There are hundreds of different snack bars and protein bars in the grocery store these days that it is hard to figure out which one could possibly be a healthy choice.
I normally do not advocate snack bars or granola bars as a healthy food choice, but they are portable and convenient nourishment for some.
- Sugar: This is the number one thing to check on the food label. Look for 6 grams of sugar or less for the 100 calorie bars, and around 12 grams of sugar for the 200 calorie bars. Some bars are loaded with so much sugar that they resemble candy bars. You also want to take note of where the sugar comes from. Avoid brown rice syrup, corn syrup, and fruit juice syrups.
- Saturated Fat: This is the other evil of snack bars. Limit the saturated fat to 2 grams or less. Many brands contain higher amounts of saturated fat because it is a cheaper source of fat. Checking the total fat on the food label is not as important. Saturated fat is important to limit because it can contribute to heart disease.
- Trans Fat: Just because the nutrition facts say 0 grams trans fat does not mean the product is truly trans fat free. Manufacturers are allowed to include a maximum of .5 grams of trans fat per serving, and advertise 0 grams trans fat. Don’t forget to read the ingredient list to look for hydrogenated oils. If these oils are listed, avoid the food as studies suggest they increase cholesterol levels.
- Fiber: It is always a good idea to choose a bar that has 2 or more grams of fiber per serving. I would recommend choosing a bar that is even higher in fiber if you can. This fiber will help keep you full until you can grab that next meal.
Do you have a favorite brand of granola bar?
My top healthier snack bar choices include Kashi Chewy bars, Gnu Foods Flavor and Fiber bars, Mini Luna bars, and Mini Kind bars.
Snack bars seem like more trouble than they’re worth. Whatever happened to just packing a half-sandwich of peanut butter or leftover chicken on whole-wheat?
You’re right! Can’t overstate how important it is to check the sugar content. Absolutely there are snack bars that are almost a Snickers.
Yes, we can find saturated fat naturally in many foods, but it is important to limit saturated fats. There has been great debate about this recently, but the conclusion is that saturated fat is and was never “good”. I wouldn’t literally call it “evil”–this is just a style of writing.
And since most snack bars out there are highly processed, and not usually the best choice, 6 grams or less of sugar is great if you can find it. And you can even look where that sugar comes from. If you read the label and see it comes from dried fruit, then great, this is not so bad. But, if the sugars all come from high fructose corn syrup or another syrup, this is not good.
And yes, it is important to try not to live off of bars, and I wouldn’t recommend eating them every day. But, for the frequent traveler, or someone who needs to keep portable, less perishable snacks around, bars can be a choice.
Reading the ingredient list on any food is important. I am glad that you took the time to check our products out. At Kellogg we are aware of the current health concerns regarding both saturated and trans fat. Our food scientists have been working hard to reduce or replace the partially hydrogenated oils (trans fats) in our products, while retaining the taste and texture our consumers love. These changes aren’t always simple, but they are important and something we take seriously.
Very true! You could also make your own bars with like four ingredients. Natural nut butter, oats, some isolate and maybe some dried fruit. Mix it all up throw it in the fridge. Voila! Another healthier option like your trail mix.
Sorry, but I stand my ground on this one–”snack bars” are not a great option, even if they are high in fiber and/or low-ish in sugar. They’re nothing but processed food that should be called glorified candy bars. If you really want something portable to snack on that will satisfy you–toss a handful of nuts in a bag with a handful of dried fruit. It’s not that much of a pain to make a bunch of baggies of fruits and nuts in advance and grab them when you’re on the go. It’s probably a little cheaper, too.
Look for 6 grams of sugar or less for the 100 calorie bars
Really? 25% sugar is good?
But….Saturated Fat: This is the other evil of snack bars. Limit the saturated fat to 2 grams or less.
Seriously? You don’t read up much, do you? Saturated fat isn’t **EVIL**…is this just simple regugitation on your part or have you really failed to keep up with the research?
I read the ignredients of your bars. Hydrogenated, partially hydrogenated, “…less than 0.5g of trans fat per serving…”. So if I ate two bars in a day that would give me 0.5g? what if I ate four? 1g trans fat? I thought there was no safe level of trans fat?
I’m wondering if anyone has tried the Kellogg’s FiberPlus(R) bars yet? If so, I would love to know what you think. Each provides 9 grams of fiber and only contains 7 grams of sugar and 2-3 grams saturated fat per each 120-130 calorie bar. I think they are great alternatives to a candy bar and help you feel satisfied longer so you are less tempted to overindulge on less nutritious foods later on.
Thanks Lisa, and yes, I love the Gnu bars because they are so filling, lower sugar than most, and full of fiber.
You have to be careful with protein bars. They always try to trick you. The nutritional label might look nice but you read the ingredients and all to often find hidden crap like saturated fat, HFCS, Hydrogenated Palm Kernel oil, etc. Some have over 25 grams sugar! You HAVE to read their ingredients, or you might as well just eat a chocolate bar.
Snack bars, granola bars, protein bars etc is something I am obsessed with. I am always trying new ones and investigating labels and companies. I do my research.
For granola bars I prefer Kashi bars. They have the highest protein content I have seen out of the grocery store granola bars. I stay away from Special K, Fibre 1, Metamucil bars, & most others because they use HFCS, too high sugar, and ussually only have like 2 or 3 grams protein. My fave around the Hip To Be Healthy Squares from Geniuine Nutrition. They add the Greens+ to them, and use clean ingredients (except for the chocolate covered ones). The Hip to Be Healthy ones are also a tad high on the sugar and calories, just over 200kcals. So more of a treat with less guilt. Luna Bars are good too, same thing though, a tad high on the sugar. The smaller Cliff bars are just way too much sugar to be worth it.
For Protein bars there are quiet a few I allow. There are snack ones, meal replacement, and post workout ones I eat. For snacks around 200 kcals I stick to Simply Bar (Vegan & Clean Ingredients), Solo Bars (a tad high sugar but clean ingredients & perfect post workout), FullBar Fit (high fiber & filling), Phytoberry Bars, Lean Fit bars, and sometimes indulge in an Oh Yeah bar. The smaller Oh Yeah bars taste like chocolate bars and are usually just under 200 kcals. They are a little high on the saturated fat and not so clean ingredients.
The best one I think for meal replacement is the Zero Impact bars. They are all clean ingredients and around 400 kcals. They are heavy too, very filling, and sit in your stomach for a while. They add stuff like MCTs, CLA, use sweet potato, brown rice syrup, and natural peanut butter.
There is also the GNC Brand bars, most are crap & you might as well just eat a chocolate bar) but there is one oatmeal kind (I forget the exact name) that you microwave. That one tastes really good. I would have it more as dinner right after a workout, on the go with no other option because it is not the healthiest ingredients.
For post workout Solo Bars (because of the sugar), and pretty much any of the snack bars. The Cliff Builder bars are not bad as well but they only have two flavors here in Canada I can get.
That is my rundown. I am always open to trying new ones! In fact we just got into store these ones called “2 to 1 Bars” which have twice as much protein as carbs. Not the cleanest ingredients though…I will try one next time I work.
Thanks for this! I reviewed a high fiber bar on Snack-Girl called Gnu bar that was pretty good (low in sugar, etc.). Very helpful article!
I like the Fiber One granola bar from the first time I tasted it. I am a huge chocoholic and was very happy that a source of fiber could taste that good.
But most nutrition bars have an awful bland gummy pasty center that is just nasty.