If you are trying to lose weight, you might be thinking you need to start eating protein bars to reach your goals. If you are like me, you find yourself in analysis paralysis anytime you are in the protein bar aisle because of the amount of options. In this post, I’ll break down if protein bars can help you lose weight and share my top 10 protein bars.

Let’s get started!

Are Protein Bars Good for Weight Loss?

Yes! Protein is the most satiating macronutrient. A study in Advances in Nutrition suggests getting in higher amounts of protein, but not excessive amounts, helps keep lean muscle mass which is lost during weight loss. It also helps keep blood sugar levels stable which are very important for weight loss, energy levels, and food cravings.

They are perfect for a snack and a much better choice than getting oreos from the vending machine or defaulting to a bag of Fritos when hungry.

You do not have to eat protein bars if you want to lose weight. Protein goals can be met through eating protein from whole foods. These include plant and animal proteins such as meat, nuts, seeds, seafood, dairy, eggs, soy, and legumes. Oats are also incredibly helpful for weight loss and so I’ve put together a Best Time to Eat Oats for Weight Loss here.

Are they bad for weight loss? 

They can be for two reasons. The first is if you are covering up for bad habits. Are you eating a protein bar for lunch everyday because you haven’t learned how to pack a balanced meal? If so, no judgement! It takes some time to figure out meal planning, grocery shopping, and preparing meals.

There are so many quick and easy lunches you can bring to work, or even healthy options when ordering out. If you need more guidance on healthy meal ordering, you’ll appreciate my Healthy DoorDash Options post.

The second reason they can be bad is their overall nutrition content. Be mindful of how many bars you eat as they are not a good source of vitamins, minerals, and sometimes fiber. There are not enough calories in most bars to be eaten as a meal substitute. 

Now, if you are used to eating a bag of chips or a candy bar everyday for lunch, then I would argue that a protein bar is healthy for weight loss. 

If you need more healthy snack ideas be sure to check out:
1. Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian
2. Delicious Low Sodium Desserts (Dietitian Approved + Heart Healthy!)

When To Eat Protein Bars for Weight Loss?

I shared above that protein bars should not be used as a meal substitute. This is because they do not have enough nutrients, volume, and calories to be a sufficient meal. It is best to eat a protein bar as a post-workout snack or in between meals where there is a large gap of time. 

Protein bars are not only super easy to keep on hand, but they are golden for managing hunger especially when a typical meal time is going to be delayed. If you have unpredictable lunch breaks or a planned meeting that will go over your lunch, eating these beforehand is a game changer.

If you are an overnight worker, a study in Clinical Nutrition found having a high protein dinner leads to less spikes in blood sugar when eating overnight. This is really important for weight loss because when your blood sugar spikes, it stores the extra energy (aka calories) in your body for later use, which can lead to weight gain. 

If you work overnight and need easy nutritious snack ideas, I have some easy and healthy ideas in:
1. Top Healthy Night Shift Snacks: A Dietitian’s Ultimate Guide
2. Healthy Snacks for Nurses: 20 Quick Options from a Dietitian.

What ingredients to look for?

1. Between 7-20 of protein
2. 6g or less of added sugar if possible. There is a separate line item on the nutrition label for this.
3. Pea or Whey protein. Soy protein isolate seems to be problematic for some peoples stomachs and hormones.
4. 3-8 grams of fiber. Bars with large quantity of fiber, like Quest bars, will cause your stomach to cramp like mad!

What about Sugar Alcohols?

Sugar alcohols are beneficial for reducing added sugar intake and have been shown to not raise blood sugar. This is helpful for those with insulin resistance or type 2 diabetes. However, there was a study where increased sugar alcohol intake seemed to cause heart issues (heart attack, stroke etc), but the study was not repeated with confirmed results.

There are many common gastrointestinal (GI) problems that can happen such as bloating, gas, and diarrhea. For this reason, Harvard Health recommends moderation when consuming sugar alcohols.

Which Protein Bars are Best for Weight Loss?

As an Amazon Associate, I earn from qualifying purchases. I only recommend products I would personally use or recommend to clients as a registered dietitian.

1. Lenny and Larry CookieFied Bar
   
2. Orgain Snack
   
3. ONE
   
4. RX bar
   
5. Think! Plant Based Bar
   
6. Truebar
   
7. Built Puff
   
8. Rise– lots of sugar from honey, but overall simple ingredients
   
9. Quest– honestly I can’t stand the taste. and the very high amount of fiber in this bar will give you bad stomach cramps if you are not used to eating that much fiber in one sitting. I recommend eating half and pairing it with a piece of fruit for a balanced snack. I go over more about this bar in Are Quest Bars Healthy? 
   
10. Perfect Bar Mini– I prefer the smaller size paired with a piece of whole fruit. The original size is great for a more filling snack, but has a lot more added sugar.

Which bars to avoid?

1. Clif bars– high in added sugar and carbohydrates. These are great before hiking, biking, or swimming. I go into all the details in Are Clif Bars Healthy: Powerbar or Candybar? 
   
2. Larbars- super great ingredients and uses whole foods! It’s just too low in protein to be beneficial for weight loss. They are great for a healthy dessert or if you want a sweet snack.
   
3. Powercrunch– really high in saturated fat from palm oil (30% or more of your daily value)
   
4. FitCrunch– The ingredients could be better. They are made with Potassium Sorbate, Sucralose, and Soybean oil
   
5. Gatorade Protein Bar– 26g of added sugar, 40% daily value of saturated fat

How much Protein do I need for Weight Loss? 

It is recommended to have at least 1.0-1.2g/kg of your IDEAL body weight (not your current weight). I’ve seen people on social media saying you need to eat 1g of protein for each lb of your current body weight, which is excessive! Excuse me while I go and eat 2 whole chickens to get in my 250g of protein?! Eating excessive amounts of protein can cause metabolic problems, so it is of no benefit to you to overeat protein. Get in higher amounts, not excessive.

If you have started adding collagen powder to your routine for weight loss, you won’t want to miss Does Collagen Make You Gain Weight? [A Dietitian Weighs In].

Takeaways

Overall, Protein bars can be a convenient snack to help you reach your protein needs while keeping you satisfied and on track with healthy eating. Don’t become reliant on them or eat them as a meal substitute everyday. Think of them as a better snack alternative and a good backup food to keep on hand in case you aren’t able to get in a meal at a normal time.

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.