We Tried Popular Protein Bars—These Are Worth Eating

Protein source: Collagen, whey protein | Protein per serving: 15 grams | Fiber per serving: 0 grams | Dietary preferences: Gluten-free | Flavors: Chocolate peanut butter, chocolate peanut and caramel, chocolate salted caramel

Protein source: Ahi tuna | Protein per serving: 15 grams | Fiber per serving: 0 grams | Dietary preferences: Dairy-free, gluten-free, pescatarian | Flavors: Caribbean jerk, island teriyaki, smokey poke

Protein source: Soy protein | Protein per serving: 20 grams | Fiber per serving: 3 grams | Dietary preferences: Gluten-free, plant-based | Flavors: Chocolate chip cookie dough, chocolate mint, chocolate peanut butter, cookies and cream, vanilla almond

Protein source: Whey protein | Protein per serving: 13 grams | Fiber per serving: 1 gram | Dietary preferences: N/A | Flavors: Chocolate coconut, chocolate mint, French vanilla crème, lemon meringue, peanut butter crème, peanut butter fudge, red velvet, salted caramel, s’mores, strawberry crème

Protein source: Whey protein | Protein per serving: 14 grams | Fiber per serving: 1 gram | Dietary preferences: Gluten-free, kosher, vegetarian | Flavors: Almond pumpkin seed, peanut sunflower seed

Protein source: Peanut butter, milk, egg, rice protein | Protein per serving: 16 grams | Fiber per serving: 4 grams | Dietary preferences: Gluten-free, kosher | Flavors: Almond butter, chocolate chip cookie dough, chocolate hazelnut crisp, chocolate mint, coconut peanut butter, dark chocolate almond, dark chocolate chip peanut butter, peanut butter, pumpkin pie, salted caramel

Protein source: Egg whites | Protein per serving: 12 grams | Fiber per serving: 5 grams | Dietary preferences: Dairy-free, gluten-free | Flavors: Blueberry, chocolate sea salt, chocolate chip, coconut chocolate, mint chocolate, mixed berry, peanut butter, peanut butter chocolate, strawberry, vanilla almond

Protein source: Whey protein | Protein per serving: 20 grams | Fiber per serving: 5 grams | Dietary preferences: Gluten-free | Flavors: Birthday cake, blueberry cobbler, chocolate chip cookie dough, cinnamon roll, cookies and crème, fruity cereal, lemon cake, maple glazed doughnut, marshmallow hot cocoa, peanut butter and jelly, peanut butter cup, peanut butter pie, pumpkin pie, s’mores

Protein source: Brown rice protein, pea protein, chia seed protein | Protein per serving: 10 grams | Fiber per serving: 1 gram | Dietary preferences: Gluten-free, kosher, vegan | Flavors: Chocolate brownie, chocolate chip cookie dough, chocolate coconut

Protein source: Milk protein isolate, collagen, whey protein concentrate, egg white | Protein per serving: 28 grams | Fiber per serving: 2 grams | Dietary preferences: Gluten-free | Flavors: Blueberry pie, fudge brownie, chocolate chip cookie dough, cake batter, salted peanut butter, peanut butter chocolate chunk

Protein source: Milk protein isolate, collagen, whey protein concentrate, egg white | Protein per serving: 28 grams | Fiber per serving: 2 grams | Dietary preferences: Gluten-free | Flavors: Blueberry pie, fudge brownie, chocolate chip cookie dough, cake batter, salted peanut butter, peanut butter chocolate chunk

Protein source: Brown rice and pea protein | Protein per serving: 20 grams | Fiber per serving: 14 grams | Dietary preferences: Vegan, dairy-free, gluten-free, keto | Flavors: Birthday cake, chocolate peanut butter cup, chocolate salted caramel, chocolate sea salt, cinnamon roll, key lime pie

Rizzo says a bar should contain at least 10 grams of protein in order to meaningfully boost your daily intake and keep you satisfied between meals. Jones agrees and adds that highly active people who are working to build muscle—say, by lifting heavy weights or strength training multiple times a week—should look for bars with 15 to 20 grams of protein.

In addition to quantity, you should also check the protein source in your bar of choice. Rizzo says whole-food options like eggs, seeds, and nuts are especially good. But protein isolates (which are made by separating the protein content from a food source) like whey, which comes from milk, will do the trick.

Besides any known allergens you’re sensitive to, like eggs or whey (if you have issues with dairy), there aren’t many ingredients you need to flat-out avoid in protein bars. But there are some you should be aware of before opening the wrapper.

First, sugar alcohols (like xylitol, erythritol, maltitol, or sorbitol) and other artificial sweeteners and sugar substitutes (like sucralose, stevia, or aspartame) appear on a lot of bars’ ingredient lists instead of real added sugar. They help bars taste sweet without adding many calories or causing the same kind of blood sugar spikes as regular sugar, but they can also upset your stomach and cause uncomfortable GI symptoms like gas, bloating, or diarrhea. As SELF has previously reported, the degree to which they can irritate your gut varies from person to person, but it’s something to keep in mind.

The amount of fiber in a protein bar can also have an impact on your stomach, Jones says. Fiber is good for you; it’s an important nutrient for regulating your digestion and increasing feelings of satiety. But some bars contain a lot of it, often in the form of oats, nuts, or other plant-based sources like chicory root. Eating too many grams of fiber in one sitting may cause bloating, cramping, and gas, especially if you’re not used to it.

Finally, you may want to skip a bar if collagen is listed as the only source of protein, Jones says. You don’t have to worry about it from a digestion standpoint—but collagen isn’t the best choice as far as protein supplements go because it isn’t a complete protein and it won’t adequately support your body’s recovery process, she explains.

Other than that, it’s a matter of finding the flavor, texture, and ingredient combo that works for you.

Protein plays an essential role in your body, Natalie Rizzo, MS, RD, author of Planted Performance, tells SELF. It supports your immune system, helps your organs and tissues function properly, and aids in repairing and building muscle—so you want to make sure you’re getting enough of it.

Sources differ on how much you need each day to get all those benefits, but the current recommended dietary allowance (RDA) is 0.36 grams per pound to avoid a deficiency. But if you exercise, you’ll likely want more to help you recover and support muscle building. The American College of Sports Medicine recommends that active folks (like those who lift weights or run races) eat 0.5 to 0.8 grams per pound, as SELF has previously reported.

While there are all kinds of high-protein snacks that you can add to your diet, bars (much like protein powders) are particularly useful if you’re busy, traveling, or grabbing a quick bite at work, Jones says. They can also make it easy to keep your protein intake steady throughout the day, which can further support muscle recovery, she adds.

Plus, if variety is key in your quest for healthy snacks, you can always find a new flavor to try.

In a word, yes, Maya Feller MS, RD, CDN, a registered dietitian nutritionist based in Brooklyn, NY, tells SELF. If you’re short on time or have limited options, protein bars are a solid choice for getting more nutrients and staying full throughout the day. If you can, Feller recommends varying your choice of bar, so you can get a mix of protein sources and ingredients into your daily routine.

But it’s important to note that, for all their convenience, protein bars shouldn’t be your sole source of protein. “Ideally, I’d like people to eat food in its whole and minimally processed form,” Feller says.

As SELF has previously reported, most of your protein should ideally come from foods like meat, plant- or bean-based meat substitutes, eggs, and dairy. But, Feller says, this isn’t always possible—maybe you don’t live near a grocery store, or you don’t have access to a refrigerator to store your lunch at work. “When we’re buying things that are meal replacements, then we should think about: What’s this bar? What are the ingredients? What are the additives?” she says.