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Protein bars are a convenient option for busy days, quick snacks, or post-workout fuel, but finding ones that are both high in protein and low in sugar can be a challenge. Many popular protein bars are packed with added sugars and are glorified candy bars disguised as health snacks. The good news is there are plenty of better-for-you options out there to meet your needs.
We’ve rounded up protein bars that offer at least 12 grams of protein with less than 5 grams of added sugar. This makes them ideal for weight management, blood sugar control, or simply sticking to a balanced diet. No matter your goals, you don’t have to give up on the convenience and satisfaction of a great protein bar. Let’s dive into some of the best options to keep you satiated without the sugar overload.
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Who Should Eat Protein Bars?
Protein bars can be functional if you're looking for a specific reason to boost your protein, like building muscle or post-workout for cover, but they're also a quick and convenient snack for anybody who wants to eat a protein source on the go that doesn't require prep.
How Much Protein Should You Be Eating?
Your protein needs depend on your age, activity level, and health goals; however, as a dietitian, a general rule of thumb is 0.8 to 1.2 g per kilogram of body weight per day. The more activity you do, and if your goal is weight loss, you may need to increase to up to 2.0 g per kilogram per day.
<div class="pro-tip"><strong>Also Read: </strong><a href=protein-for-weight-loss>Protein for Weight Loss: 5 Science-Backed Benefits + Foods</a></a>.</div>
The 10 Best Low-Sugar Protein Bars
Below are 10 protein bars with less than 5 grams of added sugar.
Calories: 230kcal
Protein: 20g
Fat: 9g
Saturated Fat: 3g
Carbs: 22g
Fiber: 1g
Sugar: 0g
Sugar Alcohol: 11g
Flavors: 13 options
Think High Protein Bars pack 20 grams of protein into just 230 calories, making them a filling option for post-workout recovery or a quick snack. They come in delicious flavors like peanut butter, brownie crunch, and chunky peanut butter. With zero grams of sugar and 13 flavor options, these gluten-free bars cater to various tastes and dietary preferences.
One thing to keep in mind: These bars contain the sugar alcohol maltitol, which can cause digestive discomfort, gas, or diarrhea in some individuals. Think High Protein Bars also contain dairy.
Calories: 180kcal
Protein: 20g
Fat: 7g
Saturated Fat: 1.5g
Carbs: 24g
Fiber: 14g
Sugar: 1g
Sugar Alcohols: 5g
Flavors: 19 options
The Chocolate Chip Cookie Dough protein bar from Quest delivers an impressive 21 grams of protein and 12 grams of fiber in just 190 calories. These gluten-free bars come in 18 additional flavors to appeal to anyone’s taste buds. However, Quest bars contain the sugar alcohol erythritol and the artificial sweetener sucralose, which can cause digestive discomfort in sensitive individuals. They also contain milk ingredients for folks who can’t eat dairy.
Calories: 200 kcal
Protein: 20g
Fat: 8g
Saturated Fat: 3g
Carbs: 18g
Fiber: 3g
Total Sugar: 1g
Added Sugar: 0g
Sugar Alcohol: 5g
Flavors: 8 options
Barebells are known for their taste and soft, chewy texture, which closely resembles a candy bar. But with 20 grams of protein and 1 gram of total sugar, they provide a much more balanced option for blood sugar management. Barebells come in eight flavors, limited-edition seasonal flavors, and one plant-based option (Hazelnut Nougat).
Barebells are not gluten-free, and most flavors contain dairy. They also contain sucralose and maltitol, which may cause digestive discomfort or a laxative effect when eaten in excess for many people.
Calories: 220kcal
Protein: 14g
Fat: 13g
Saturated Fat: 7g
Carbs: 11g
Fiber: <1g
Total Sugar: 5g
Added Sugar: 5g
Sugar Alcohol: 0g
Flavors: 15 options
Power Crunch Protein Energy Bars have a wafer crisp different from typical protein bars. Plus, we love that each bar provides 12-14 grams of protein, depending on the flavor. With 15 flavors to choose from, there’s plenty of variety. These bars are higher in saturated fat (7 grams per serving) and low in fiber compared to other options on this list. They also contain 5 grams of added sugar, plus sucralose and stevia. We recommend eating Power Crunch as an occasional snack rather than a daily staple.
Calories: 180kcal
Protein: 19g
Fat: 5g
Saturated Fat: 3.5g
Carbs: 18g
Fiber: <1g
Total Sugar: 2g
Added Sugar: 2g
Sugar Alcohol: 11g
Flavors: 13 options
Pure Protein bars are gluten-free and offer an impressive 19-21 grams of protein with only 1-4 grams of added sugar. They offer plenty of variety with 13 flavors to choose from, like Galactic Brownie, Brookie, Lemon Cake, and Caramel Churro. These bars are low in fiber and contain a high amount of sugar alcohol, which can cause digestive discomfort. They also contain bioengineered food ingredients and synthetic food dyes, which may be a turn-off for those who prefer an all-natural protein bar. Pure Protein also offers two plant-based options called Protein Nut Bars. However, they contain 14 grams of fat and only 10 grams of protein.
Calories: 220kcal
Protein: 14g
Fat: 8g
Saturated Fat: 2g
Carbs: 27g
Fiber: 10g
Total Sugar: 4g
Added Sugar: 4g
Flavors: 17 options
Aloha protein bars offer 14 grams of plant-based protein and 10 grams of fiber, making them a filling option that supports blood sugar balance. With 17 flavors, these bars cater to a variety of tastes. Plus, they’re vegan, gluten-free, non-GMO, organic, and kosher, which ticks off multiple dietary boxes. While Aloha bars only contain 4 grams of added sugar, the total carb count is higher than some other bars on this list, though, between the high fiber and low sugar counts, this is a bar we can get behind.
Calories: 230kcal
Protein: 18g
Fat: 9g
Saturated Fat: 7g
Carbs: 25g
Fiber: 5g
Total Sugar: 3g
Added Sugar: 1g
Sugar Alcohol: 7g
Flavors: 17 options
ONE protein bars contain a range of 18 to 20 grams of protein and 1 to 3 grams of added sugar, depending on the flavor you choose. With 17 creative flavors like Almond Bliss, Cinnamon Roll, Peanut Butter Pie, and Blueberry Cobbler, these gluten-free, kosher protein bars offer tons of variety. These bars are higher in saturated fats, with 7 grams per serving. Plus, they contain 7 grams of sugar alcohol, which may cause gastrointestinal problems for some people.
Calories: 240kcal
Protein: 20g
Fat: 12g
Saturated Fat: 2.5g
Carbs: 24g
Fiber: 9g
Total Sugar: 4g
Added Sugar: 3g
Flavors: 4 options
Legion is a well-known and reputable brand in the protein and supplement space. Their products are third-party tested for purity through Labdoor, and the company offers a “no return necessary” money-back guarantee. Legion Protein Bars provide 20 grams of protein and 9 grams of prebiotic fiber, making them an excellent choice for supporting gut health and managing blood sugar.
These bars do come at a higher price point of $3.33 each. The variety is more limited, with only four flavors available compared to other brands. There’s also no plant-based option.
Calories: 200kcal
Protein: 12g
Fat: 8g
Saturated Fat: 2g
Carbs: 23g
Fiber: 5g
Total Sugar: 14g
Flavors: 7 options
RXBARs are made with whole, recognizable ingredients and do not use protein powders, making them a favorite for those seeking an all-natural protein bar.
While these bars contain 14 grams of sugar, it’s naturally occurring from dates. Still, you should be mindful of the sugar content and consider saving these as a post-workout option to replenish glycogen stores. Some people find the taste and chewiness of the date-base off-putting, as these don’t taste or mouth feel like a typical protein bar.
Calories: 240kcal
Protein: 12g
Fat: 17g
Saturated Fat: 4g
Carbs: 18g
Fiber: 5g
Total Sugar: 8g
Added Sugar: 6g
We included Kind Protein Bars as an honorable mention. The Dark Chocolate Nut flavor delivers 12 grams of protein and 5 grams of fiber, helping to balance blood sugar while keeping you satiated. Kind Protein bars are gluten-free and don’t contain sugar, alcohols, or artificial sweeteners.
With 6 grams of added sugar, Kind Protein Bars are slightly above our ideal threshold for a low-sugar protein bar. Because it contains honey, this flavor is not ideal for strict vegans. The crunchy peanut butter flavor also contains milk. We recommend enjoying these as an occasional treat or post-workout when you need a bit more sugar.
Can Protein Bars Promote Weight Loss?
No single food can make or break your weight loss journey. However, protein bars can be a helpful tool in a weight loss plan when paired with a balanced diet and regular exercise. High-protein bars can help you meet your daily protein goals, which is important for preserving lean muscle mass, especially when in a calorie deficit.
Protein bars, which are also high in fiber, can help keep you fuller for longer, reducing the chance of mindless snacking (and excess calorie intake) between meals.
Frequently Asked Questions
Why Choose a Low-Sugar Protein Bar?
Low-sugar protein bars are ideal for managing blood sugar levels, avoiding energy crashes, and supporting overall health and wellness. They provide a balanced snack or post-workout recovery option without the drawbacks of high-sugar alternatives.
What Should I Look for in a Low-Sugar Protein Bar?
First things first, a protein bar should have ample protein. Look for bars with high protein (at least 12 grams), minimal added sugar (less than 5 grams), and moderate to high fiber (5 grams or more). Avoid bars that contain excessive amounts of sugar alcohols if you’re prone to digestive issues.
Are Sugar Alcohols in Protein Bars Safe?
Sugar alcohols, like maltitol and erythritol, are generally considered safe. However, when consumed in large amounts, these ingredients may cause digestive discomfort, such as bloating, gas, or diarrhea, in sensitive individuals.
What Are Other Sources of Protein?
In addition to protein supplements, you should meet your protein needs with a variety of Whole Foods, like Greek yogurt, eggs, lean meats, fish, nuts, seeds, and beans.
<div class="pro-tip"><strong>Learn More: </strong><a href=protein-shakes-for-weight-loss>Are Protein Shakes Good for Weight Loss?</a>.</div>
Topics discussed in this article:
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