Protein Bar & Protein Cookie Roundup -- How to choose
How many protein bars are out there? So many. We've sampled at least 100 over the years and scored them based upon all sorts of categories. The same with protein cookies. There are less of those. People always ask us TWO things:
1. What is the best protein bar?
2. How do I choose a protein bar or cookie?
We have answers. But because taste is personal, you must be ready to try the bars. We can guide you on HOW to choose which ones to sample, but the choice will undoubtedly come down to the best tasting bar or cookie that meets your nutritional goals.
Let's start with protein bars
Our protein bar "loves" vary among the team. There is no brand/bar that everyone likes across the board. The ingredient separator is often sugar. Whether a bar uses the real thing or a substitute affects taste and often texture too.
But, back to choosing bars. First and foremost, decide upon your NUTRITION GOALS. Keto, low carb, high fat, high calorie, lots of protein, less calories, no sugar substitutes, no real sugar... So many factors to weigh. Think about what the bar is going to do for you -- what you want it to do.
Here are some guidelines to help you choose:
- Calories. More or less? I look for about 200. I view protein bars and cookies as a big snack, not a meal replacement.
- Size. Some bars weigh in at 60g or more and others are puny at 35-40g. It's worth considering because it often affects how filling it is.
- Protein Source. Animal, vegan, whey, soy, pea, hemp, rice, milk, etc. I look for 10g or more of protein.
- Sugars. Real, stevia, monkfruit, allulose, sugar alcohols. I look for less than 5g "real" sugar and don't mind any of the others. BUT, this will affect taste.
- Carbohydrates. Higher or lower. And source.
- Fiber. Higher or lower. I look for 10g or more.
- Cost. This matters to us. We typically aim for no more that $2/bar.
- Taste/texture. Chocolate covered, chewy, crisp etc. I LOVE them all! But chocolate covered bars don't travel as well.
My Formula
When I am trying bars, I look to minimize calories, carbs and sugar, while maximizing protein, fiber and healthy fats. I'm pretty protein agnostic, but I try and avoid soy because the soy protein in bars is heavily processed. I also like a bar that feels bigger. Often the keto bars that weigh in at 40g or so, despite their abundance of healthy fats, are too small to be satisfying. I don't want my experience over in a few bites.
Again, our Team has tried 100+ bars, and because there is such a breadth of choice, we are highlighting bars that we CURRENTLY have in the staff kitchen. This list will give you a sense of what is available and how to evaluate options you sample.
Wow. This is about the best tasting bar we've tried in a long while and it's very satisfying. For those who eschew sugar, this bar is NOT for you. It's chewy, sort of like a well done brownie. We think that's a good thing. It comes in at 5g fiber and 15g protein. Another selling point is the super short ingredient list: Maple syrup, Peanut Powder, Cocoa Powder, Egg whites.
If you want something that is more cross of energy bar and protein bar, give this one a try.
Stats: 56g, 180 calories, 3g fat (1g saturated), 5g fiber, 19g sugar, 15g egg white
Raw Rev (Dark Chocolate Sea Salt)
Raw Rev gets high marks for taste, and it is plant-based (vegan). I always recommend this one to my vegan coworkers and friends. (We recently tried the "Double Chocolate Brownie Batter" flavor and it is very tasty.)
Texture is pleasing, a little softer than some standards (like Quest, Atlas), and it can be a little oily on the outside, but not keto bar oily. Definitely less travel friendly than many others. Another weakness is that there is only 3g fiber and this bar is smaller in terms of grams. The chocolate chips stand out in a good way. If convenient, we'll zap ours in the microwave for 5-10 seconds and let that chocolate ooze. Big strength, NO sugar substitutes! And again, this one ranks high in terms of taste.
Stats: 46g, 190 calories, 13g fat (2.5g saturated), 3g fiber, 3g sugar, 11g brown rice, pea, hemp, flax protein sources
This bar is budget friendly, especially if you purchase via subscribe and save on Amazon. The texture is soft, but not chewy, and also firm. It's a happy medium. The macros are solid and it's not too sweet but has enough flavor to satisfy. The company is changing its ingredient profile. Sucralose is the last ingredient listed in the bars we have. We like the taste. Again, light peanutty flavor with bites of chocolate.
Along with the sucralose, Quest uses erythritol and stevia. We don't notice a strong taste impact from any of these like we sometimes do in other bars.
Stats: 60g, 190 calories, 9g fat (2.5g saturated), 11g fiber, 1g sugar (erythritol, sucralose, stevia), 20g milk and whey protein isolate.
Julian Bakery Egg White Protein Bar Peanut Butter
Chewy, filling, and with a peanut butter flavor that is mild yet still distinct enough to satisy that taste for PB. We are fans of the size and the fact that the chewiness means we are not done eating it in a flash. It also travels very well. Bonus.
Julian also now has a plant protein bar in a chocolate flavor. It is quite good, less chewy, but perhaps more "chalky." If you favor plant protein, give it a try. The ingredient list for the bars is short and recognizable!
Note: We buys ours directly from Julian at either a 15-20% discount via email deals or subscribe/save type program.
Stats: 60g, 200 calories, 1g fat (4g saturated), 17g fiber, 1g sugar (also monkfruit), 20g egg white protein.
Nick's Choklad Peanot Protein Bar
This is "that bar". You know the one that closely resembles a candy bar. The good news is that the nutritional stats don't. We've tried many of the bars from Nick's and this one is our winner. The peanuts balance the sweetness which come mostly from sugar alcohols and stevia. So if you eschew those, skip this bar. We think it's quite tasty.
In terms of the texture, it's slightly chewy and pretty soft. It holds its shape, but we certainly would not consider it travel or heat friendly. It is not quite as filling as other bars, but it's a bar we like having in the kitchen for those times when we just can't decide what we are in the mood for! Note the lower fiber amount.
Note: We buys ours from Amazon.com via the "subscribe & save" program, which means under $2/bar
Stats: 50g, 190 calories, 10g fat (4g saturated), 6g fiber, 3g sugar (real, erythritol, xylitol, & stevia), 15g collagen, whey, egg & milk protein.
The dark chocolate that covers this bar is better than most bar chocolate. NuGo is all about taste and we like this one fairly well. The bar is certified vegan, gluten free, non GMO and palm oil free. It's also a good choice for those who avoid sugar alternatives like stevia and monkfruit. This is real sugar via tapioca and agave syrup.
The bar is mostly crunchy with a slight chewiness to it. Potential weakness are soy protein isolate as protein source, very sweet (13g added sugar), only 12g protein, and not the best for travel. Many will really like the taste. Fiber is also lacking. So why recommend? Vegan, widely available and quite tasty.
Priced at around $1.50-$2/bar
Stats: 50, 200 calories, 7g fat (3.5g saturated), 2g fiber, 10g sugar (real), 12g soy protein isolate
Atlas Peanut Butter Chocolate Chip
It is quite tasty and we like the balance of macronutrients.
Texture is harder. No crunch, but also not chewy. It will travel fairly well. Nutritionally, it's well balanced and the size (54g), fiber, protein and fats make it filling. You may detect the monkfruit, but it is the last ingredient. Peanuts is listed first. Other sweetness comes from the chocolate chips and vegetable glycerin, which the company breaks out on the nutrition label. We like that! Atlas has a bevy of flavors, so if you like the stats, go for it.
Stats: 54g, 210 calories, 9g fat (3.5g saturated), 10g fiber, 1g sugar (real & monkfruit), 20g from whey and milk
Supergut Peanut Butter Chocolate Bar
It bills itself as the "gut balancing" bar. We don't know about that, but we do know is that it tastes good and the nutrition stats impress. Ingredients like maize and green banana powder are unique. Because it's chocolate covered, it's not the best for travel. It's also rather expensive, so look for deals; that's how we ended up trying them. We've noticed that the bars are often out of stock.
The bar is mostly crunchy, but certainly not hard, and it won't produce a bunch of crumbs when you bite into it. If you are into ingredient hype, then definitely click the link and read up on Supergut's claims. At 48g and only 170 calories, it's fairly filling. Calories are kept in check by using allulose and stevia to sweeten. The chocolate coating means it won't sustain hotter temps too well.
Stats: 48g, 150 calories, 8g fat (3.5g saturated), 10g fiber, 1g sugar (allulose and stevia as well as erythritol for the chocolate coating), 10g whey and milk protein
Kirkland Chocolate Peanut Butter Chunk
We love having this very budget friendly (Costco) bar in our arsenal. The nutritional data is strong and the taste is pretty good too. You decide on that part! The weakness with this bar is that it's hard to get out of the wrapper! It's slightly sticky. BUT, give this bar a little microwave love, and it could change your mind on it altogether.
The bar is more chewy and we like that (takes longer to eat). It'll travel fine. We've tried other flavors and all are similar. The bar pictured below shows some good chunks, but the chocolate doesn't really stand out. It is just a sweet bar all around.
Stats: 60g, 189 calories, 6g fat (2g saturated), 10g fiber, 2g sugar (erythritol, stevia), 21g whey and milk protein
David "Gold" Protein Bar (Chocolate Chip Cookie Dough) & "Bronze" (PB Chocolate Chip)
The David bars with their 150 calories packs 28 (or 20) grams protein. That is a lot of protein give the lower calories count. For the Gold, it means that 75% of the bar's calories come from protein. There are no added sugars. While the fats and fiber are lower than we prefer (Bronze is better than Gold on fiber), the protein and calorie count make these bars ones to have on hand. However, there are differences with respect to taste and travel friendliness of each "color".
The Gold taste is sweet and the texture softer. We think the allulose is very detectable. We don't love the taste, but we like it fine. We'll use this bar, but it won't be our "go to". It travels well. The Bronze, in our minds, is the clear winner for taste. Could it be the sucralose versus allulose? Perhaps. We think it tastes way above average compared to most bars! That says a lot as we have tried many with the "fluffy" interior. This one is better and the chocolate coating tastes real and gives the bar a nice texture with just a slight crunch. However, the bar can be messy as little pieces of chocolate do flake off when eating.
Gold: Stats: 58g, 150calories, 2g fat (1.5g saturated), 2g fiber, 0g sugar (allulose, monkfruit, stevia), 28g milk, collagen, whey, egg white, protein.
Bronze: Stats: 58g, 150calories, 3.5g fat (2.5g saturated), 6g fiber, 0g sugar (sucralose, malitol), 20g whey, egg white, milk, calcium caseinate, protein.
BRING ON THE COOKIES!
Occasionally we prefer a cookie over a bar. However, in our opinion, the protein cookie options are WAY weaker than the bar options. Many of the better tasting cookies are 2 servings per cookie and come in at 400+ calories! We think if you want a snack, just like the bar, the option should be closer to 200 calories. We are not looking for meal replacement. Additionally, there are less protein cookies available. Below are a few we've tried and happen to have on hand. The two that have garnered a repeat buy are the Quest PB Cookie and Smart Baking's cookie.
Smark Baking Smart Cookie, Peanut Butter
These cookies at first glance are a bit pricey, but get on the email list and wait for free shipping and other deals (20% or more and BOGO). What we like about the cookie is the flavor and chewier texture. The nutrition data is also strong. This cookie for one Team member is a staple. We tend to buy on the deals, and freeze the overstock.
The peanut butter flavor comes through and the cookie is big enough to feel like more than a dessert of quick snack bite. We like it and prefer it just slightly to the chocolate chip flavor. The weakness is likely the saturated fat. It's pretty high. Unlike with a few of the other contenders, we don't detect the allulose.
Stats: 55, 156 calories, 12g fat (6g saturated), 10g fiber, 1g sugar (erythritol and allulose), 12g whey.
Quest Protein Cookie Peanut Butter
While we link to Quest's site, we suggest you check other sources before you buy. We often get the cookies on Amazon for around $1.50/cookie. What we like about the cookie is that it is filling (Look at all the healthy fats!), quite large, and tastes pretty good. If you hate alternative sweeteners, you likely won't like this cookie.
The texture is softer and slightly chewy. It's nice. No complaints. We've tried the other flavors too. Peanut butter (for any cookie or bar) tends to always taste the most "real."
Stats: 58g, 210 calories, 13g fat (4 saturated), 11g fiber, 1g sugar (erythritol and stevia), 15g whey and milk protein.
It looks good. And the nutrition is appealing, but the taste is a little "different." We have tried both the chocolate chip and sugar cookie flavors. We've had very mixed reviews. There is an aftertaste, which we assume comes from the monkfruit and/or allulose? It's pretty strong.
The texture is softer and appealing. And just look at all those chocolate chips. However, they are not sweetened with sugar and one can really tell. But yet, sometimes this cookie does hit the spot. We also find it to be quite filling.
Stats: 54g, 190 calories, 13g fat (7g saturated), 6g fiber, 1g sugar (allulose and monkfruit as well as erythritol in the chips), 10g whey protein.
Atkins Protein Cookie Peanut Butter
The upside here is taste. Of the cookies we list here, the Atkins tastes the most "real." It's soft and chewy with a mild peanut butter sweetness. The downside is that it is rather small and goes fast!
Given the smaller size (39g), the nutrition stats are quite impressive, especially the 8g fiber. And as you can see from the image, it looks tasty. But, note the erythritol and sucralose as sweeteners.
Stats: 39g, 130 calories, 8g fat (2.5g saturated), 8g fiber, 1g sugar (erythritol & sucralose), 10g milk & whey protein.
Wicked Protein + Collagen Cookie Chocolate Chip
We like the size and 13g protein. The taste is pretty good, but if you don't like alternative sweeteners like monkfruit and/or erythritol, you will likely be turned off. We noticed a slight aftertaste for the first few bites. But it went away and we enjoyed the cookie. It's softer, but drier than the others listed here. There were crumbs. The chocolate chips in this one are better than most.
We doubt this cookie will become a staple as the fiber count at 3g is paltry. The saturated fat is rather high as well. But for those who really prefer a cookie over a bar, we suggest you try this one. Also notable is that whole grain rolled oats is the first ingredient. We like that.
While the label says "no added sugars", the ingredient lists has "brown sugar" listed? Additionally, and we tasted it, the sodium level is higher for this cookie than any of the other cookies or bars included in this post (240 mg for the 59g size).
Stats: 59g, 200 calories, 8g fat (5g saturated), 3g fiber, 3g sugar (sugar, monkfruit & erythritol in the chips), 13g whey & collagen protein.
So there you have it. You have guidelines for picking a bar or cookie and examples of ones that we have tried and/or regularly consume. Likely if there is another bar or cookie you are wondering about, we've tried it. Feel free to comment and/or ask a question. Good luck!
Comments
Have you tried the bars from
Have you tried the bars from Odyssey? I like them and the nutrition stacks up pretty well. They market on the whole "prebiotic" benefit. I'm not too sure of that, BUT 190 calories, 10g fiber and 13g protein...plant based. And a like your Bonk Breaker Collagen bars, no real fake sugars, just stevia, but it's last ingredient listed. You should try if you haven't.
https://odysseysnacks.com/products/dark-chocolate-almond?selling_plan=55...
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