7 Pros and Cons of Eating a Protein Bar Every Day

Protein bars can be part of a healthy diet if you’re also eating plenty of fruits, vegetables, whole grains, and legumes. Still, there are pros and cons to having one every day.

Pros

1. They Give You a Quick Energy Boost

The main benefit of the protein bar is that it helps you get a quick protein boost and meet your protein goals. However, it’s important to consider your overall diet and whether you really need more protein.

“While many people choose protein bars as an easy way to hit their daily protein needs, many Americans actually consume far more protein than their minimum daily requirement,” said Anna Maria Merz, MS, RD, CSO, LD, an outpatient oncology dietitian at The Ohio State University Wexner Medical Center and the James Cancer Hospital.

2. Some Protein Bars Have Bonus Nutrients

Protein bars often contain preservatives and other unnecessary agents that prolong shelf life, which puts them on the ultra-processed foods list, said Merz.

Not all protein bars are created equal, so check the ingredient list and stick to products with ingredients you recognize. Some are healthier than others. The better ones include essential nutrients such as fiber, vitamins, and minerals, according to Kevin Park, RDN, a dietitian at Keck Medicine of USC.

3. They Can Help Your Muscles Recover

Protein bars can be especially helpful for athletes or anyone doing intense strength training since protein supports muscle repair and growth.

4. They’re a Handy Snack When You’re in a Pinch

Protein bars are a very convenient option, and this is helpful for anyone who doesn’t have time to prepare meals and snacks throughout the day.

Those people can benefit significantly from protein products, especially those widely available, like protein bars, said Merz.

Cons

1. Some Bars Have More Sugar Than You’d Expect

Many protein bars contain high amounts of added sugar, which can be harmful, especially if you eat many other processed foods.

“If you consume a protein bar every day and the rest of your diet is also high in processed foods, the protein bar may contribute to your overall intake of added sugars and sodium,” Merz said.

If you’re looking for a new protein bar, aim to pick one with six to eight grams of added sugar, Park added.

2. Certain Ingredients Might Be Hard to Digest

Added sugar can make it difficult to digest protein bars, and, for some people, this can lead to an upset stomach. The sugar alcohols used in some protein bars can also lead to diarrhea.

If you’re sensitive to sugar alcohols, avoid products that contain sorbitol, xylitol, erythritol, and maltitol.

3. They May Have More Calories Than You Realize

Protein bars are often advertised as wonder foods, but they rarely deserve the hype, Park said.

Many protein bars are high-calorie, meaning they can contribute to weight gain, particularly if eaten in excess. Some can be up to 500 calories, he added.

It’s important to assess the nutrition label of your favorite protein bar or any packaged snack to ensure it’s appropriate for your overall nutritional needs, he said.

Whole Foods Are Still the Better Choice

Ultimately, there are better options for a protein boost when you’re not in a hurry.

“Protein bars can be used as an occasional supplement to your daily protein intake,” Merz said, “but it is generally best to get your protein from lean, whole sources, such as lean meat, poultry, fish, seafood, beans, nuts, and whole grains.”