A Nutritionist’s Guide to Choosing a Protein Bar
People are becoming increasingly aware of the body’s need for adequate protein intake. In today’s fast-paced world, protein bars can be a convenient solution to bridge the gap between meals or support post-workout recovery. But with hundreds of options lining store shelves — many of them packed with sugar or artificial ingredients — how do you know if a bar is actually good for you?
We asked Jennie Carolan, MS, lead nutritionist at APEX PWR, for her simple formula on how to choose a protein bar that fuels your goals.
💡 Tip #1: Know the Protein-to-Calorie Ratio
The first step? Make sure the bar actually contains a meaningful amount of protein — and that the calories match that purpose.
“Here are two easy ways to tell if a protein bar is a good source of protein,” says Jennie. “Look at the number of grams of protein in the bar and add a zero to it. You could also just multiply the amount of grams of protein by 10.”
For example, a bar with 20 grams of protein should ideally have around 200 calories – or less. A little more or less is fine, but if you’re getting 10g of protein in a 200-300 calorie bar, the protein payoff just isn’t worth the calorie load.
“From there, compare the amount of calories in the bar to the amount of protein multiplied by 10. If that number is close — for example, if there’s 20 grams of protein in the bar, you add a zero and there’s 240 calories — then that bar is a good source of protein.”
⚠️ Tip #2: Watch Out for Sugar Bombs
Even if the macros look good on the surface, hidden sugars can turn a protein bar into a dessert in disguise.
“You want to make sure you’re not eating a glorified candy bar,” Jennie explains.
“If the amount of sugar is above five grams, I would be wary of eating that bar. And if the amount of sugar is close to the amount of protein, I definitely would not be eating the bar.”
As a general rule:
✔ Less than 5g of sugar is great
✘ More than 10g — or sugar close to the protein content — is a red flag
📝 What Else to Look For
Once the numbers check out, scan the ingredient list. Jennie recommends looking for:
- Whole food ingredients (like nuts, seeds, oats, or whey isolate)
- Minimal artificial sweeteners (which can upset digestion)
- No palm oil or unnecessary fillers
And remember — even the best protein bar shouldn’t replace balanced meals. Use it as a supplement, not a staple.
👩⚕️ Work With a Nutritionist in Portland — or From Anywhere
Whether you’re in the grocery store, on the go, or at the gym, making smarter nutrition choices adds up. At APEX PWR, we help you simplify food decisions so you can focus on feeling and performing your best.
As a leading nutritionist serving the Portland, Oregon area, we also proudly serve clients nationwide through our virtual nutrition coaching services, programs & challenges. That means wherever you live, our expert team can help you:
- Build better habits
- Understand your macros
- Improve your relationship with food
- Create a personalized, sustainable plan
📩 Ready to Take the Guesswork Out of Eating?
💥 Start with a One-Time Macro Count Breakdown
💬 Or book a call to learn about ongoing coaching & support
📍 Local to Tigard, Beaverton, or the Portland Metro? Visit our state of the physical therapy, wellness & performance training facility.
🌎 On the go or around the world, we’ve always got you covered virtually!
APEX PWR — Nutrition Coaching That Meets You Where You Are
Previous Blogs
Is Cane Sugar and High Fructose Corn Syrup the Same Thing?
Is Cane Sugar and High Fructose Corn Syrup the Same Thing? Why Swapping High Fructose Corn Syrup for Cane Sugar Won’t Improve Your Health The Marketing Hype Around Sugar Swaps At APEX PWR, our mission is to help athletes and everyday people cut through the confusion and focus on what actually improves performance and long-term
Unlock Huge Savings with Our Exclusive Thorne Discount
Unlock Huge Savings with Our Exclusive Thorne Discount If you’ve been searching for high-quality supplements you can trust, you’ve probably come across Thorne Health. Known for their uncompromising commitment to quality, Thorne is one of the most rigorously tested supplement companies in the world. Every product is manufactured in NSF- and cGMP-certified facilities, with extensive
Calories & Nutrient Dense Foods: How to Build Simple & Sustainable Nutrition
Calories & Nutrient Dense Foods: How to Build Simple & Sustainable Nutrition At APEX PWR, we believe that nutrition should not be complicated, but it must be intentional. In our work as a leading resource for nutrition coaching in Tigard, Oregon, we see too many people focusing on the wrong details in their diet. They