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Calories in a Protein Bar

Updated July 2026 · Source: USDA FoodData Central

390
kcal
per 100g
32.0
g
Protein
12.0
g
Fat
40.0
g
Carbs
4.5
g
Fiber
234
kcal per bar (60g)
390
kcal per 100g
390
kcal per 100g
a Protein Bar calories and nutrition
💪~32g protein per 100g — high protein snack
🔥234 kcal per bar (60g)
⚠️Quality varies enormously — check labels
🌿4.5g fiber — good for a snack bar
😌Quest Bar: 21g protein, only 180 kcal
⚠️Some bars = candy bar + protein powder

🍽 Calculate Calories for Any Amount of a Protein Bar

Weight100g

Nutrition Facts

Per 100g a protein bar

* % Daily Value based on a 2,000 kcal diet.


Quick summary: Protein bars average 390 calories per 100g — 234 kcal per bar with ~19g protein. Quality varies enormously: 140-400+ kcal, 10-35g protein, 2-30g sugar. Choose bars with 20g+ protein, under 5g sugar, and recognisable ingredients. Quest Bar: 21g protein at 180-210 kcal. Many 'protein bars' are essentially candy bars with protein powder added.

Vitamins & Minerals — per 100g

NutrientAmount% Daily ValueBar
Protein32g64%
Calcium200mg19%
Iron2.5mg14%
Magnesium60mg14%
Vitamin B60.35mg21%
Phosphorus250mg20%
Zinc2.5mg23%
Sodium250mg11%
Fiber4.5g16%
Potassium280mg6%

Calories in a Protein Bar by Weight

WeightCaloriesProteinNet CarbsFat
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Macronutrient Breakdown — per 100g

Fat12.0g · 28% of calories
Protein32.0g · 33% of calories
Carbohydrates40.0g · 41% of calories
Fiber4.5g · Net carbs: 35.5g

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.

Key Nutrients

💪
Protein
32g
64% DV
High — from whey, casein, or plant protein
🌿
Fiber
4.5g
16% DV
Varies: some bars 1g, others 15g
⚡
Magnesium
60mg
14% DV
From nuts and fortification
💊
Vitamin B6
0.35mg
21% DV
Often fortified
⚡
Potassium
280mg
6% DV
From nuts and fortification
⚡
Iron
2.5mg
14% DV
Often fortified

Protein Bar Facts

Enormous Quality Variation

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.

Post-Workout Timing

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.

Sugar Alcohols — Digestive Consideration

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.

Cost-Effectiveness

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.

Compare a Protein Bar Calories

💪
Whey Protein
370 kcal/100g
−20 kcal
🍗
Chicken Breast
165 kcal/100g
−225 kcal
🥚
Egg
155 kcal/100g
−235 kcal
🫙
Greek Yogurt
97 kcal/100g
−293 kcal
🥜
Almonds
579 kcal/100g
+189 kcal
🌿
Tofu
76 kcal/100g
−314 kcal
🌾
Oatmeal
71 kcal/100g
−319 kcal
🫘
Chickpeas
164 kcal/100g
−226 kcal

Is a Protein Bar Suitable for Your Diet?

✅
Weight loss
Good — high protein, check label
⚠️
Keto
Low-sugar varieties only
❌
Paleo
No — processed ingredients
⚠️
Gluten-free
Check label
⚠️
Diabetic
Low-sugar varieties with fiber
⚠️
Vegan
Plant protein bars only
✅
Vegetarian
Most yes
✅
Athletes
Post-workout protein delivery

Related Calculators

TDEE Calculator
Daily calorie needs
Calorie Deficit
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Macro Calculator
Protein, carbs & fat
Protein Calculator
Daily protein target
BMI Calculator
Body mass index
BMR Calculator
Calories at rest

Frequently Asked Questions

How many calories in a protein bar?
Protein bars average ~390 calories per 100g. Per bar (60g): ~234 kcal. Quest Bar: 180-210 kcal. Cliff Bar: 250 kcal. RX Bar: 210 kcal.
Are protein bars healthy?
Depends entirely on the bar. High-quality bars (Quest, RX Bar) with 20g+ protein, low sugar, and recognisable ingredients are good for athletes. Many bars are candy bars with protein added.
How to choose a good protein bar?
20g+ protein, under 5g sugar, 3g+ fiber, 200-250 kcal, recognisable ingredients. Avoid partially hydrogenated oils and artificial colours.
Protein bar vs chicken breast?
Chicken breast 100g: 165 kcal, 31g protein, 0 carbs. Protein bar 100g: ~390 kcal, 32g protein, 40g carbs. Chicken wins for protein per calorie; bars offer convenience.
Are protein bars a meal replacement?
Most bars (180-250 kcal) are too low for a full meal. They work best as a high-protein snack between meals or post-workout.
Protein bar vs protein shake?
Shake (30g whey + water): 120 kcal, 24g protein, 2g carbs. Bar: 200-250 kcal, 20g protein, 20-30g carbs. Shakes are more protein-efficient; bars are more satiating.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.