 60 minutes or longer. The higher amount of carbohydrates from the oats and brown rice syrup provide an energy source while the 10 grams of protein can help prevent muscle injury.

The Nut Butter and Clif Minis are perfect for a mid-morning or mid-afternoon snack. They can be paired with a greek yogurt for extra protein, or paired with fruit to make it a more satisfying snack.

Are they a Healthy Breakfast?

For those with an active job who are always on their feet (nurses, construction workers etc) the original Clif bar would be a good option as it is higher in carbohydrates than other protein bars.

Since they only have 10g of protein, I would grab a low fat string cheese or a plain/ low sugar greek yogurt to eat with the bar for a more complete breakfast.

If you are looking to manage your blood sugar, having a higher protein breakfast can have beneficial effects on your A1c and blood glucose.

If weight loss is your goal, having a protein bar with carbohydrates is perfect for breakfast, but you will want to have something with more than 10g of protein and less added sugar. I would look for bars that have at least 18 or more grams of protein. I have a list of brands in Protein Bars for Weight Loss: Top Picks from a Dietitian (2026)

Takeaway

Original Clif bars are high in added sugar and calories which support an active lifestyle. They are useful snacks when traveling, sports, and for pregnancy. However, they are not ideal for those wanting to lose weight, those with diabetes/prediabetes, or those with soy or nut allergies.

The Clif Nut Butter and Clif Mini bars are perfect for kids and adults who want a balanced snack. For those looking for a post-workout higher protein bar, skip the Clif BUILDERS and find a brand lower in saturated fat and added sugar. 

Despite being high in added sugar, they are healthier than a candybar. A full sized Snickers has 28g of added sugar, 1g of fiber, and only 4g of protein. Compared to a Clif bar which has 17g added sugar, 4g fiber, and 10g of protein.

Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.