10 Best Low-Sugar Protein Bars in 2022 (Registered Dietitian-Reviewed)

Check out our tips and suggestions before making your decision. Be sure to pay close attention to the ingredients and the amount of sugar per serving.

Many protein bars in the market are filled with as much sugar as protein, making them an arguably less healthy option. When buying low-sugar protein bars, it's important to always check the sugar content on food labels and try to stick with ones that are low in sugar (especially added sugar).

Though there are many reasons you may opt for a bar with added sugar or a higher amount of naturally-occurring sugars, consider protein bars with a sugar content that's less than 5% of your daily intake if sugar intake is your ultimate concern. If you've been diagnosed with diabetes, consider sugar-free protein bars or ones that contain zero grams of added sugar.

There are many types of sugars and sweeteners and they are different in terms of benefits, taste, and ingredients. Some contain no calories, some give extra nutrients, and some help to improve the texture of bars.

Try to avoid protein bars that are made with sugar, sucrose, and high-fructose corn syrup because they can cause a spike in your blood sugar levels. Instead, go for sugar-free sweeteners like stevia and monk fruit.

Not only do stevia and monk fruit contain zero sugars, but they're also free from calories and carbohydrates. Though these sweeteners make a good sugar alternative, they may leave a bitter aftertaste.

Sugar alcohols like xylitol, erythritol, maltitol, sorbitol, and mannitol are also very popular sweeteners for low-sugar protein bars. They have fewer calories than sugar and help to improve the texture and retain moisture of protein bars.

However, they aren't a good option for people with a sensitive stomach and irritable bowel syndrome (IBS) because they're not easily digested, and can cause gas, bloating, and diarrhea.

Generally speaking, dates and honey are excellent sugar substitutes because they're natural and packed with plenty of nutrients. However, they're known for their high content of natural sugars.

Date and honey protein bars offer between eight to 24 grams of sugar per serving, which may not be a good choice for those who try to limit or avoid dietary sugar intake.

In traditional protein bars, dairy and soy are the majority choice of protein. But nowadays, there are many other protein sources to choose from, including nuts, seeds, and egg whites.

Milk protein bars contain all of the essential amino acids, making them ideal for people who are looking for a complete source of protein. They also have a smoother taste and texture compared to plant-based protein bars.

There are two types of protein in milk: whey and casein. Whey protein is quickly absorbed by the body, making it ideal for pre-and post-workout. Casein is a slow-digesting protein, making it a great choice to consume before bed. Casein also keeps you feel full longer and helps to support muscle recovery overnight.

If you're vegan or lactose intolerant, consider plant-based protein bars. They're easy to digest and come in a variety of protein sources, including soy, nuts, peas, brown rice, and quinoa. Plus, they contain high levels of fiber and antioxidants.

Egg whites are a healthy protein alternative for people with dairy allergies and lactose intolerance. They're an excellent source of protein and vitamin B12. Plus, they're low in calories and contain no fat and cholesterol, making them a great option for people who need to limit their calorie intake.

Most protein bars offer between three to 20 grams of protein. For those who eat protein bars as a snack, it's a good idea to consider protein bars that have between 150 to 300 calories with at least 10 grams of protein to keep you full until your next meal.

Some of the bars have as much saturated fats as a candy bar, which you would want to stay away from. A good protein bar should contain less than three grams of saturated fats.

And don't forget the fiber! Look for a bar that contains at least three grams of fiber to help you stay fuller longer. Though fiber has a lot of health benefits, eating too much fiber can cause uncomfortable side effects like bloating and stomach pain.

It's a good idea to look for a bar that's made with simple, whole-food ingredients for a nice nutritional bonus. Consider ingredients like oats, dark chocolate, coconut, pumpkin seeds, chia seeds, flax seeds, nuts, dehydrated vegetables, Greek yogurt, and cinnamon.

Be aware of dried fruits like raisins, cranberries, figs, cherries, blueberries, though. They're popular ingredients because they help to improve the flavor and texture of protein bars. Plus, they're loaded with vitamins, minerals, fiber, and antioxidants.

However, they're also high in carbohydrates and sugars, so make sure you read not only the ingredients but also the sugar content on food labels to avoid hidden sugars.

We've picked the most popular low-sugar protein bars that we think you shouldn't miss! We've included a range of different products that come in various flavors for you to choose from.

*Please note that these products were chosen after extensive research by mybest writers. The choices are not necessarily affiliated with or recommended by Devan Herring.

In addition to reviewing and commenting on our buying guide, Devan also took the time to answer a commonly asked question about low-sugar diets.

"No," Devan explains. "Sugar comes in many different forms, some of which can actually be beneficial. Carbohydrates are sugars that are actually the preferred source of energy for our brains. 

Including no sugar in the diet would mean cutting out these sugars that support brain function, as well as a lot of the vitamins and minerals that are found in fruits and vegetables (also sources of sugar). One type of sugar that should be limited in the diet, however, is added sugar."

These snacks are delicious and packed with nutrients. Check out our favorite grab-and-go snacks that suit anyone's taste and dietary needs. 

Author: Apinya Masuda

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