Anyone who’s popped into a gas station mid-road trip or scanned the aisles of a drug store for a quick snack can tell you, healthy eating on-the-go can be a frustrating experience.
And while packaged bars often ~appear~ to be better alternatives to most packaged snacks, don’t let the fancy wrapping fool you. “You definitely want to be careful when selecting a bar,” warns nutritionist Serena Poon, CN, CHC, CHN. “Many are very high in sugar and processed ingredients.”
The selection process gets even trickier if you follow a low-carb or keto way of eating. Many bars, while they do provide protein, also rack up the carbs and sugar. (That’s why Poon likes to DIY her own protein bars.)
Luckily, in an answer to your snacktime prayers, low-carb protein bars are finally popping up on store shelves. Yes, even at those random highway rest stops.
To pick the perfect protein bar for you, though, you’ll want to get pretty comfy reading your labels.
“I usually opt for a bar with a plant-based protein base and as few ingredients as possible,” says Poon. Her other go-to rule-of-thumb: to opt for a bar that contains less than 12 grams of carbohydrates and five grams of sugar per serving.
One other thing to note here: Many low-carb protein bars contain nuts, so scan those ingredient lists carefully if you have any allergies.
Of course, you won’t always have a ton of options, so don’t sweat it if your pick doesn’t *perfectly* fit Poon’s criteria. Chances are, though, wherever you are, you’ll be able to get your hands on at least one of these 20 nutritionist-approved low-carb protein bar picks. Good to know the next time you’re in a pinch!
“Coming in at three grams of carbs per bar, this low-carb option is good because it doesn’t contain any artificial sweeteners, dairy, or soy,” says Maggie Michalczyk, RD. “These are also a good source of protein.”
Per bar: 220 calories, 17 g fat (4 g saturated), 12 g carbs, 1 g sugar, 100 mg sodium, 9 g fiber, 11 g protein
“These are a good low-carb bar option because they come in fun flavors and are high in fiber,” says Michalczyk. They’re also grain-free, making the bars ideal if you’re avoiding grains and gluten, too.
Plus, Fit Joy also offers mini “fun-size” bar options for when you just want a small snack.
Per bar: 210 caloriess, 7 g fat (4 g saturated), 24 g carbs, 5 g sugar, 4 g glycerin, 160 mg sodium, 14 g fiber, 20 g protein
“They do not contain sugar alcohols and are gluten- and soy-free,” says Michalczyk. “Almond butter is one of the first ingredients, and they only contain one gram of sugar per bar.” Plus, they’re probably the creamiest bars you’ll find; they practically melt in your mouth!
Per bar: 190 calories, 13 g fat (6 g saturated), 13 g carbs, 1 g sugar, 70 mg sodium, 8 g fiber, 9 g protein
“This low-calorie bar option is vegan, non-dairy, gluten-free, lactose-free, soy-free, kosher, non-GMO, and doesn’t contain artificial preservatives,” says Michalczyk. “I also like that the protein in these bars comes from brown rice, pea, and chia seeds.”
Though it’s slightly higher in carbs (12 grams of net carbs), this bar is a solid option for plant-based eaters.
Per bar: 150 cal, 6 g fat (1.5 g sat), 18 g carbs, 5 g sugar, 115 mg sodium, 6 g fiber, 10 g protein
“Quest bars are a favorite of my clients because they taste good, are easy to find in most stores, and offer a ton of flavors,” says Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club.
They’re also certified gluten-free, Kosher and get their protein from whey, which is great for post-workout recovery, too. Harris-Pincus’ go-to flavor? Mocha Chocolate Chip.
Per bar: 180 calories, 6 g fat (2 g saturated), 24 g carbs, <1 g sugar, 240 mg sodium, 14 g fiber, 20 g protein
“This bar is plant-based and contains a good amount of fiber,” explains Poon. She also likes that ALOHA’s bars are also free from dairy, sugar alcohols, and gluten, making them a great pick for those with sensitive stomachs or food intolerances.
Per bar: 220 calories, 9 g fat, 23 g carbs, 3 g sugar, 160 mg sodium, 14 g fiber, 14 g protein
“High in protein and low in carbs, this protein bar is a fantastic low-carb option,” says Michalczyk. It does contain sugar alcohols, which can cause digestive issues for some people, so if that’s a problem, steer clear. But otherwise, enjoy the yummy crunchy peanut butter flavor.
Per bar: 160 calories, 4 g fat (2 g saturated), 19 g carbs, 0 g sugar,12 g sugar alcohol, 190 mg sodium, 5 g fiber, 20 g protein
“These bars are 100-percent vegan and contain 10 to 15 grams of plant-based protein per bar, with only two to five grams of sugar and a ton of prebiotic fiber,” says Harris-Pincus. “They are also gluten-free, kosher, and made without soy isolates or sugar alcohols.”
Some flavors have more net carbs than others, but the Creamy Peanut Butter and Sea Salt has just three grams and tastes amazing.
Per bar: 180 calories, 11 g fat (2 g saturated), 17 g carbs, 2 g sugar, 110 mg sodium, 14 g fiber, 15g protein
“The F-Factor Fiber/Protein bar is a game-changer with 20 grams of plant-based protein and 20 grams of prebiotic filling fiber per bar,” says Harris-Pincus. “These bars are also made with all-natural ingredients, in addition to being gluten-free, soy-free, vegan, and kosher.”
With only four grams of net carbs a pop, the Chocolate Brownie and the Peanut Butter bars taste smooth and decadent.
Per bar: 170 calories, 3.5 g fat (1.5 g saturated), 27 g carbs, 2 g sugar, 180 mg sodium, 20 g fiber, 20 g protein
“Slow Up’s bars are chef-driven and made from real ingredients,” says Poon. Her favorite: the Coconut Curry bar, which contains only three grams of sugar. Just note that it does contain eggs, so it’s not vegan.
If you want a more typical protein bar feel, go for the Almond Cacao or Peanut Cacao. Otherwise, enjoy real-food flavors. (Apparently, the Calabrian Chili Lemon is fire.)
Per bar: 220 calories, 15 g fat, 16 g carbs, 3 g sugar, 330 mg sodium, 5 g fiber, 10 g protein
“This is one of my favorite bars,” says nutritionist Randall Evans, RDN. It’s made with collagen protein, which isn’t a complete protein, but is an important part of your skin, bones, joints, and more.
Plus, this cookie-inspired bar clocks in at just nine grams of net carbs.
Per bar: 220 calories, 14 g fat (6 g saturated), 14 g carbs, 2 g sugar, 115 mg sodium, 5 g fiber, 12 g protein
EPIC bars are jerky-like, so they’re different than your traditional protein bar, but a totally legitimate whole food, low-carb, and high-protein option. “Try adding a chunk of avocado with this bar to add some healthy fat,” Evans suggests.
Per bar: 140 calories, 7 g fat (3 g saturated), 5 g carbs, 2 g sugar, 420 mg sodium, 2 g fiber, 13 g protein
Cookie dough lovers, rejoice. This bar tastes like dessert but contains just a single gram of sugar (but a hefty 11 grams of protein).
“It has a really indulgent flavor and can serve as a sweet treat,” adds Poon.
Per bar: 200 calories, 15 g fat, 1 g sugar, 90 mg sodium, 14 g carbs, 10 g fiber, 11 g protein
At 16 grams per bar, this option offers a little more protein than some others on the list. Evans likes that it uses grass-fed whey, which is an easily-absorbed protein source for those who tolerate dairy. Plus, the Vanilla Almond Chai flavor is as unique as it is delicious!
Per bar: 220 calories, 11 g fat (1.5 g saturated), 23 g carbs, 3 g sugar, 450 mg sodium, 13 g fiber, 16 g protein
“These bars are a plant-based option with plenty of protein and fiber but minimal sugar,” says nutritionist Kelly Jones, RD. “The baked peanut butter bars have a delicious texture, unlike some other high-protein bars, which can be hard to chew,” she adds.
Another perk: These bars offer an impressive seven grams of fiber to boot.
Per bar: 160 calories, 5 g fat (1.5 g saturated), 15 g carbs, 3 g sugar, 230 mg sodium, 7 g fiber, 14 g protein
“These are great for chocolate lovers who need a protein boost while keeping sugar levels down,” suggests Jones. “They feature a patented whey protein blend, making them a great option as a protein source post-workout.”
Plus, the crunch and flaky wafer cookie-like texture satisfies just like dessert!
Per bar: 220 calories, 13 g fat (7 g saturated), 11 g carbs, 5 g sugar, 100 mg sodium, 1 g fiber, 13 g protein
Another one of Evans’ favorite low-carb protein bars, the Birthday Cake Stoka Bar is sweetened with erythritol to keep sugar low. It comes in at 12 net grams of carbs so you can enjoy every last sprinkle without racking up too many carbohydrates.
Per bar: 250 calories, 22 g fat (2 g saturated), 18 g carbs, 2 g sugar, 60 mg sodium, 6 g fiber, 9 g protein
This bar might come in higher on the carb and sugar counts, but Evans still recommends it because it’s made with very few ingredients (dates, peanuts, chocolate, egg whites, natural flavors, cocoa, and sea salt).
The reason he’s okay with the higher sugar content: “It uses dates as the sweetener, which boosts fiber and other nutrients compared to other sugar or sweetener options.”
Per bar: 210 calories, 10 g fat (2 g saturated), 22 g carbs, 13 g sugar, 240 mg sodium, 4 g fiber, 12 g protein
“Primal Kitchen is a great company with a lot of clean products,” says Evans. “This one is great for paleo, gluten-free, grain-free, dairy-free, and soy-free dieters.”
Coconut oil, nuts, and flaxseed provide a dose of healthy fats that make the peanut butter flavor extra creamy and delicious.
Per bar: 200 calories, 16 g fat (9 g saturated), 9 g carbs, 2 g sugar, 95 mg sodium, 1 g fiber, 9 g protein
Specifically designed for keto and low-carb diets, this is a high-fat, low-carb bar that uses an allulose-sweetened base.
“It’s a gluten-free, non-GMO, soy-free bar that contains some of my favorite nourishing, healthy fat sources: sunflower seed butter and almond butter,” says Lyssie Lakatos, RDN, co-founder of The Nutrition Twins. “Plus it contains pumpkin seeds and hemp seeds, which both provide an extra omega-3 fat benefit.”
Per bar: 220 calories, 15 g fat (9 g saturated), 24 g carbs, 1 g sugar, 75 mg sodium, 6 g fiber, 10 g protein
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