Key Takeaways
- Snack bars can be high in added sugars and low in protein and fiber, leaving you feeling hungry shortly after eating them.
- When searching for a healthy snack bar, look for options containing simple, whole-food ingredients, like nuts, seeds, dried fruit, and oats.
- Select bars rich in protein and fiber, and be mindful of the added sugar content.
If shopping in the snack bar aisle of the grocery store feels overwhelming, you’re not alone.
Finding a nutritious snack bar can be tricky with so many different options available.
Some bars are high in added sugars and lack the protein and fiber needed to keep you full.
Others contain artificial sweeteners that some people may or may not prefer.
Continue reading to learn how to choose a healthy snack bar with top choices from a registered dietitian.
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12 Healthiest Snack Bars According to a Dietitian
Whether you’re on the go, traveling, or just busy, snack bars can be a convenient way to bridge the gap between meals.
To help you get started in choosing a healthy bar, the following list includes 12 snack bars that are both nutrient-dense and tasty.
Remember that factors like your activity level and health history can determine which type of snack bar is best for you.
For example, highly active individuals may choose a bar dense in protein and carbohydrates to fuel their exercise.
On the other hand, people with diabetes may need to be mindful of the amount of carbohydrates in their bars to keep blood sugar levels in check.
Talk with your dietitian for individualized guidance and recommendations on bars and other snacks.
1. Kind Nut Bars
Kind nut bars often contain a delicious nut and chocolate combination and are easy to find at most grocery stores.
The first ingredient in these bars is always nuts, and they contain other whole food ingredients like dried fruit and seeds.
They’re also gluten-free.
The added sugar content of these bars varies based on the flavor, with many options as low as 4 grams of added sugar.
Kind products don’t contain artificial sweeteners.
Kind nut bars are also high in fiber, with several flavors providing 25% of the daily recommended fiber intake.
2. RxBar Protein Bars
You may recognize RxBars by the simple ingredients listed in bold font on the front of the packaging.
These bars rely on four primary ingredients: egg whites, almonds, cashews, and dates.
Rx protein bars get their protein from egg whites and nuts, with 12 grams of protein per bar.
These bars are sweetened only with dates and contain zero grams of added sugar.
They have up to 6 grams of fiber each.
Rx bars are also gluten-free.
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3. GoMacro Protein Bars
GoMacro bars are a great option for people with dietary restrictions.
They’re vegan, gluten-free, and soy-free. They’re also low FODMAP diet-friendly.
These bars provide 10-12 grams of plant-based protein from sprouted brown rice and pea protein.
GoMacro bars contain more calories than the average bar, making them a good choice for fueling a workout.
On average, they provide 270-290 calories, 11-12 grams of added sugar, and 2-3 grams of fiber.
4. LaraBar Original Fruit and Nut Bars
LaraBars are made with simple, whole-food ingredients such as almonds, dates, apples, and spices.
All of their flavors contain nine or fewer ingredients.
LaraBars are naturally sweetened with dates and contain no added sugars.
They are a good source of fiber, with an average of 4 grams per bar.
Though they aren’t protein bars, they do contain 4 grams of protein from the nuts.
LaraBars are also gluten-free, soy-free, and vegan, making them suitable for people with dietary restrictions.
5. That's It Fruit Bars
As the name suggests, That’s It fruit bars contain just fruit! There are no added sugars, preservatives, or concentrates.
Each flavor consists of apples mixed with another fruit, such as mangoes, blueberries, and cherries.
That’s It bars are gluten-free, vegan, and allergen-friendly. They contain 3-4 grams of fiber per bar.
While they’re a convenient way to get in your fruit servings, these bars don’t contain fat or protein.
To create a balanced snack, simply pair a That’s It bar with a small handful of nuts or a mozzarella cheese stick.
6. Perfect Bars
Also known as the refrigerated protein bar, Perfect Bars have 15 grams of protein on average.
The protein comes from peanut butter, nonfat dry milk, dried whole egg powder, and rice protein.
They have 12 grams of added sugar and 4 grams of fiber.
Perfect Bars also contain dried whole food powders, including kale, flax seed, and apple.
The calories range from 290-340 per bar, making them great for fueling an active lifestyle.
7. Epic Protein Bars
Epic protein bars are a unique savory bar option similar to jerky.
The primary ingredients include grass-fed meat, seeds, and spices.
Many of their bars contain zero grams of added sugar and 1-2 grams of fiber.
They are naturally low in carbohydrates and provide around 10 grams of protein.
Read the nutrition facts label carefully, as some of the flavors are high in saturated fat.
For balance and satiety, add a fiber-rich carbohydrate on the side, such as fruit or whole-grain crackers.
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8. 88 Acres Protein Bars
The 88 Acres protein bars are vegan and gluten-free with simple ingredients.
They’re also nut-free, which makes them an excellent option for people with nut allergies.
Each bar provides 12 grams of protein from whole-roasted pumpkin seeds.
Maple syrup is the primary sweetener, with 4-7 grams of added sugars per bar and no artificial sweeteners.
88 Acres protein bars also contain 20-30% of the daily value for iron, which is much higher than the average snack bar.
9. Aloha Plant-Based Protein Bars
Aloha protein bars are vegan, soy-free, and gluten-free.
They contain 14 grams of protein from a blend of pumpkin seed and brown rice protein.
Aloha bars have 10 grams of fiber and 2-4 grams of added sugars.
Some of the flavors are sweetened with monk fruit, a zero-calorie sweetener.
Whether you include zero-calorie sweeteners in your diet is a personal choice.
More research is needed to determine the long-term effects of consuming sweeteners like monk fruit.
10. Thunderbird Bars
Thunderbird Bars are energy bars made from simple whole food and plant-based ingredients like dates, almonds, cashews, and spices.
These are not protein bars but do contain around 4 grams of protein each.
The bars are naturally sweetened with dates, so they don’t have any added sugars.
Each Thunderbird Bar provides around 4 grams of fiber, which is just under 15% of the daily value.
11. Kize Life Changing Bars
With delicious flavors like cookie dough and oatmeal chocolate chip, Kize Bars are a great way to manage sugar cravings.
These gluten-free bars are made from minimal ingredients, like peanut butter, dates, and oats, with most bars having eight or fewer ingredients.
They contain 10 grams of protein from nuts, pea protein isolate, and egg white protein.
Each bar has around 10 grams of added sugars and 2 grams of fiber.
12. Bob’s Red Mill Bars
If you’re looking for a healthy granola bar, the Bob’s Red Mill Bars may be a good option for you. They’re made with ingredients like whole-grain oats, peanut butter, and honey.
Each gluten-free bar has 6 grams of protein and less than 9 grams of added sugar.
The bars are also soy, dairy, and egg-free.
Tips for Choosing the Healthiest Snack Bars While Shopping
For many people, snack foods make up more than 20% of their daily caloric intake.
As a result, the snacks you choose can have a significant impact on your overall health.
When shopping for snack bars, check the nutrition facts and ingredient list to determine if the product will be nutritious, satisfying, and help you meet your health goals.
Macronutrients
Research shows that snack foods high in whole grains, protein, and fiber can keep you full longer than low-fiber carbohydrate-based snacks.
Look for snack bars that contain carbohydrates from whole grain sources, like oats, as these will contain more fiber.
Nuts, seeds, and dried fruit are also great sources of fiber.
Though protein bars aren’t necessary for everyone, finding a snack bar that includes some protein can help with satiety.
Added Sugars
In addition, look for bars that are low in added sugars.
The Dietary Guidelines for Americans state that added sugars should be less than 10% of your daily calories.
For reference, a person who follows a 2,000-calorie diet should try to stay below 50 grams of added sugars per day.
You may have a different added sugar recommendation based on your health history.
Note that added sugars are different from total sugars on the nutrition facts.
Total sugars reflect both the natural sugars and added sugars in a product.
Natural sugars are naturally present in foods like fruit and milk.
Added sugars (like honey, sucrose, and brown rice syrup) are incorporated during processing and can have negative health impacts when consumed in excess.
Ingredients
Lastly, look for minimally processed, whole food ingredients on snack bar labels, such as:
- Nuts.
- Nut butters.
- Seeds.
- Dates.
- Dried fruit.
- Oats.
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Takeaway
Snack bars are a convenient on-the-go option for fueling your day.
However, many bars contain high amounts of added sugars and lack the protein and fiber needed for satiety.
When shopping for bars, look for options that include carbohydrates, protein, and fiber.
Select bars with whole food ingredients, like nuts, oats, seeds, and dates.
Read the label to select products low in added sugars.
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Frequently Asked Questions
A healthy snack bar will contain carbohydrates, protein, and fiber with minimal added sugars. Several brands make nutritious bars that meet this criteria, including:
- Kind nut bars.
- RxBars.
- 88 Acres protein bars.
- GoMacro bars.
- Lara Bars.
Talk to your dietitian about the best snack bar for you based on your health history, food preferences, and budget.
If weight management is your goal, aim for snack bars that are high in protein and fiber to help you stay full between meals.
It’s also important to find options low in added sugars.
Examples include:
- Kind nut bars.
- RxBars.
- Epic protein bars.
- Aloha plant-based protein bars.
- Kize life changing bars.
Kind bars and RxBars are both made with high quality, whole-food ingredients, but there are several differences that may make one more appealing based on your health goals.
- Kind bars are lower in calories, averaging 180 calories per bar compared to 230 calories in an RxBar.
- RxBars contain 10 grams of protein, while the protein content of Kind bars is 3-6 grams.
- RxBars have zero grams of added sugar, and Kind bars contain 4-9 grams.
- Kind bars are slightly higher in fiber content compared to RxBars.
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