I’m a Nutrition Coach: These 5 Protein Bars Are Grocery Store Gold (Low Sugar, High Fiber)

Starting an intense training routine requires a complete lifestyle overhaul. You must increase your training intensity, volume, frequency, and nutrition intake to maintain or build muscle mass.

Increasing your calorie intake while eating a clean diet is easier said than done. You’ll agree if you have ever experienced a rumbling stomach after a brutal training session.

Protein bars can come in handy in this situation. However, most protein bars on the market are nothing more than sugar sticks. These bars promise convenience and gains but fail to deliver. The right protein bars are an excellent grab-and-go fuel, perfect as a post-workout meal, a snack between meetings, or a quick fix for hunger pangs.

I spent over 100 hours researching the best high-protein, fiber, and low-sugar protein bars on the market. In this article, I reveal the five healthiest protein bars you can snag at a grocery store. I’ll also reveal the things you should be looking out for while making the buying decision.

The Science Behind “Healthy” Protein Bars: Low Sugar, High Fiber, High Quality

A sugar-laden protein bar is no better than candy. Remember, the nutrition ratio of any food item is immensely important. A protein bar with 10 grams of protein and 30 grams of carbs is no good. (1)

You want protein bars that contain low sugar, high fiber and are of top-tier quality.

For the uninitiated, protein is the building block of muscle. It is what helps build bigger and stronger muscles after a workout. Protein is also incredibly filling and keeps you feeling fuller for longer, reducing the risk of feasting on junk food during the day. (2)

Most protein bars deliver 10 grams of protein. However, if they have more than 10 grams of sugar, it can result in blood sugar spikes, potentially leading to energy crashes soon after. Plus, piling on these empty calories will do you no good, especially during the cutting phase.

Fiber is one of the most overlooked ingredients when it comes to picking the right protein bar. It is a form of carbohydrate that feeds your gut microbiome, keeping everything running smoothly. Protein bars with an unbalanced protein, sugar, and fiber ratio can lead to bloating and flatulence.

I highly recommend my clients go for protein bars made with whole food sources like nuts, seeds, and egg whites instead of processed isolates like whey or soy to ensure a healthy fiber intake. These sources are cleaner, easier on your system, and deliver nutrients isolates can’t match.

Steer Clear of Sugar Alcohols, Artificial Sweeteners, and Hydrogenated Oils

At the same time, you must watch out for sugar alcohols. Some brands use them in their protein bars as they are low in calories and don’t spike sugar levels. However, consuming these artificial sweeteners for an extended period can hurt your digestive health.

You must also stay away from hydrogenated oils as they can clog your arteries and provide no additional nutrition value.

How I Chose the Top 5: My Criteria as a Nutrition Coach

My research led me to build a science-backed system to separate the winners from the pretenders. We are looking for protein bars that are low in sugar, high in fiber, and made of high-quality ingredients to fuel our gains. Here is a quick summary:

• Sugar: I set a hard ceiling of 5 grams. If a product went over this mark, I didn’t even consider it. This also helps improve your cutting progress.
• Fiber: A protein bar with 5 grams of fiber can do the trick. It keeps you feeling satiated for longer and improves digestion.
• Protein: Each protein bar should have at least 10 grams of protein. The more, the merrier.
• No junk: The bar should have minimal additives and should be widely available. After all, what good is a protein bar if it takes over a week to reach you? You should be able to walk into a grocery store and grab it right off the shelves.

I spend a good chunk of time pouring over nutritional levels and cross-checking macros and ingredients against my rules and other brands. I prefer whole food bases — almonds, oats, dates — over processed alternatives.

Plus, I spent more time than I would like to admit weighing texture, flavor, and how they sit in your stomach mid-workout.

I must add that some bars pushed the rules by a tiny bit as a few contained a slightly higher level of sugar, but I let it slide if the fiber and protein ratios were satisfactory. We can’t be overly objective when picking supplements, as every product has a unique blend.

5 Healthiest Protein Bars You Can Find at the Grocery Store

Once I had the criteria down, I rolled up my sleeves and dug in. I taste-tested every popular brand I could grab (I’m not complaining) to arrive at these five best protein bar options on the market:

Bar 1: RXBAR (Chocolate Sea Salt)

The RXBAR is one of the most versatile protein bars on the market. It’s simple and no frills, but will get you the desired results. This bar is made using clean ingredients that you can trust. It uses dates, almonds, chocolate, cocoa, and cashews as its base and egg whites as one of its main ingredients, making it incredibly potent for crushing hunger pangs.

Nutrition:

• Protein: 12 grams
• Fiber: 5 grams
• Added sugar: 0 grams
• Calories: 210

I am a big fan of the minimal ingredients of this protein bar and have been recommending it to my clients for years. They love its chewiness, subtle sweetness, and trademark salty kick. It also has one of the best aftertastes of any protein bar.

This is one of the cleanest protein bars on the market; however, as a fair warning, the dates can make it stick to your teeth. 

You can find RXBARs at every major grocery chain, including Walmart and Target.

Check it out!

---

Bar 2: ALOHA (Peanut Butter Chocolate Chip)

This one is for the vegans. As someone who was a vegan for 1.7 years, I can attest that meeting your daily nutrient needs as a plant-based bodybuilder is incredibly challenging. Balancing the right nutrients is very complex, and eating out feels like a hassle.

ALOHA’s protein bars tick all the right boxes and are surprisingly good for a protein bar. I have seen it win over even the pickiest lifters.

This protein bar comprises organic ingredients like brown rice protein, pumpkin seed protein, and peanuts. Since this is a plant-based bar, it is packed to the brim with fiber, which steadies digestion and skips the sugar overload.

Nutrition:

• Protein: 14 grams
• Fiber: 10 grams
• Added sugar: 3 grams
• Calories: 240

I must add that this protein bar has a very dense and nutty flavor. However, the chew is very satisfying because of all the peanuts and pumpkin seeds. The chocolate chips seal the deal for me as you don’t feel like you are eating a chalky protein bar.

ALOHA bars are available in most stores and you can usually find bulk deals online.

Check it out!

---

Bar 3: Misfits Protein Bar (Chocolate Caramel)

I know many people who prefer crunchier protein bars. If you are one of these folks, you will love the Misfits protein bar, as it has peanut crispies inside it. I’ve been using this bar for a very long time and have never experienced any issues with it.

Plus, this is a vegan protein bar with zero added sugar. Pea protein isolate, plant-based caramel, peanuts, and chicory root fiber are the four main ingredients of this protein bar.

If you don’t like carrying whey protein powder to the gym and drinking it post-workout, this protein bar can be the perfect alternative, as it contains 15 grams of protein in each serving. It also has a decent amount of fiber, which will keep you feeling full for longer.

It doesn’t end here; the Misfits bar ties with the Quest protein bar for the least amount of calories per serving (180 kcal), making it ideal for people watching their weight.

Nutrition:

• Protein: 15 grams
• Fiber: 9 grams
• Added sugar: 0 grams
• Calories: 180

I must add that this protein bar is very well put together. It is soft, chewy, with a honeyed sweetness and a perfect peanut crunch. I would go as far as to say that it feels like a treat.

The Misfits protein bar is easily available at Target, Whole Foods, Kroger, and your favorite online retailers.

Check it out!

---

Bar 4: No Cow Dipped Protein Bar (Peanut Butter Chocolate Chip)

When it comes to high-protein and fiber and low-sugar protein bars, vegan options rule the roster. The No Cow Dipped protein bar is the third variant on this list.

This protein bar offers a dense and fudgy, strong peanut butter flavor. The chocolate coating adds sweetness without sugar spikes, making it perfect for people with a sensitive stomach.

The No Cow Dipped protein bar has a bunch of whole foods, including peanut butter, pea protein isolate, and soluble corn fiber. The 15 grams of fiber in this protein bar rivals those in the whey-based options.

Nutrition:

• Protein: 20 grams
• Fiber: 15 grams
• Added sugar: 0 grams
• Calories: 200

To be honest, this protein bar has one of the most unique tastes, and I highly recommend trying it. It’s a marvel how they pulled this off with zero added sugar.

Many of my clients swear by the taste of this protein bar and have made it a staple in their routines.

Check it out!

---

Bar 5: Quest Bar (Cookies & Cream)

The Quest protein bar is one of the OGs and most fitness enthusiasts have tried it at some point. However, only a few know that it has one of the best macronutrient ratios on the market. This protein bar is a no-brainer if you’re trying to bulk up while watching your macros.

This gold-standard protein bar offers 21 grams of protein and 17 grams of fiber per serving while keeping the sugar content below 1 gram. It is an engineering marvel, if you ask me. The protein content will help you add new muscle tissue, while the fiber content will keep you feeling full for longer.

Nutrition:

• Protein: 21 grams
• Fiber: 17 grams
• Added sugar: 1 gram
• Calories: 180

Whey protein isolate, soluble corn fiber, and almonds are the main ingredients of this supplement, and they deliver a chewy, dense flavor with a creamy-sweet hit. Since this product has almost zero added sugars, you can rest assured that there will be no energy crashes later.

Quest Nutrition is one of the biggest protein bar brands, and you can find them in almost any physical store or online retailer.

Check it out!

---

Conclusion

The right protein bar for you will vary depending on your personal preferences. If you’re looking to build muscle, you should go with the Quest bar. However, if you want a no-sugar alternative, RXBAR is the one for you. Vegans can choose between the Aloha, Misfits, or No Cow Dipped bars.

Although protein bars are great as they make hitting your nutrient goals more convenient, you should not be over-reliant on them. Prioritize eating nutrient-dense whole foods and only use protein bars to plug the gaps in your diet.

If you have any questions about picking the right protein bar, post them in the comments below, and I’ll be happy to help!

References:

1. Kelly OJ, Gilman JC, Ilich JZ. Utilizing Dietary Nutrient Ratios in Nutritional Research: Expanding the Concept of Nutrient Ratios to Macronutrients. Nutrients. 2019 Jan 28;11(2):282. doi: 10.3390/nu11020282. PMID: 30696021; PMCID: PMC6413020.
2. Institute of Medicine (US) Committee on Military Nutrition Research. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Washington (DC): National Academies Press (US); 1999. 1, Committee Overview. Available from: https://www.ncbi.nlm.nih.gov/books/NBK224619/

---