How to Choose the Best Energy Bar for Your Needs

You walk into your local grocery or convenience store and inevitably stumble upon a sea of energy bars. Feeling somewhat overwhelmed by the plethora of health claims, you quickly buy an eye-catching bar with an appealing flavor. But did you really get the best bar to suit your needs?

Before making a purchase, think about why you are eating that bar—for additional protein, as a nourishing snack or as a convenient meal replacement? Do you feel that because you are dieting, exercising or focusing on your health, that energy bars are simply a must? Whatever your reasoning, know that energy bars are not a necessary part of a healthy, balanced diet. Before you buy, remember these pros and cons:

Pros

There are many reasons why energy bars are so popular. In general, energy bars:

• Can help meet your energy (calorie) needs.
• May help meet your nutritional needs for protein, carbohydrates and fat.
• May help to meet other nutritional needs, depending on the added vitamins and minerals (i.e. calcium, zinc, iron, vitamin D, vitamin B-12, folic acid, protein and fiber).
• Are portable, convenient and pre-packaged.
• May keep you away from unhealthier temptations, such as the vending machine or fast food drive-thru.
• Can help ward off binge eating if you become excessively hungry.
• Have a long shelf life and don't require refrigeration.

Cons

Consider these downsides:

• Excessive nutrients. Energy bars can contribute to an excessive intake of nutrients, especially if you are eating more than one bar daily, are already taking a multivitamin supplement or are eating other fortified (enriched) foods and beverages. The dangers of over-supplementation vary from minor intestinal discomfort (diarrhea and constipation) to liver disease, nerve damage or even death.
• Excessive calories. If eaten too often, energy bars may contribute to a high-calorie intake, which can lead to weight gain.
• Added sugar. Energy bars have a sweet flavor. This can come from several sources, including fruits, fruit juices, calorie-containing sweeteners (sugar, honey, syrups), or artificial sweeteners and sugar alcohols. You’ll have to read the ingredient listing to meet your personal preferences and amounts.
• Cost. At $1 to $2 per bar, this convenience food can quickly become a major grocery expense.
• Abdominal discomfort. Some energy bars (especially low-sugar, low-carb and high-fiber varieties) contain sugar alcohols and alternative fiber sources (inulin, chicory root), which can cause bloating, gas and diarrhea in some individuals. While these ingredients are safe to consume, it's best to monitor your individual tolerance.
• Lack of data. There is very little research to support the actual need for energy bars. While many provide claims regarding weight loss, antioxidants and muscle building, they are not a magical food and should not be used as a constant replacement for whole foods in your diet.
• Processing. Energy bars are a highly processed food, whereas whole, unprocessed foods should be the staples of a healthy diet.
• Additives. Some energy bars contain additional herbal ingredients, weight-loss aids or athletic performance-enhancing aids. There is no data to show that any of these are effective or beneficial to health. There are no standards regarding potency or safety or effectiveness in these supplemental ingredients—and many can result in medication interaction and possibly dangerous side effects.

While no energy bar is perfect, do your homework to ensure the next one you eat isn't just a glorified candy bar. The following criteria were designed for adults who are following a weight-loss eating plan. Use the guidelines based on your needs, whether that's for a meal replacement, afternoon snack or workout fuel. And above all, when you do choose one, enjoy your energy bar! Find a flavor and consistency that you like. Make sure that your body tolerates the energy bar with no intestinal discomfort, especially if you plan to use the bar prior to an athletic event.

Meal Replacement Bars

When lunch is out of reach or you want to add more structure to your eating plan, a meal replacement bar can be used on occasion. Adding a piece of fruit, some raw veggies and a serving of yogurt or milk can help round out this quick, on-the-go meal. If replacing a meal, read the nutrition label to find a bar that contains the following nutritional metrics:

• About 200-320 calories
• 10-25 grams of protein
• 4 grams of fiber or more
• About 20-40 grams of carbohydrate
• Fewer than 20 grams of sugar
• 12 or fewer grams of fat
• No more than 30 percent of your RDA for vitamins and minerals

BEST BITES
Meal Replacement Bar	Weight (grams)	Calories	Protein (grams)	Carbs (grams)	Sugar (grams)	Fat (grams)	Fiber (grams)
Atkins, Protein-Rich Meal Bar Peanut Fudge Granola	48	210	16	16	1	11	8
Atkins, Protein-Rich Meal Bar Cookies N Creme	50	200	14	22	1	11	9
Clif Energy Bar Crunchy Peanut Butter	68	260	11	40	19	7	4
Oatmega Bar Blueberry	50	200	14	22	5	7	7
Oatmega Bar Lemon Chia	50	200	14	22	5	7	7
Power Bar, Protein Plus/Reduced Sugar Lemon Poppy Seed	60	200	20	25	3	7	5
Power Bar, Protein Plus/Reduced Sugar Choc. Peanut Butter	60	200	20	24	2	7	5
Power Bar, Protein Plus Cookies N Cream	60	210	20	27	13	5	4
Power Bar, Protein Plus Chocolate Peanut Butter	60	210	20	25	12	6	4
ProBar, Base Cookie Dough	70	290	20	33	16	9	4
ProBar, Base Mint Chocolate	70	280	20	33	17	9	4
Quest Bar, Hero Chocolate Caramel Pecan	60	200	15	27	12	11	11
Quest Bar, Protein Cookies and Cream	60	200	21	21	1	8	15
Rx Bar Chocolate Chip	52	220	12	22	12	10	5
Rx Bar Mint Chocolate	52	210	12	23	13	9	5
Special K Protein Meal Bar Pretzel Cashew	51	230	12	24	13	10	5
Vega 20 g Protein Bar Chocolate Peanut Butter	70	290	20	27	18	10	4
GOOD BITES
Meal Replacement Bar	Weight (grams)	Calories	Protein (grams)	Carbs (grams)	Sugar (grams)	Fat (grams)	Fiber (grams)
Clif Energy Bar Chocolate Chip Peanut Crunch	68	260	10	41	20	7	4
Clif Energy Bar Oatmeal Raisin Walnut	68	250	10	43	21	6	4
Clif Mojo Bar Dark Chocolate Almond Coconut	45	210	8	20	10	12	3
Clif Whey Protein Bar Salted Caramel Cashew	56	250	14	26	5	11	3
Go Marco Bar Blueberry and Cashew Butter	65	270	10	36	11	10	2
Kind Protein Bar Toasted Carmel Nut	50	250	12	18	8	17	5
Perfect Bar Maple Almond	65	310	13	27	18	18	4
Power Bar, Plant Protein Dark Chocolate Almond and Sea Salt	55	230	10	22	10	13	8
Vega Bar, Sport Protein Crunchy Peanut Butter	70	300	20	26	14	11	3

Afternoon Snack Bars

For your afternoon snack, be aware that many bars have calorie and sugar levels similar to candy bars. Use the criteria below to find a bar with a boost of protein and fiber, and be sure to use your snack bar wisely. The goal of this snack is to not only keep you energized until your next meal, but to keep you away from other tempting, high-calorie, less nutritious snacks. Read the nutrition label to find a bar that contains:

• About 100-200 calories
• 5-15 grams of protein
• 2 grams of fiber or more
• About 10-25 grams of carbohydrate
• 15 grams of sugar or less
• 7 grams of fat or less
• No more than 20 percent of your RDA for vitamins and minerals

BEST BITES
Snack Replacement Bar	Weight (grams)	Calories	Protein (grams)	Carbs (grams)	Sugar (grams)	Fat (grams)	Fiber (grams)
Atkins, Protein-Rich Meal Bar Raspberry Chia	48	180	16	19	2	7	13
Atkins, Snack Bar Lemon	40	160	13	15	1	7	9
Atkins, Snack Bar Cranberry Almond	35	150	10	16	1	6	5
Balance Bar, Duo-licious Dulce de Leche and Carmel	40	150	5	24	12	5	6
Glucerna Snack Bar Chocolate Chip	40	150	10	20	4	5	3
Glucerna Snack Bar Peanut Chocolate Chip	40	160	10	20	4	6	3
Special K Protein Meal Bar Strawberry	45	170	12	22	14	5	5
Special K Protein Meal Bar Chocolate Peanut Butter	45	180	12	22	13	6	5
Luna Protein Bar Chocolate Walnut Fudge	45	180	12	20	13	6	2
Power Bar, Clean Whey Protein, Chocolate Chip Cookie Dough	60	190	20	25	2	5	13
Power Bar, Clean Whey Protein, White Fudge Raspberry	60	190	20	25	2	4.5	12
Power Bar, Protein Snack Carmel Nut Brownie	55	180	12	24	13	7	3
Quest Bar, Protein Blueberry Muffin	60	190	21	22	2	6	15
Quest Bar, Protein S’mores	60	190	21	22	1	7	14
Slim-Fast Bake Shop Bar Chocolatey Crispy Cookie Dough	45	180	15	17	1	7	5
Slim-Fast Bake Shop Bar Chocolate Peanut Butter Pie	45	180	15	18	1	6	5
SoyJoy, Crispy Plain	25	123	6.4	9.1	7.1	7.3	2
SoyJoy, Crispy Banana	25	115	5.9	9.7	7.1	6.6	2.6
Vega Bar, Protein Snack Bar Blueberry Oat	45	190	10	22	11	7	5
GOOD BITES
Snack Replacement Bar	Weight (grams)	Calories	Protein (grams)	Carbs (grams)	Sugar (grams)	Fat (grams)	Fiber (grams)
Atkins, Harvest Trail Bar Blueberry Vanilla and Almond	38	150	8	17	4	9	10
Balance Bar, 40-30-30 Chocolate Mint Cookie Crunch	50	200	14	23	16	7	2
Balance Bar, Duo-licious Dark Chocolate Pecan Turtle	44	190	7	24	13	8	6
Clif Mojo Bar Peanut Butter Pretzel	45	200	9	22	9	9	2
Clif Mojo Bar Mountain Mix	45	200	8	23	11	9	2
Go Macro Bar, Thrive Almond Apricot	40	180	5	19	8	10	3
Kashi, Go Lean, Nutty Layered Crunchy Peanut Butter	45	200	8	20	8	11	4
Kashi, Go Lean, Plant Powered Dark Chocolate Cashew Chia	45	200	8	21	8	10	4
Kind Bar Blueberry Vanilla and Cashew	40	180	4	19	7	12	4
Kind Bar, Healthy Grains Maple Pumpkin Seed	35	150	3	22	5	6	2
Lara Bar Banana Chocolate Chip	45	190	4	26	20	9	4
Lara Bar Mint Chocolate Brownie	45	190	4	26	19	9	4
Luna Protein Bar Berry Greek Yogurt	45	180	13	22	16	5	3
Luna 5G Sugar Bar Cinnamon Almond Swirl	42	180	7	19	5	9	2
Luna 5G Sugar Bar Chocolate Chip Cookie	42	180	7	20	5	8	3
Probar, Bite Super Fruit and Greens	49	190	6	27	10	7	3
SoyJoy, Almond and Chocolate	30	146	5.4	9	7.1	9.9	4.7
Special K Protein Bar Chocolate Cherry Nut	35	150	8	19	12	5	1
Special K Nourish Bar Cranberry Almond	33	150	3	20	12	6	2
Vega Bar, Protein Snack Bar Chocolate Caramel	45	180	10	21	11	8	4
Zego Bar, Seed and Fruit Sunflower Date	38	160	6	15	11	12	4

Workout Fuel

Before hitting the gym or starting a long run, your body needs carbohydrates. It is best to avoid protein, fat, fiber and sugar alcohols, all of which can delay the emptying time of the stomach and slow digestion, causing cramps and sluggish energy levels. Energy bars are usually too high in protein, fat, fiber and possibly sugar alcohols to be used for pre-exercise nourishment. Instead, try another quick-digesting food source before exercising.

During your workout, energy bars are not an appropriate refueling choice because aerobic and high-intensity exercises require blood flow to the muscles, not to the stomach for the digestion of foods. After exercising for more than 60-90 minutes, consider a sports drink or sports gel to boost your energy levels, promote hydration and balance electrolytes in the body.

Energy bars may work for low-intensity, very long-duration activities, such as a long, slow hike or bike ride. (During lower-intensity exercise, less blood is diverted to the muscles.)

After your exercise session, your body needs mostly carbohydrates (to replenish glycogen stores in the muscles), some protein (to help repair damaged muscle tissue) and a little fat (for cellular repair). Eating a "real" and complete meal is your best bet. But if you cannot eat a meal within two hours of working out, then an energy bar paired with a glass of water or milk and a piece of fruit is a good option. Look for a meal replacement bar (see examples above) with at least 30 grams of carbohydrates, 10 grams (or more) of protein and 5-10 grams of fat.

Bar None

Don’t feel like you have to rely on energy bars to meet your calorie and nutritional needs. These snack ideas provide energy, nutrition and flavor in a convenient, budget-friendly package:

• Fresh fruits: apples, oranges, pears, plums, grapes, bananas
• Individually packaged fruit and applesauce cups
• Yogurt
• String cheese
• Nuts and seeds
• Whole-grain crackers, bagels or muffins (plain or with hummus, cheese, peanut butter or seed butters)
• Homemade trail mix
• Homemade granola bars
• Carton of low-fat milk, chocolate milk or soy milk
• Graham crackers and peanut butter or seed butters
• 100-calorie pack of microwave popcorn
• Package of instant, microwave oatmeal