Source: USDA FoodData Central · Commercially Prepared · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Protein | 32g | 64% | |
| Calcium | 200mg | 19% | |
| Iron | 2.5mg | 14% | |
| Magnesium | 60mg | 14% | |
| Vitamin B6 | 0.35mg | 21% | |
| Phosphorus | 250mg | 20% | |
| Zinc | 2.5mg | 23% | |
| Sodium | 250mg | 11% | |
| Fiber | 4.5g | 16% | |
| Potassium | 280mg | 6% |
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
Average values across major brands. Quest Bar: 180-210 kcal, 21g protein. Cliff Bar: 250 kcal, 11g protein. RX Bar: 210 kcal, 12g protein. Snickers (comparison): 215 kcal, 3g protein. Values vary enormously by brand.
The protein bar category spans from genuinely nutritious (Quest Bar: 21g protein, 180 kcal, 1g sugar) to candy bars with protein added (Cliff Bar: 11g protein, 250 kcal, 22g sugar). Reading the ingredient list and nutrition label — protein, sugar, fiber — is essential. Simple ingredient lists are generally better.
The primary legitimate use case is post-workout protein delivery within 30-60 minutes when muscle protein synthesis is elevated. A bar providing 20g+ of whey or casein protein consumed post-exercise is a convenient alternative to preparing a whole food protein source immediately after exercise.
Many low-sugar bars (Quest, Atkins) use sugar alcohols (erythritol, maltitol). Erythritol is well-tolerated by most. Maltitol and sorbitol can cause significant digestive upset (bloating, diarrhoea) in sensitive individuals and FODMAP-intolerant people.
Protein bars are among the most expensive ways to consume protein: ~$2-4 per bar for 15-25g protein ($0.10-0.20/g). Greek yogurt: $0.06-0.09/g protein. Chicken breast: $0.02/g. Whey powder: $0.02-0.04/g. Bars trade cost efficiency for convenience.
Nutrition values from USDA FoodData Central. Not medical advice.