Nutrition Bars & Cookies Review (For Energy,
Fiber, Protein, Meal Replacement, and Whole Foods)
Find the Best Nutrition
Bar or Cookie. ConsumerLab Tests Reveals Not All
Nutrition Bars and Cookies Contain What They Claim.
Medically reviewed and
edited by Tod Cooperman, M.D. 
Last Updated
: 10/11/2019 | Initially Posted:
08/27/2019
Table of Contents
Summary
·
What are nutrition bars? Nutrition bars and cookies are
distinguished from candy bars and regular cookies by their higher content of
protein — about 10 to 20 grams -- and/or fiber — about 9 to 12 grams. Even
"energy bars" which pack 20+ grams of sugar for a quick boost,
typically include a good amount of protein (See Background).
·
Health benefits of nutrition bars: Extra protein
(typically about 30 grams to 50 grams per day) can help athletes build muscle
and older people prevent or reverse age-related loss of muscle and strength
when used in conjunction with resistance-type exercise. The easiest way to get
this much protein is from a protein powder added to a drink, but protein bars and
cookies offer added convenience, although it's hard to pack 20 grams or more of
protein into a bar and have it taste good. Nutrition bars can also be a
convenient way to get a range of nutrients (protein, fats, carbs, vitamins, and
minerals) when you're on-the-go and don't have time for a meal.
·
What did CL's tests of nutrition bars find? Our laboratory
tests showed that each nutrition bar or cookie contained its listed amount of
protein and those that claimed to be gluten-free, were. But several products
failed to live up to claims regarding carbohydrates (too much), fats and
cholesterol (too much), or fiber (too little). See What CL Found).
·
Nutrition bar Top Picks: Among the products
that passed our tests and were Approved, we selected Top Picks that
represented the best combination of quality, value, and taste. Top
Picks were chosen for Energy Bars, Fiber Bars, High Protein
Bars & Cookies, Meal Replacement
Bars, and Fruit & Nut
Bars. You can also compare all of the products in the Results Table.
·
Nutrition bar ConsumerTips: Just by looking at
a label, you may be able to spot a problem if you add up the
calories and the total doesn't closely match what's on the
label. Also, watch out for bars claiming to get their fiber from "tapioca
starch" (as it is mostly starch with little, if any, fiber) as well as
those listing "Net Carbs" — which is not an FDA-defined term. Also,
be aware that low-calorie bars typically achieve this with sugar alcohols and
other sugar substitutes that can cause gas, and individuals with lactose
intolerance may want to avoid certain milk-based proteins. Keto bars may
contain significanlty more fat, and in particular,
saturated fat (often from coconut oil), than other types of bars. Other ingredients that
you may not expect are caffeine and added vitamins and
minerals, and be aware of allergens, such as nuts, and saturated
("bad") fats from some milk proteins.
Background:
Nutrition bars go by many names including "protein bars,"
"energy bars," and "meal-replacement bars." Nutrition bars
are generally much larger by weight than snack bars (such as granola bars) or
candy bars (such as chocolate bars) and have a much higher protein content --
generally 10 grams to 30 grams of protein in a nutrition bar versus little or
no protein in a snack bar or candy bar. Some "fiber" or "whole
food" bars may also contain little protein, as it is not their focus.
(See ConsumerTips™ for
daily nutritional requirements).
Quality Concerns and
Tests Performed:
A
concern with bar products is whether they contain what is stated on their
labels. In 2001, testing by ConsumerLab.com (CL) found most bars to be
mislabeled, with many containing undeclared carbohydrates. At around the same
time, the U.S. Food and Drug Administration (FDA) sent warning letters to
several manufacturers who failed to include certain ingredients (e.g., glycerol)
in the carbohydrate counts stated on their products. When CL tested bars again
in 2005, the majority met their nutrient claims. In 2008, all of the bars
tested met their claims. In 2013, just two bars failed — for having more
cholesterol and/or saturated fat than claimed. Some labeling
discrepancies can be spotted by calculating the expected calories in a product
(based on the protein, fat and carbohydrate contents on the label — while
deducting for lower-calorie carbohydrates such as fiber and sugar alcohols) and
seeing if the total matches the declared calories (see ConsumerTips™).
However, most problems, and the magnitude of such problems, can be determined
only with laboratory testing.
Neither the FDA, nor any other federal or state agency, routinely tests
nutrition bars for quality prior to sale. ConsumerLab.com, as part of its
mission to independently evaluate products that affect health, wellness, and
nutrition, purchased nutrition bars (including cookie-shaped bars) sold in the
U.S. and tested their nutrient claims (see How Products were Selected). The products were
analyzed to determine their total calories, total carbohydrates, total dietary
fiber (soluble and insoluble) in products claiming at least 5 grams per
serving, total sugars, sugar alcohols, total protein, total fat (including a
breakout of saturated and trans fat), sodium and
cholesterol. Products claiming to be gluten free were tested for gluten.
Results were evaluated to determine if the products' nutrient claims were
accurate (see Testing Methods and Passing Score).
What CL Found:
Many of the bars met their nutrient claims in testing, but three
of the high-protein bars did not -- although protein was not the problem:
·
Built Bar — Double Chocolate Mousse was calculated to
contain 57% more carbohydrate (22 grams rather than 14 grams) than claimed on
the label. The reason would appear to extra starch (possibly from maltodextrin,
which is a listed ingredient), because the other contributors to carbohydrates
(sugar, fiber, erythritol -- a sugar alcohol, and glycerine)
in the Nutrition Facts panel were found to be close to the stated
amounts. Built's claims of
just 110 Calories and just 5 grams of "Net Carbs" (which is not a
term defined by the FDA) also lower than we calculate: Even after deducting
much of the fiber and erythritol (which contribute fewer calories than other
carbs) from the total carbohydrates, we calculate about 51 more calories than
listed per bar and "net carbs" would be considerably above 5 grams. Built contained
its claimed amounts of protein, fats, cholesterol and sodium. Although not a
basis for its non-approval in this Review, Built had
an unusual putty-like consistency which we found unappealing.
·
Kirkland Signature [Costco] Protein Bar — Chocolate Brownie contained only 62%
of its listed fiber, providing only 9.4 grams of fiber rather than the listed
15 grams, although it met other nutrient claims. Possibly helping to explain
the missing fiber is that the Kirkland bar lists "tapioca
starch" as source of fiber, but tests by the USDA have generally
reported just starch and little to no fiber in tapioca starch.
·
One — Birthday Cake contained 22% more fat than listed (8.5
grams rather than the listed 7 grams), largely due to 1.1 extra grams of
saturated fat, and it contained more than double its stated amount of
cholesterol -- 10.9 mg rather than the listed 5 mg. It provided its listed
amounts of protein and carbohydrates.
Top Picks:
Here
are our picks within each category, why we chose them, and what we particularly
liked or didn't like in each category: Energy
Bar: What's great about energy bars is that they are straightforward:
You are looking for a quick sugar boost and these bars will provide it without
having to mess around with artificial/low-calorie sweeteners, giving them a
cleaner taste. Power Bar Performance Peanut Butter is our Top Pick as
it has more carbs and sugar than other bars, and less fat. It's also
gluten-free (we found none in tests that could detect as little as 3 ppm, which
is much lower than the FDA requirement of 20 ppm or less for a
"gluten-free" claim). However, it costs a bit more than other bars
(almost $2 per bar versus about $1.50 for a Clif
Bar). If you are looking for a more nutritionally-rounded energy bar,
including some good fats (mostly mono- and poly-unsaturated), added vitamins
and minerals, and a little fiber, we suggest the Clif
Bar Energy Bar: Sweet & Salty - Dark Chocolate Almond with Sea Salt version
that we tested. The Clif and Power bars
include, respectively, 9 and 10 grams of protein. Although not markted as an "energy" bar, Larabar, a fruit and nut bar discussed below, also
provides a large amount of sugar (20 grams), but naturally from dates and
cherries.
Fiber Bar — Both of the fiber bars
that we tested delivered their promised fiber, although none matched the
delicious taste, in our opinion, of our past favorite -- Gnu® Foods
Flavor & Fiber - Cinnamon Raisin Bar. Unfortunately, the Gnu bar
no longer exists. Gnu is now owned by NuGo Nutrition
and we tested their NuGo Fiber d'Lish Chocolate Brownie bar, as well as Fiber
One Chewy Bars — Oats & Chocolate. Both were sweet tasting and had
small bits of oats, although neither tasted great and NuGo had
a slight bitterness. Although NuGo has
3 more grams fiber than Fiber One's 9 grams, Fiber One is,
hands down, a better value at just 50 cents per bar (making it the least
expensive bar in this Review) while NuGo is
more than triple the price at $1.87. Our Top Pick in this category
is the Fiber One bar.
It is generally recommended that women get about 21 to 25 grams of fiber per
day and men get 30 to 38, but average adult daily intake of fiber is only about
12 to 17 grams, so both bars go a long way toward meeting the requirements from
modest-sized bars. Keep in mind that foods with just 2.5 grams of fiber per
serving can call themselves a "good source of fiber" and those with 5
grams or more can claim to be "high in fiber." Both of these bars far
exceed those levels. Fiber promotes normal elimination and may play a role in
reducing cholesterol. While "fiber" bars will surely provide fiber,
be aware that they tend to have relatively little protein and should not be
considered as meal replacements. They may also have a laxative effect.
High Protein Bar — As noted
earlier, what typically sets nutrition bars apart from candy bars is more
protein. You need at least 50 grams of protein per day. As shown in the graph
below, most of the bars and cookies in this Review provided 9 to 20 grams of
protein, with Kirkland Signature Protein Bar providing a bit
more (21 grams) and some of the fruit & nut or fiber bars providing less.
The highest concentration of protein (i.e., the most protein per 50 grams of
bar weight) was 40% for both of the Pure Protein bars,
followed by 35% for Kirkland.
Our Top Pick for high-protein is Pure Protein Bar —
Chewy Chocolate Chip, due to its high concentration of protein,
reasonable price ($1.37/bar), and decent taste (chewy, chocolaty, and slightly
crunchy) for a high-protein bar. It's also gluten-free. Its protein comes from
whey and milk. It is sweetened with maltitol and sucralose, which helps keep
the calorie count down but could also cause some gassiness.
High Protein Cookie — This was the first time we tested protein
cookies and, boy, were we disappointed, particularly with Lenny &
Larry's The Complete Cookie. Other than being round, Lenny &
Larry's didn't look like a cookie (see below) nor did it feel or taste
like one — it tasted more of chemicals than anything else.
Quest Protein Cookie — Oatmeal Raisin looked and tasted a bit more
like a cookie, but also had a chemical taste and artificial sweetness. Both
products contained what they claimed nutritionally but we could not consider
either as a Top Pick. If you want protein conveniently packaged in
a wrapper, stick with a bar.
Meal Replacement and Food Bar —
The meal replacement category tends to have a greater balance of protein,
carbs, and fats, as well as more calories, so these bars are more likely to
fill you up. Our Top Pick, Probar
Meal Superfood Slam, does this in a healthful way mainly with real,
whole foods like oats, rice, and seeds and is gluten-free and dairy-free.
Although it's higher in fat than most other bars, most of this fat is not
saturated. It also has little sodium, no cholesterol, and no sugar alcohols. It
has a nutty, fruity flavor, with a hint of flaxseed. Just keep in mind that
these bars are for occassional meal replacement: It's
better to eat a healthful meal than a bar.
Fruit & Nut Bar — We included two
bars that, although not high in protein or suitable as meal replacements, are
good alternatives to snack bars because they are mainly made with natural
ingredients — fruits and/or nuts. Our Top Pick is Larabar Cherry Pie. If you like the taste of
cherries, dates, and almonds, that's exactly what you'll get and nothing more,
making it gluten free, vegan, dairy free, and soy free. The dates and cherries
naturally provide 20 grams of sugar, which is close to the amount in the
"energy" bars we reviewed (see above) but at lower cost (just 96
cents), although it has less than half the protein.
On the nuttier side, Kind — Dark Chocolate Nuts & Sea Salt is
also a good choice although it costs a little more ($1.29) while weighing a
little less (40 grams versus 48 grams for Larabar).
It contains whole almonds and peanuts mixed with chocolate and is slightly
salty. Due to its many nuts, it provides almost twice as much fat as the Larabar although, in both bars, most is this
fat is not saturated.
Test Results by Product:
Listed
in the table below are the test results for 17 nutrition bars and cookies.
ConsumerLab.com selected fourteen products. Three products (each indicated with
a CL flask icon) were tested at the request of their manufacturers/distributors
through CL's Quality Certification Program and
are included for having passed testing. Products are grouped below by type,
such as "Energy" or "Fiber" based on their labeling and
they appear alphabetically within each group.
Shown for each bar is its labeled nutritional content per bar or cookie, which
was checked in testing. Because the bars varied widely in size, "apples to
apples" comparisons can be difficult. To help, the table includes nutrient
information as total amounts as well as percentages of the total weight of the
product. Products found to contain their listed nutrients are labeled as
Approved.
The final columns include cost comparisons, taste impressions, special
features, and, in the last column, the full list of ingredients from the label.
Results of
ConsumerLab.com Testing of NUTRITION BARS AND COOKIESⓘ
(Click arrows or swipe left or right to see all columns)
Approval Status
Product Name
(Suggested Serving on Label)
Serving Size
Calories per servingⓘ
(Calories per gram)
Proteinⓘ
(grams)
Total Carbohydratesⓘ
Dietary Fiberⓘ
Sugarⓘ
Sugar Alcoholⓘ
(grams)
Total Fatⓘ
Saturated Fatⓘ
Trans Fatⓘ
(grams)
Heavy Metals
Gluten-Free
Cost for Suggested Serving
Price
Nutrition Comment
Taste Impression
Vitamins & Minerals at 10%+ of the Daily
Valueⓘ
Notable Features
Full List of Ingredients (Per Serving)
Energy Bars
APPROVED
Clif Bar® Dark Chocolate Almond
With Sea Salt
Dist. by Clif Bar
& Company
1 bar (68 g)
260
(3.8 Cal/g)
✔
9 (13.2%ⓘ)
✔
43 (63.2%ⓘ)
✔
4ⓘ
(3 g insoluble fiber)
21
✔
NL
7 (10.3%ⓘ)
✔
2
✔
0
✔
280
✔
0
✔
Heavy Metals: Pass
Gluten-free: Not claimed
$1.49/bar
$17.88/box of 12 bars
High in sugar but no artificial sweeteners. Good
source of magnesium and iron.
Mildly sweet, chocolate flavor. Soft, slightly grainy.
Iron, vitamin E, phosphorus, magnesium
Kosher. Certified Organic by QAI. Non-GMO. Rainforest Alliance Certified
Cocoa seal.
Precaution: Allergen Statement: Contains Almonds And
Soy. May Contain Peanuts, Other Tree Nuts, Milk, And Wheat. May Contain
Nutshell Fragments.
1 bar (68 g)
Calories 260, Calories from Fat 60, Total Fat 7 g, Saturated Fat 2 g, Trans Fat
0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 3.5 g, Cholesterol 0 mg,
Sodium 280 mg, Potassium 250 mg, Total Carbohydrate 43 g, Dietary Fiber 4 g,
Insoluble Fiber 3 g, Sugars 21 g, Other Carbohydrate 18 g, Protein 9 g, more...
APPROVED
Top Pick
For Energy Bar
PowerBar® Performance Energy Bar -
Peanut Butter
Dist. by Premier Nutrition Corporation
1 bar (65 g)
230
(3.5 Cal/g)
✔
10 (15.4%ⓘ)
✔
4 (6.2%ⓘ)
✔
0.5
✔
0
✔
200
✔
0
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$1.99/bar
$47.87/2 box of 12 bars (24 bars total)
Very high in sugar.
Nice peanut butter flavor, mildly sweet. Slightly grainy and sticky.
Iron
Non GMO Project Verified seal. Gluten Free.
Precaution: Contains Peanuts And Soy.
1 bar (65 g)
Calories 230, Calories from Fat 35, Total Fat 4 g, Saturated Fat 0.5 g, Trans
Fat 0 g, Cholesterol 0 mg, Sodium 200 mg, Potassium 140 mg, Total Carbohydrate
44 g, Dietary Fiber 2 g, Sugars 26 g, Protein 10 g, Percent of recommended
daily intake: Vitamin A 4%, Vitamin C 4%, Calcium 2%, Iron 10%, more...
Fiber Bars
APPROVED
Top Pick
For Fiber
Fiber One™ Chewy Bars - Oats & Chocolate
Dist. by General Mills Sales, Inc.
1 bar (40 g)
140
(3.5 Cal/g)
✔
2 (5%ⓘ)
✔
29 (72.5%ⓘ)
✔
9
✔
(Found: 8.7 g soluble, 0.94 g insoluble)
9
✔
NL
4 (10%ⓘ)
✔
1.5
✔
0
✔
95
✔
0
✔
Heavy Metals: Pass
Gluten-free: Not claimed
$0.50/bar
$2.50/box of 5 bars
High in fiber from chicory root.
Slightly crunchy, sticky, sweet, with bits of rolled oats.
Calcium
Precaution: Contains Soy, Milk; May Contain Peanut, Almond And Wheat Ingredients.
1 bar (40 g)
Calories 140, Total Fat 4 g, Saturated Fat 1.5 g, Trans Fat 0 g, Cholesterol 0
mg, Sodium 95 mg, Total Carbohydrate 29 g, Dietary Fiber 9 g, Total Sugars
[Includes 8 g Added Sugars] 9 g, Protein 2 g, Calcium 140 mg, Iron 0.8 mg.
Ingredients: Chicory Root Extract, more...
APPROVED
NuGo® Fiber d'Lish®
- Chocolate Brownie
Dist. by NuGo
Nutrition
1 bar (45 g)
150
(3.3 Cal/g)
✔
3 (6.7%ⓘ)
✔
30 (66.7%ⓘ)
✔
12
(8 g soluble and 4 g insoluble fiber)
✔
(Found: 7.8 g soluble, 4.2 insoluble)
9
✔
NL
4.5 (10%ⓘ)
✔
1.5
✔
0
✔
55
✔
0
✔
Heavy Metals: Pass
Gluten-free: Not claimed
$1.87/bar
$29.99/box of 16 bars
High in fiber from wheat, psyllium, and chicory
root.
Mild chocolate flavor, sweet and slightly bitter with small bits of oats.
Sustainable Forestry Initiative Certified
Sourcing Seal. Non GMO Project Verified Seal.
Certified Vegan Vegan.org seal.
Precaution: Contains Wheat. Produced On Equipment That Also
Processes Peanuts, Tree Nuts, Dairy And Soy.
1 bar (45 g)
Calories 150, Total Fat 4.5 g, Saturated Fat 1.5 g, Trans Fat 0 g, Cholesterol
0 mg, Sodium 55 mg, Total Carbohydrate 30 g, Dietary Fiber 12 g, Soluble Fiber
8 g, Insoluble Fiber 4 g, Total Sugars [Includes 6 g Added Sugars] 9 g, Protein
3 g, more...
High Protein Bars
NOT APPROVED
Built Bar™ - Double Chocolate Mousse
Dist. by Built Brands, LLC
1 bar (53 g)
110
(2.1 Cal/g)
Found 161.2
Cal per serving (146.6% of listed amount)
15 (28.3%ⓘ)
✔
14 (26.4%ⓘ)
Found 22 g
total carbohydrate per serving (156.9% of listed amount)
7
✔
(Found: 7.1 g soluble, 1.4 g insoluble)
4
✔
2 (erythritol) & 1 (glycerol)
✔
4 (7.5%ⓘ)
✔
2.5
✔
0
✔
3
✔
1
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (16
ppm)
$1.85/bar
$33.30/box of 18 bars
High in protein from whey and high in fiber.
Unpleasant bland, chemical taste. Putty-like texture.
Built Bars are made in a peanut and tree nut
free facility. Gluten-Free. No Preservatives.
Precaution: Allergy Warning: Contains milk products.
1 bar (53 g)
Calories 110, Total Fat 4 g, Saturated Fat 2.5 g, Trans Fat 0 g, Cholesterol 1
mg, Sodium 3 mg, Total Carbohydrate 14 g, Total Sugars [Includes 4 g Added
Sugars] 4 g, Erythritol 2 g, Glycerin 1 g, Dietary Fiber 7 g, Net Carbs 5 g,
Protein 15 g, Calcium 54 mg, Potassium 149 mg, Iron 1.47 mg, Phosphorus 47 mg,
Vitamin A 0 mg, Vitamin C 0 mg, more...
NOT APPROVED
Kirkland Signature™ [Costco] Protein Bar -
Chocolate Brownie
Dist. by Costco Wholesale Corporation
1 bar (60 g)
190
(3.2 Cal/g)
✔
21 (35%ⓘ)
✔
23 (38.3%ⓘ)
✔
15
Found only
9.4 g dietary fiber per serving (62.4% of listed amount) (7.4 g soluble, 1.9 g
insoluble)
1
✔
4 (erythritol)
✔
7 (11.7%ⓘ)
✔
2.5
✔
0
✔
170
✔
5
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$1.00/bar
$39.99/2 boxes of 20 bars (40 bars total)
Very high in protein from milk & whey, high
in fiber from tapioca.
Mild chocolate flavor. Very dense, chewy, but dry.
Calcium, iron, phosphorus, magnesium
Kosher. Gluten-Free. No Artificial Flavors.
Precaution: Contains: Milk, cashews.
1 bar (60 g)
Calories 190, Calories from Fat 60, Total Fat 7 g, Saturated Fat 2.5 g, Trans
Fat 0 g, Cholesterol 5 mg, Sodium 170 mg, Potassium 180 mg, Total Carbohydrate
23 g, Dietary Fiber 15 g, Sugar 1 g, Erythritol 4 g, Protein 21 g, Percent of
recommended daily intake: Vitamin A 0%, Vitamin C 0%, more...
NOT APPROVED
One® - Birthday Cake
Dist. by One Brands, LLC
1 bar (60 g)
210
(3.5 Cal/g)
✔
20 (33.3%ⓘ)
✔
22 (36.7%ⓘ)
✔
9
✔
(Found: 7.1 g soluble, 0.87 g insoluble)
1
✔
5
✔
7 (11.7%ⓘ)
Found 8.5 g
total fat per serving (121.6% of listed amount)
5
Found 6.1 g
saturated fat per serving (123% of listed amount)
0
✔
140
✔
5
Found 10.9
mg cholesterol per serving (217.3% of listed amount)
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$1.77/bar
$21.24/box of 12 bars
Very high in protein from whey and milk
isolates; high in fiber. Artificially sweetened with sucralose. Fats are mostly
saturated.
Sweet, cake-batter flavor, slightly bitter, chewy but dry.
Gluten Free.
Precaution: Contains Milk and Soy (Lecithin).
1 bar (60 g)
Calories 210, Total Fat 7 g, Saturated Fat 5 g, Trans Fat 0 g, Polyunsaturated
Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 5 mg, Sodium 140 mg, Total
Carbohydrate 22 g, Dietary Fiber 9 g, Total Sugars [Includes 0 g Added Sugars]
1 g, Sugar Alcohol 5 g, more...
APPROVED
Top Pick
For Protein
Pure Protein® Bar - Chewy Chocolate Chip
Dist. by Worldwide Sport Nutrition Supplements,
Inc.
1 bar (50 g)
200
(4 Cal/g)
✔
20 (40%ⓘ)
✔
5 (10%ⓘ)
✔
3
✔
0
✔
110
✔
15
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$1.37/bar
$8.21/box of 6 bars
Very high in protein from whey & milk.
Sweetened with maltitol and sucralose.
Chewy, chocolaty, slightly crunchy.
Calcium
Gluten Free.
Precaution: Contains milk, soy, peanut and tree nut (almond)
ingredients.
1 bars (50 g)
Calories 200, Calories from Fat 50, Total Fat 5 g, Saturated Fat 3 g, Trans Fat
0 g, Cholesterol 15 mg, Sodium 110 mg, Total Carbohydrate 18 g, Dietary Fiber 2
g, Sugars 3 g, Sugar Alcohol 5 g, Protein 20 g, Percent of recommended daily
intake: Vitamin A 0%, Vitamin C 0%, Calcium 15%, Iron 8%, more...
APPROVED
Pure Protein® Bar - Chocolate Peanut Butter
Dist. by Worldwide Sport Nutrition Supplements,
Inc.
1 bar (50 g)
200
(4 Cal/g)
✔
20 (40%ⓘ)
✔
6 (12%ⓘ)
✔
3
✔
0
✔
200
✔
10
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$1.31/bar
$15.75/box of 12 bars
High in protein from collagen, milk, and whey.
Sweetened with maltitol and sucralose.
Peanut butter with slight chocolate flavor. Chewy, mildly sweet.
Calcium
Gluten Free.
Precaution: Contains milk, soy, peanut and tree nut (almond)
ingredients.
1 bar (50 g)Calories 200, Calories from Fat 60,
Total Fat 6 g, Saturated Fat 3 g, Trans Fat 0 g, Cholesterol 10 mg, Sodium 200
mg, Total Carbohydrate 16 g, Dietary Fiber 1 g, Sugars 2 g, Sugar Alcohol 6 g,
Protein 20 g, Percent of recommended daily intake: Vitamin A 0%, Vitamin C 0%,
Calcium 15%, Iron 8%, more...
APPROVED
RxBar® - Mixed Berry
Dist. by Chicago Bar Company LLC
1 bar (52 g)
210
(4 Cal/g)
✔
12 (23.1%ⓘ)
✔
24 (46.2%ⓘ)
✔
5
✔
(Found: 0.42 g soluble, 3.3 g insoluble)
15
✔
NL
7 (13.5%ⓘ)
✔
1
✔
0
✔
140
✔
0
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$2.39/bar
$28.70/box of 12 bars
High in protein from egg whites and in sugar
from whole berries. Little saturated fat. All natural.
Berry flavor with nuts. Dense, sticky and chewy.
Potassium
Kosher. Gluten Free. No Fillers.
Precaution: Contains: Eggs, Almonds & Cashews. Manufactured in
a facility that also processes peanuts, tree nuts, eggs, milk, soy and wheat.
1 bar (52 g)
Calories 210, Total Fat 7 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0
mg, Sodium 140 mg, Total Carbohydrate 24 g, Dietary Fiber 5 g, Total Sugars
[Includes 0 g Added Sugars] 15 g, Protein 12 g, Vitamin D 0 mcg, Calcium 60 mg, more...
APPROVED
Vega® Plant-Based Protein Bar - Chocolate Peanut
Butter
Dist. by Sequel Naturals ULC
1 bar (70 g)
290
(4.1 Cal/g)
✔
20 (28.6%ⓘ)
✔
10 (14.3%ⓘ)
✔
5
✔
0
✔
290
✔
0
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$2.24/bar
$26.85/box of 12 bars
High in protein from pea and brown rice, high in
sugar.
Malty chocolate flavor. Mildly sweet. Dense, dry and chewy.
Iron
Non GMO Project Verified seal. Gluten Free.
Certified Vegan vegan.org seal. No Artificial Colors, Flavors Or Preservatives.
Precaution: Contains Peanuts. May Also Contain Nut Shell Pieces.
Manufactured In A Facility That Also Processes Dairy,
Soy, Egg, And Tree Nuts.
1 bar (70 g)
Calories 290, Calories from Fat 90, Total Fat 10 g, Saturated Fat 5 g, Trans
Fat 0 g, Cholesterol 0 mg, Sodium 290 mg, Total Carbohydrate 27 g, Dietary
Fiber 4 g, Sugars 18 g, Protein 20 g, Percent of recommended daily intake:
Vitamin A 0%, Vitamin C 2%, Calcium 6%, Iron 15%, more...
High Protein Cookies
APPROVED
Lenny & Larry's The
Complete Cookie® - Chocolate Chip
Dist. by Lenny & Larry's, LLC
1/2 cookie (57 g)
NOTE: For ease of comparison, all values in this table are based on 1
cookie (114 g)
400
(3.5 Cal/g)
✔
16 (14%ⓘ)
✔
66 (57.9%ⓘ)
✔
10
✔
(Found: 9 g soluble, 1.2 g insoluble)
24
✔
0
16 (14%ⓘ)
✔
8
✔
0
✔
520
✔
0
✔
Heavy Metals: Pass
Gluten-free: Not claimed
$2.18/cookie
$26.19/box of 12 cookies (24 servings)
High in protein from wheat gluten, pea, rice.
Very high in sugar.
Does not look or taste like a cookie. A protein "bar" that's
round.
Iron
Non GMO. No Soy. No Dairy. No Egg. Vegan.
Kosher. No High Fructose Corn Syrup. No Cholesterol. No Artificial Sweeteners.
No Sugar Alcohols.
Precaution: Allergens: Contains Wheat. Manufactured In A Facility That Also Processes Peanut, Tree Nut, Soy, Milk
And Egg.
1/2 cookie (57 g)
NOTE: Values in other columns are based on 1 cookie
Calories 200, Calories from Fat 70, Total Fat 8 g, Saturated Fat 4 g, Trans Fat
0 g, Cholesterol 0 mg, Sodium 260 mg, Total Carbohydrate 33 g, Dietary Fiber 5
g, Sugars 12 g, Sugar Alcohol 0 g, Protein 8 g, Percent of recommended daily
intake: Vitamin A 4%, more...
APPROVED
Quest® Protein Cookie - Oatmeal Raisin
Dist. by Quest Nutrition, LLC
1 cookie (63 g)
250
(4 Cal/g)
✔
15 (23.8%ⓘ)
✔
25 (39.7%ⓘ)
✔
12
✔
(Found: 10.2 g soluble, 1 g insoluble)
3
✔
4 (erythritol)
✔
14 (22.2%ⓘ)
✔
8
✔
0
✔
220
✔
30
✔
Heavy Metals: Pass
Gluten-free: Not claimed
$1.92/cookie
$22.99/box of 12 cookies
High in protein from milk and whey. High in
fiber from corn; sweetened with erythritol and stevia.
Shape and texture of a cookie, but unpleasantly sweet and dry with a
chemical aftertaste.
Calcium
Kosher.
Precaution: Contains: Milk, Wheat. Processed In A
Facility That Also Processes Eggs, Soy, Peanuts, And Tree Nuts.
1 cookie (63 g)
Calories 250, Total Fat 14 g, Saturated Fat 8 g, Trans Fat 0 g, Cholesterol 30
mg, Sodium 220 mg, Total Carbohydrate 25 g, Dietary Fiber 12 g, Total Sugars
[Includes 0 g Added Sugars] 3 g, Erythritol 4 g, Protein, Vit. D 0 mcg, Calcium
160 mg, more...
Meal Replacement & Food Bars
APPROVED
GNC Total Lean® Lean Bar
- Salted Toffee
Dist. by General Nutrition Corporation
1 bar (50 g)
180
(3.6 Cal/g)
✔
15 (30%ⓘ)
✔
21 (42%ⓘ)
✔
6
✔
(Found: 7.9 g soluble, 0.45 g insoluble)
9
✔
NL
7 (14%ⓘ)
✔
3
✔
0
✔
280
✔
5
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$2.00/bar
$9.99/box of 5 bars
High in protein from soy isolate, some fiber,
many added B vitamins.
Sweet, toffee flavor, hard and crunchy.
Calcium, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin
B12, biotin, pantothenic acid, phosphorus, zinc
Gluten Free.
Precaution: Contains: Milk and Soybeans. Manufactured on equipment
that also processes peanuts, wheat, egg, and tree nuts.
1 bar (50 g)
Calories 180, Total Fat 7 g, Saturated Fat 3 g, Trans Fat 0 g, Cholesterol 5
mg, Sodium 280 mg, Total Carbohydrate 21 g, Dietary Fiber 6 g, Total Sugars
[Includes 8 g Added Sugars] 9 g, Protein 15 mg, Vitamin D 0 mcg, Calcium 156
mg, Iron 1 mg, Potassium 168 mg, Thiamin 0.2 mg, Riboflavin 0.3 mg, more...
APPROVED
Top Pick
ProBar Meal® Superfood Slam
Mfd. by ProBar LLC
1 bar (85 g)
370
(4.4 Cal/g)
✔
10 (11.8%ⓘ)
✔
47 (55.3%ⓘ)
✔
6
✔
(Found: 0.53 g soluble, 5 g insoluble)
23
✔
NL
18 (21.2%ⓘ)
✔
2.5
✔
0
✔
25
✔
0
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$2.49/bar
$29.91/box of 12 bars
High in protein (from oats, rice, and seeds)
with moderate fiber (from oats and other whole ingredients), low in
sugar, very low in sodium.
Sweet and sticky, can taste bits of real seeds, fruits, nuts.
Vitamin A, iron
Non GMO Project Verified seal. Quality
Assurance International Certified Organic seal. Gluten-Free. Dairy Free.
Precaution: Contains: Almond, Cashew, Peanut, Wheat. Natural
ingredients may contain pit pieces, nutshells, and other natural matter.
1 bar (85 g)
Calories 370, Calories from Fat 160, Total Fat 18 g, Saturated Fat 2.5 g, Trans
Fat 0 g, Cholesterol 0 mg, Sodium 25 mg, Total Carbohydrate 47 g, Dietary Fiber
6 g, Sugars 23 g, Protein 10 g, Percent of recommended daily intake: Vitamin A
10%, Vitamin C 4%, more...
Fruit & Nut Bars
APPROVED
Kind® - Dark Chocolate Nuts & Sea Salt
Dist. by Kind LLC
1 bar (40 g)
200
(5 Cal/g)
✔
6 (15%ⓘ)
✔
16 (40%ⓘ)
✔
7
✔
(Found: 5.1 g soluble, 2.7 g insoluble)
5
✔
0
15 (37.5%ⓘ)
✔
3
✔
0
✔
140
✔
0
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$1.29/bar
$15.49/box of 12 bars
High in fats from nuts and cocoa butter,
moderate amount of fiber, modest amount of protein
Whole almonds and peanuts mixed with chocolate in a sweet sticky base.
Slightly salty.
Vitamin E, riboflavin, niacin, biotin, phosphorus, magnesium,
zinc, copper, manganese, molybdenum
Gluten Free. Low Glycemic Index. Dairy Free. No Sugar Alcohols. Dairy Free.
No Genetically Engineered Ingredients. Sustainable Forestry Initiative
Certified Sourcing Seal.
Precaution: Allergen Information: Contains almonds, peanuts and
soy. Made in a facility that processes tree nuts and sesame seeds. May contain
nut shell fragments.
1 bar (40 g)
Calories 200, Total Fat 15 g, Saturated Fat 3 g, Trans Fat 0 g, Polyunsaturated
Fat 3.5, Monounsaturated Fat 8 g, Cholesterol 0 mg, Sodium 140 mg, Total
Carbohydrate 16 g, Dietary Fiber 7 g, Total Sugars [Includes 4 g Added Sugars]
5 g, Sugar Alcohol 0 g, Protein 6 g, Vit D 0 mcg, Calcium 54 mg, Iron 1 mg,
Potassium 212 mg, Vit E 5 mg, Vit B2 0.2, Vit B3 2 mg, Biotin 11 mcg,
Phosphorus 114 mg, Magnesium 65 mg, Zinc 1 mg, Copper 0.2 mg, Manganese 0.4 mg,
Molybdenum 5 mcg, more...
APPROVED
Top Pick
Larabar™ - Cherry Pie
Dist. by Small Planet Foods, Inc.
1 bar (48 g)
200
(4.2 Cal/g)
✔
4 (8.3%ⓘ)
✔
8 (16.7%ⓘ)
✔
0.5
✔
0
✔
0
✔
0
✔
Heavy Metals: Pass
Gluten-free: Passⓘ (<3
ppm)
$0.96/bar
$15.29/box of 16 bars
High in sugar from dates cherries, and moderate
amount of mono- and poly-unsaturated fats from almonds. Little protein.
Nice cherry flavor, sweet, chewy, with bits of almond.
Non GMO Project Verified seal. Gluten
Free. Vegan. Dairy Free. Soy Free. Kosher.
Precaution: Contains Almond Ingredients.
1 bars (48 g)
Calories 200, Total Fat 8 g, Saturated Fat 0.5 g, Trans Fat 0 g,
Polyunsaturated Fat 2 g, Monounsaturated Fat 5 g, Cholesterol 0 mg, Sodium 0
mg, Total Carbohydrate 28 g, Dietary Fiber 4 g, Total Sugars [Includes 0 g
Added Sugars] 20 g, more...
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of the
same quality as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
ConsumerTips™:
Types
of bars
A typical nutrition bar weighs about 60 grams and contains 25 grams of
carbohydrates (half from starch and half from sugar), 15 grams of protein, and
about 5 grams of fat (of which 3 grams are saturated). About one-quarter of the
weight generally comes from water. This typical bar would provide 205 calories,
with approximately 49% from carbohydrates, 29% from protein and 22% from fat
(13% from saturated fat) (see below for how to calculate calories).
Although categories are not well established, "energy bars" tend to
provide more carbohydrates, "protein" bars are simply higher in
protein, and "meal-replacement bars" have more of a balance of
carbohydrates, proteins and fats. Some bars are combinations (such as
"meal-replacement, protein bars") while others do not claim any
specific purpose. To help with comparisons, CL grouped the bars in the table
above based on these common nutritional characteristics.
"Keto bars," or bars that are formulated
specifically for people following a ketogenic diet, may have
drastically different macronutrient breakdowns than typical energy, protein and
meal-replacement bars. For reference, keto diets typically contain 80% calories
from fat, 10% calories from protein and 10% calories from carbohydrate.
However, in general, keto bars tend to be much higher in carbohydrate and
somewhat lower in fat than the overall keto diet. For instance, some bars
contain up to 20% to 30% calories from carbohydrate, around 55% to 70% of
calories from fat (of which one-third to one-half often comes from saturated
fat — often from coconut oil), and
protein ranges from 10% to 20% of calories. Keto bars are more expensive than
most other bars, coming in at around $2.50 to $3.50 per bar when purchased in a
10- or 12-pack.
Bars may also include ingredients permitted only in dietary supplements and
therefore must be labeled as supplements, rather than foods. Consumers should
read labels carefully before using nutrition bars or offering them to children.
How much nutrition do they provide?
The United States Department of Agriculture (USDA) recommends that most adults
who perform light to moderate activity get roughly 2,000 to 3,000 calories per
day from a varied diet in which no more than 55% of calories are carbohydrates,
at least 10% come from protein (meats and vegetable proteins), and about 25% to
35% come from fats with less than 10% of calories coming specifically from
saturated fat. (USDA Dietary Guidelines, 2016). Nutrition bars can help provide
some of these nutrients but they are not recommended as a total substitute for
food. One downside of many nutrition bars is that they tend to be relatively
higher in saturated fat, as noted above. Keto bars especially tend to be higher
in saturated fat as many contain coconut oil and MCT oil.
On the other hand, most bars claim to be low in salt and cholesterol, with a
typical bar containing about 150 mg of sodium and generally fewer than 10 mg of
cholesterol. The USDA recommends a maximum of 2,300 mg of sodium and 300 mg of
cholesterol per day based on a 2,000-calorie diet for a healthy individual.
Look out for serving sizes
Because some products may contain two or more small bars inside one wrapper,
carefully check the "servings per package" information on the label
when looking for calories and other nutritional figures. As noted above, bars
can range significantly in terms of calories, protein, carbohydrates and fats.
Make sure things add up
To determine if a bar is labeled properly, you may do the following
calculation: multiply the listed weight of each component by the number of
calories per gram shown below, and add them together for the total amount of
calories.
|
Carbohydrate (excluding insoluble fiber) |
4 Calories per gram (lower for some sugar
alcohols and soluble fiber) |
|
Protein |
4 Calories per gram |
|
Fats |
9 Calories per gram |
For example, a product labeled as containing 25 grams of carbohydrates, 15
grams of protein, and 5 grams of fat would have 100 Calories from carbohydrates
(25 x 4), 60 Calories from protein (15 x 4), and 45 Calories from fat (5 x 9),
for a total of 205 Calories. Carbohydrates would, therefore, contribute about
49% of the calories, protein would contribute about 29%, and fat would
contribute about 22%.
If your total is more than a few calories off from what the product label
states, the product may be hiding something. (Note that manufacturers are
allowed to round off figures, so allow leeway of up to 10% of the total
calories. Also, special lower caloric values apply to certain ingredients such
as fat substitutes, soluble fiber -- which is 2 Calories per gram, and, as
discussed below, sugar alcohols).
More about sugar alcohols and sugar substitutes
Although technically carbohydrates, sugar alcohols (also known as polyols) are
common in bars used in dieting because most have fewer calories and less impact
than sugar on blood sugar and insulin levels -- key elements of low-carb
dieting. (Also, because most are digested differently from sugar, they
typically do not promote dental cavities.) Another reason they are used in many
bars is that they can add texture and help retain moisture. Among the most
common sugar alcohols in bars are erythritol, maltitol, sorbitol, and lactitol.
Unlike sugars which are absorbed in the small intestine, both are primarily
digested in the large intestine and, consequently, may promote gas. At high
intakes, some sugar alcohols may also have a laxative effect, particularly
sorbitol (at 50 grams per day) and mannitol (at 20 grams per day).
Unlike artificial sweeteners, like aspartame, which have zero calories, most
sugar alcohols have about half the calories of sugar (which has 4 calories per
gram). Exceptions are sorbitol which has a bit more (2.6 calories per grams)
and erythritol, which has only 0.2 calories per gram (JAND 2012). Another
exception is glycerol (also "glycerin" or "glycerine"):
it provides 4 calories per gram because, unlike other sugar alcohols, it is
fully absorbed and digested. In fact, it is not to be considered a sugar
alcohol on food labeling.
If the wrapper of a bar states that "net carbs" are only 2 grams but
the Nutrition Facts panel shows 20 grams of carbohydrates, there may be 18
grams of sugar alcohols or fiber in the bar. Unfortunately, many bars don't tell
you exactly how much sugar alcohol they contain (they don't have to unless
labeled "sugar free"); although they are required to list the names
of any sugar alcohols used as ingredients -- the higher up in the list, the
greater the amount of that ingredient. However, the inclusion of a sugar
alcohol as part of another ingredient, such as a chocolate-like coating, can
make this difficult. ConsumerLab.com tested for sugar alcohols in products that
listed amounts for them as ingredients.
Ingredients you may neither expect nor want
Some products contain ingredients that you would not expect in a food. A
tip-off is if the product states that it is a "Dietary Supplement"
and/or provides a Supplement Facts panel instead of a Nutrition Facts panel.
While this is not necessarily a bad thing, just make sure that you are aware of
the vitamins, minerals, herbs or other special ingredients that have been
added.
You should also be aware that bars, particularly those for "energy,"
might include ingredients containing caffeine such as coffee
extract, guarana, green tea or, at lower levels, even cocoa and chocolate. Be
aware that caffeine can enhance the action and increase the side effects of
other stimulants, such as bitter orange (Citrus aurantium).
As noted above, many bars are also fortified with an array of vitamins
and minerals. Recommended Tolerable Upper Intake Levels (ULs) have been
established for many of these vitamins and minerals, so it is advisable to keep
track of the amounts that you may be ingesting from the bars as well as from
other foods and supplements (see ConsumerLab's Recommended Dietary Allowances (RDAs) and ULs page).
Because of all the possible ingredients, nutrition bars should be carefully
evaluated before being used by children, pregnant or nursing women, or others
with dietary restrictions, such as people with diabetes or hypoglycemia. Don't
feed highly fortified bars to young children: The tolerable level of vitamin A
for a 3-year-old, for example, is only 2,000 IU per day, and one bar with just
50% of the adult daily value (DV) will contain nearly that amount (1,500 IU).
Also note that more than half of the fats in some bars (particularly those with
high amounts of protein) are saturated ("bad") fats. The
USDA recommends that less than one-third of dietary fat should be saturated. If
you eat bars high in saturated fat, try to minimize saturated fat in the rest
of your diet.
Nutrition bars often include ingredients which are allergens, such
as peanuts and/or tree nuts, so check labels carefully if this is of concern.
For products tested in this Review, these allergens are noted in the 10th
column of the Results table under Precaution.
You can also see the full list of ingredients for each product in the last
column of the table.
To further assist consumers, ConsumerLab.com licenses its flask-shaped CL Seal
of Approved Quality (see The CL Seal) to manufacturers for use on
labels of products that have passed its testing. ConsumerLab.com will
periodically re-evaluate these products to ensure their compliance with ConsumerLab.com's standards.
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Related CL Answers (6)