Not all protein bars are created equal. Sometimes they’re marketed as the best protein bars to lose weight, when they’re actually candy bars in disguise.

Honestly, I would prefer if you drank a protein shake and ate a Snickers bar than eat a protein bar. It’s more protein and calories, but at least you got a Snickers bar!

I will admit that there are times when a protein bar can be a great snack. You just have to be careful about which brands you choose.

Key Takeaways:

Why you should focus on protein intake for weight loss.
The problem with some protein bars.
The best times to eat protein bars.
Recommendations for the best protein bars, and which brands to avoid.

Why Protein is Ideal For Weight Loss

Protein helps control hunger because it keeps you feeling full longer. It takes longer to digest than carbs, so you’re less likely to overeat. It reduces cravings and keeps blood sugar levels more stable.

Protein can also help you lose belly fat. When you lose weight, you want to lose fat—not muscle. Eating enough protein helps maintain lean muscle mass, while losing fat. Protein isn’t the sole solution to losing belly fat, but it definitely supports fat loss goals.

The Problem With Some Protein Bars

Most protein bar brands contain a high amount of fiber, which can cause people to feel gassy, bloated, or constipated. Fiber is beneficial in small quantities spread throughout the day, but these bars often contain fibers you wouldn’t normally eat (like corn husk).

Fibrous foods also normally contain water, which helps with digestion, but protein bars are very dry. Eating 25% or more of your daily fiber in one sitting can have some negative effects.

If you don’t have any problems with this, that’s great! Continue doing what you’re doing. But if you feel gross after eating one, it’s not just you. Eating too much fiber can cause this feeling.

You also have to be careful about what you’re buying. Protein bar brands market themselves as healthy, low-calorie, or high-protein, but if you read the ingredient label, they are sometimes full of sugar and fats. Dig into what’s actually in the food you’re eating beyond the marketing

I tend to find that protein bars aren’t super filling. I’m always reaching for another snack soon after eating one. Sometimes, people treat them as a healthy treat option, but I’d just rather have a real small treat, like a snickers bar, and then have a protein shake to get the protein I need.

I personally don’t eat protein bars on a daily basis for all these reasons, but there are definitely times where they can come in handy.

When to Eat Protein Bars

I do think there are certain scenarios where protein bars are a great option for busy people on the go! It depends on your fitness goals and the activity you’re doing.

Protein bars are a great snack if you’re on the go instead of fast food. I will have one in my bag as a backup option when I’m running errands, and it’s nice to keep it at your desk at work if you need to stay late. They’re also great when space is a premium - think on a hike or on an airplane. They’re portable and a healthier snack option.

Remember though that a protein bar isn’t a full meal, and should be a Plan B in your day for when something goes wrong. It’s nice to have that safety net available when you need it!

The Best Protein Bars for Weight Loss

So, which protein bars do I think are great for weight loss and your fitness goals?

When shopping for protein bars, look for:

Protein greater than 10g per 100 calories of bar (so 20g for a 200 calorie bar is good.)
Under 5g fiber
No sucralose, erythritol, or sorbitol if possible. This one is very tricky to find though.

These are some examples, but there are plenty of other protein bars out there that are great options!

*The numbers below vary by flavor. The table is used for illustration purposes only.

When you’re looking for protein bars, they should be high in protein and low in calories and sugar. The fiber percentage should be less than 15% of your daily value. They’re sometimes hard to find in the grocery store, but don’t compromise!

You get what you pay for. These brands are more expensive, but they have better ingredients. Different bars have totally different flavors (even if they’re both cookie dough!) so it’s worth trying multiple brands to see what you like.

The Worst Protein Bars for Weight Loss

I wouldn’t recommend eating these protein bars.

They have too much sugar and calories, with little protein. They also tend to contain hidden ingredients, such as artificial flavors and sweeteners, which can cause bloating.

*The numbers below vary by flavor. The table is used for illustration purposes only.

Did you notice how most of these have a lot of calories and sugar with little protein? In some cases, for over 200 calories, you’re only getting less than 10g of protein in them. It’s not a great ratio.

Marketing can make you think a bar has a lot of protein when it really doesn't.

Protein Bar Alternatives

If reading through this makes you want to ditch protein bars, you have other options! These are some other high-protein snacks that can fuel you throughout the day.

Protein shake
Hard-boiled eggs
Turkey jerky
Cottage cheese and berries
Peanut butter powder and apple slices

Prep these snacks ahead of time so they’re easy to grab and go!

Choosing the Best Protein Bars to Lose Weight

Be intentional about the protein bars you eat while trying to lose weight. Sometimes, the ingredients cause the opposite effect, and it’s better to eat other protein sources.

I hope this blog taught you what to look for in protein bars and how to choose the best ones for your weight loss goals. If you want me to review another protein bar brand, send me a DM and let me know!

FAQs About The Best Protein Bars to Lose Weight

Can protein bars replace meals?

I would never eat a protein bar as a replacement for breakfast. A lot of people do this thinking they’re eating healthier, but it’s not filling enough to be a meal. I recommend the best protein bars to lose weight as a smart option between meals or after workouts.

Are plant-based protein bars effective for weight loss?

Yep! There are fewer options out there, however, so you might need to be a bit more flexible on the specific guidelines I’ve listed here.

Are all protein bars healthy?

No, many protein bar brands are filled with added sugars and artificial ingredients. Always check the nutrition label before purchasing.

The Best Protein Bars to Lose Weight (and the worst!)