Have you noticed how an array of “protein bars” are taking over the snack aisles at the grocery stores? Have you felt overwhelmed by so many choices?

Most of us meet our protein needs through regular meals, but if you are in a pinch and need something quick, it is worthwhile to see which ones would best fit your taste and dietary needs. Ask yourself first if you have any allergies, taste preferences, and if this is something for a quick snack, meal replacement, or to be consumed as a supplement to recover from strenuous exercise.

Here are some quick tips to consider:

• What is the serving size, calories, protein, fiber and sugar content?
•  Does it contain allergens such as gluten, eggs, nuts, or dairy?
• Are all ingredients natural and free of preservatives?
• What is the protein source? Casein or whey (milk based), egg white (egg-based) or protein from soy, peas, nuts and seeds (plant- based)?
• What is the amount of protein in a bar? Over 12 grams per gram is desirable for protein bars, less than that it is more like a snack bar. Ideally, it should be 20-25 grams.
• Does it have fiber? More than 5-10 grams of fiber is recommended, but if you are planning to eat it just before exercise, you may want something with less fiber to avoid abdominal discomfort.
• Where is the sugar coming from ? Syrup, cane sugar, molasses, or natural sugar from fruits? Is it labeled low carb or ‘no sugar added” and does it contain artificial sugar (stevia, aspartame, monk fruit extract, saccharin, sucralose, acesulfame-potassium) or sugar alcohols (erythritol, maltitol, sorbitol, glycerol)? The healthiest sweetener is from fruits and not from artificial sweeteners. 
  • Exercise caution with sugar alcohols as they may trigger gastrointestinal flare-ups.
• If you are an athlete, consider something that is easily digested, high in calories, protein and carbs so you can recover quickly from intense workouts.

As a quick rule, aim for higher amounts of protein and fiber in the bar. If there is more protein and fiber than sugar, you’ve made the right choice.

If you need help choosing which protein bars are right for you, talk with your local registered dietitian. Personal Trainers and staff at The Alaska Club could give you a referral if you don't have one yet!