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When you’re on the go and don’t have time for a meal, protein bars are a convenient way to satisfy your hunger while meeting your daily protein needs. They are often marketed as a healthy snack or excellent post-workout fuel, but not all are deserving of space in your gym bag or purse. Some contain so much sugar that they are comparable to candy bars. Consuming excess sugar can lead to significant issues like weight gain, obesity, type 2 diabetes, and heart disease, as reported by the Centers for Disease Control and Prevention. Monitoring the amount of added sugar in foods is crucial for your overall health, with the American Heart Association advising a limit of no more than 6 teaspoons of sugar per day for women and 9 teaspoons for men.
To help navigate through the endless choices, here are six protein bars to avoid, according to health experts.
MET-Rx Big 100 Super Cookie Crunch
Nutrition: per serving 1 bar
Calories: 410
Fat: 14g (Saturated fat: 6g)
Sodium: 430 mg
Carbs: 42g (Fiber: 3g , Sugar: 25g)
Protein: 32g
MET-Rx Big 100 Super Cookie Crunch enjoys a 4.4-star rating on Amazon with nearly 14,000 reviews, yet it contains an excessive amount of sugar. “The MET-Rx Big 100 Super Cookie Crunch bar is the size of your forearm and the sugar content aligns,” states Bess Berger, RDN, founder of Nutrition by Bess who specializes in PCOS and menopause. “One Super Cookie Crunch contains an astounding 25 grams of sugar. That’s almost a full day’s worth if you’re aiming for moderation. You might as well opt for an actual cookie.”
Gatorade Whey Protein Bar – Chocolate Chip
Nutrition: per serving 1 bar
Calories: 360
Fat: 13g (Saturated fat: 10g)
Sodium: 150 mg
Carbs: 41g (Fiber: 2g , Sugar: 29g)
Protein: 20g
Gatorade Whey Protein Bar – Chocolate Chip is more akin to a dessert than a protein bar. “Yes, Gatorade produces protein bars,” Berger explains. “And, similar to their drinks, there’s a lot of unhealthy additives present. With 29 grams of sugar, you might as well enjoy a candy bar instead.”
Berry Pomegranate Chia Clif Bar
Nutrition: per serving 1 bar
Calories: 250
Fat: 4.5g (Saturated fat: .5g)
Sodium: 170mg
Carbs: 44g (Fiber: 4g , Sugar: 21g)
Protein: 10g
The Berry Pomegranate Chia Clif Bar has more than double the amount of sugar than protein. “This bar packs 21 grams of added sugar, that’s more than your average donut, says Terry Tateossian, an ISSA Nutritionist and ISSA Personal Trainer, IIN Hormone Specialist, IIN Emotional Eating Coach, and the Founder of THOR: The House of Rose. “It’s essentially dessert with a sprinkle of protein and fiber to dress it up.” She explains, “Sure, it contains oats, chia seeds, and fruit, but those benefits are overshadowed by the multiple forms of added sugar: organic brown rice syrup, cane syrup, cane sugar, and dried fruits that act like candy in the bloodstream.” According to Tateossian, “These cause blood sugar spikes, which can crash energy, worsen cravings, and increase inflammation, especially harmful for women over 40 already dealing with hormone shifts and insulin sensitivity. It also contains soy protein isolate, which is highly processed and not ideal for those with thyroid concerns or gut sensitivity.”
The Perfect Bar Chocolate Brownie
Nutrition: per serving 1 bar
Calories: 29g
Fat: 17g (Saturated fat: 4g)
Sodium: 90 mg
Carbs: 27g (Fiber: 4g , Sugar: 18g)
Protein: 12g
The Perfect Bar Chocolate Brownie is a chocolate lover’s dream, but it has 18 grams of total sugar and 12 added. “The second ingredient is honey, followed by chocolate with cane sugar, cashew butter, and cocoa butter, which means sugar and fat are making up the bulk of the bar,” says Tateossian. “While it does provide 12g of protein, that’s still a 1:1 ratio of added sugar to protein, and that blood sugar spike will leave you crashing mid-morning,” she says. “Even worse, it contains a mix of over 15 oils and dried ingredients (powders) that, while organic, don’t offset the insulin rollercoaster you’re signing up for.”
Anabar Monster Cookie Crunch Protein Bar
Nutrition: per serving 1 bar
Calories: 290
Fat: 11g (Saturated fat: 4g)
Sodium:160 mg
Carbs: 31g (Fiber: 2g , Sugar: 21g)
Protein: 20g
The Anabar Monster Cookie Crunch Protein Bar has 21 grams of total sugar and 20 grams of added sugar, which is way too much. “This so-called protein bar has 40% of the recommended daily limit for added sugars in one hit,” Tateossian points out. Yes, it has 20g of protein, but pairing that with sugar that high completely defeats the purpose. “You’re flooding your system with glucose, then trying to patch the damage with a bit of protein,” she says. “And with 290 calories and 14g of total fat, this bar is dense, heavy, and metabolically confusing for your body.”
RXBAR Vanilla Almond Protein Bar
Nutrition: per serving 1 bar
Calories: 190
Fat: 7g (Saturated fat: 1g)
Sodium: 200mg
Carbs: 24g (Fiber: 5g , Sugar: 16g)
Protein: 12g
RXBAR is a brand known for their limited healthy ingredients, but it’s still not a smart choice due to its high amount of sugar, according to Tateossian. “The Vanilla Almond Protein Bar boasts no added sugars, but with 16g of total sugar, your body still responds the same way, especially if you’re over 40 and managing blood sugar sensitivity or hormone fluctuations,” she explains. “Natural sugar is still sugar when it’s not balanced with enough fat or fiber to blunt the spike.”m Tateossian addresses the natural ingredients and says, “Yes, it’s made with whole foods like dates, egg whites, and nuts, but it’s also carb-heavy (24g) with minimal fat (7g) to buffer the impact.” She adds, “That makes it a blood sugar rollercoaster waiting to happen. And for a bar marketed as a “clean” option, it can unfortunately still leave you crashing an hour later. It also includes “natural flavors”, a vague, unregulated term that can mask processed additives and chemical solvents. Choose a bar with better macro balance for stable energy and no crash.”
