Nutrition Bar Basics: How to Pick One

You're too busy to make yourself a healthy snack. You want something to grab and go; something you can throw into a bag for later that won't be too messy. You need something that will fill you up, without a lot of fat and calories. You need a nutrition bar.

Most of us hear the word "protein bar" and think of the sticky-sweet grainy bars that were made popular in the late '80s by body builders. Today's market, though, offers a plethora of choices of "energy bars," aka nutrition bars, protein bars and food supplements. At my local Trader Joe's, for example, there are about 20 different brands of bars, and between three and 12 flavors in each brand. How can you pick one that will meet your needs?

The first step is to figure out what specifically you "need" in an energy bar. Are you an active athlete and need a bar to help you maintain your energy during your workout? Are you a busy woman on the run, looking for a low-cal bar that will keep you satisfied? Do you want a snack or a meal? How important is taste vs. protein content? Do you have any special requirements such as vegetarian, carbohydrate restrictions, wheat allergies, etc.?

There are several major categories of bars, which are usually presented side-by-side in the stores. These categories are mine, and I've defined them based upon the user group they are each marketed toward. The basic categories of nutrition bars are:

• High Protein - Marketed toward persons needing a protein boost, usually to carry them through a strenuous workout.
• Low Calorie/Snack - A candy bar replacement, geared toward the weight-loss market and/or those wanting a quick snack without the extra fat of a candy bar.
• Targeted Specialty Bars - Targeted toward specific markets, e.g., women, vegetarians, carbohydrate-restricted diets, etc.
• General Nutrition Bars - Marketed toward the mainstream consumer, generally (but not always) less pricey than the targeted products above.

Bear in mind that a single brand may cross over two or more of these categories; for example, the Pure Protein bar is a low-carbohydrate bar geared toward those needing a high-protein bar. So these categories are not necessarily mutually exclusive.

Product Specific Comparisons
Let's take a look at some of the contenders out there, and I'll give you my assessment of the products and how they rated for me!

High Protein Bars

• Power Bar - This is the product that most people think of when they hear the term "protein bar." A sticky, taffy-like consistency, generally pretty grainy with a significant chalk aftertaste. These won't fall or crumble, and are durable in hot weather or in a briefcase. Power Bars come in various flavors including chocolate, malt nut and oatmeal raisin. All are extremely sticky (not for those with weak jaws or loose fillings) and relatively bland, with a gritty taste. Try the oatmeal raisin for the best of the bunch. Each bar contains 10 grams of protein and is around 230 calories, with two to three grams of fat.

• Clif Bar - A company founded by a mountain climber who wanted palatable nutrition he could carry with him, the Clif Bar offers a cookie-like consistency with a high protein content for active sports participants. Instead of the traditional 2 x 5 bar shape, Clif Bars are about two-inch squares with lumps of fruits, nuts and grains in them. All are fairly dry, and often disappointing in flavor although still far more interesting to eat than Power Bars and the like. Flavors include Carrot Cake, Gingersnap, Apricot, Chocolate Brownie, Cookies and Cream, Crunchy Peanut Butter, and Chocolate Espresso. Clif Bars have eight to 12 grams of soy protein per bar, two to six grams of fat and a special fiber blend in them. Carry plenty of water, as these are usually pretty dry. They're also all natural, and wheat and dairy free. I'd recommend trying the Carrot Cake and Gingersnap for a first trial.

• ProMax Bars - By SportPharma USA, the ProMax bars combine the appearance and taste (kind of) of a candy bar with a high protein content. Each bar resembles a long, slim-coated candy bar, and has nougat-like filling. SportPharma claims these are the "best tasting energy bars" available. Flavors include Lemon Chiffon, Raspberry Truffle, Apple Pie ala Mode, Chocolate Peanut Butter and Double Fudge Brownie. Some are grittier tasting than others, but all contain 20 grams of whey protein, including Sportpharma's proprietary ProMax energy formula. These are big bars, too, weighing in at 75 grams. The carbohydrate and caloric content is bigger as well, with 36 to 41 grams of carbs and 270 to 280 calories per bar. Try the Lemon Chiffon and Raspberry Truffle first if you can only try two.

• Power Bar Harvest Bar - This is a cross between a traditional chewy Power Bar and a granola bar. The Harvest bars have a lot of fruits, oats and nuts and are direct competitors with the Clif Bar. They're extremely chewy as well and a little dry. Although they do have more fruits and grains than the traditional Power Bars, they're still fairly bland in my opinion. Each bar contains 7 grams of protein, 45 grams of carbs and 240 calories. Flavors include Chocolate, Peanut Butter Chocolate Chip, Cherry Crunch, Strawberry and Apple Crisp. The fruit flavored bars are actually fairly tasty, and far less dry than the others, so try these first if you want to taste one.

• Balance Outdoor Bars - Another grainy contender in the protein bar/granola bar category. Balance Outdoor Bars are uncoated so they won't melt. They're designed for active athletes and with 15 grams of protein per bar they're a good source of energy. They also contain 21 grams of carbs and 200 calories per bar. Balance Outdoor Bars come in Nut Berry, Honey Almond and Chocolate Crisp flavors. All are relatively bland and a little chalky. Some people love the honey almond; I'm not a fan of any of these.

• Lean Body Bars - Launched by Labrada Sports Nutrition, each Lean Body Bar contains a whopping 30 grams of protein. Each bar has a low fat content (only seven grams per bar) and gets its energy from Lean Pro, a proprietary protein mix. They're proud of their low sugar content (only 16 grams per bar), and with only 17 grams of carbs and 290-300 calories per bar, you get a big protein bang for your buck. These are relatively expensive, though, at about $3.50 per bar. They come in five flavors including Chocolate Peanut Butter, Double Chocolate Chunk, Coconut Crème, Mint Chocolate Chip, and Peanut Butter & Jelly Sandwich. All are average tasting, with just a little of the chalky flavor often found in nutrition bars. Lean Body Bars are marketed to the serious body builder or athlete who is watching his/her sugar, sodium and carb intake, but wants a lot of protein, Lean Body Bars are fairly decent tasting if you don't mind shelling out the money for them.

Low Calorie/Snack Bars

• Jenny Craig Bars- These are candy bar substitutes, marketed directly to the weight loss crowd as a snack and/or meal replacement. Shaped like a candy bar, Jenny Craig Bars even have chocolate (or frosting like) coatings. Flavors include Milk Chocolate, Yogurt Peanut, Chocolate Peanut Butter and Lemon Meringue. They're also sold in a sample pack at bulk wholesalers if you want to try them that way. They have relatively tasty coatings, with more chewy fudge-like insides with little crispies and nuggets. These are sold as meal replacement bars and each bar has 10 grams of protein and about 200 calories, with only five grams of fat. My experience was that these were relatively tasty snacks, but weren't enough to hold me as a meal replacement. Try the Yogurt Peanut and Lemon Meringue first; all are edible though.

• Think! Bars - These are basically herbal supplemented candy bars. Nutritional supplements are added such as ginseng, gingko biloba, choline and cerephine. These are supposed to increase the consumer's mental alertness. The bars themselves are relatively tasty, with a candy-bar-like appearance. Flavors include Peanut Butter Chocolate, Chocolate Mocha and Chocolate Coconut Almond Raisin. These taste pretty good, a bit bland but nice all around with a smooth fudge-consistency inside and a chocolate coating on the outside. Each bar has six to 10 grams of protein, between 205 and 250 calories and four to nine grams of fat. Nice tasting, overall, but the jury is still out on the actual mental improvement you can get from a candy bar!

• Tigers Milk Bars - The very first "nutrition bar," the Tigers Milk was introduced back in the 1960s. These are small chocolate-covered bars, like candy bars, in foil packets. Flavors include peanut butter, protein rich, peanut butter and honey, and peanut butter crunch, as well as two lower-fat flavors (milk chocolate and chocolate coconut). These now come in a regular and a king-size. Regular bars have 150 calories and about six grams of protein and six grams of fat. These are tasty but small, and if you need more than a small snack you still may be hungry after eating one. Nonetheless these are definitely in the better-tasting bar category!

Special Targeted Market Bars

• Clif Luna Bar -These are made by the Clif Bar folks but are targeted toward women. They taste like a cross between a rice crispie bar and a granola bar, with a little chocolate or icing on the bottom, and a mix of rice, nuts and grains, plus fruit where appropriate. Each bar contains 10 grams of soy protein, and rings in with only 170 or 180 calories with three to five grams of fat and is dairy free. In addition, there are 22 vitamins and minerals (like iron, chromium, folic acid and calcium) in each bar, plus several anti-oxidants such as green tea extract and selenium. They're definitely targeting women with this lighter, great-tasting bar as well as with the vitamins inclusion. A portion of each bar's sales is donated toward the breast cancer fund as well. Flavors include Nutz over Chocolate, Chocolate Pecan Pie, Lemon Zest, Toasted Nuts & Cranberry, S'mores, Chai Tea and several others. Although these are marketed toward women, I have not yet met a man who didn't enjoy these as a snack! Try the Lemon Zest, Nutz over Chocolate and Toasted Nuts & Cranberry as a starter sample set and see for yourself.

• Source One Bar - By the MetRX folks, the Source One Bar also targets the female audience. It has a candy-bar-like appearance, in a wide flat bar with a chocolate frosting outside and chewy cake-like inside. Each bar has no more than 200 calories and contains a variety of vitamins and minerals, including 15 grams of specialized protein, calcium, folate and three grams or less of fat. These are fairly decent tasting, in flavors like Chocolate Roasted Peanut, Iced Oatmeal Raisin, Devil's Food Cake, Chocolate Raspberry and Chocolate Cheesecake. They're pretty good, and the flavors are above average, but they have a little gritty taste to them that you have to accept. All in all, I strongly prefer the Luna bar, but if you want to try the Source One, pick up the Chocolate Cheesecake or Iced Oatmeal Raisin flavors first.

• Pure Protein - Sold by Worldwide Sports Nutritional Supplements, this bar is for the low-carbohydrate diet and is supposed to provide an energy source for carbohydrate-restricted diets. These are slim, little candy-bar-like bars, which come in flavors like Chocolate Chip, Peanut Butter, White Chocolate Mousse and Blueberry Cheesecake. Each bar has 21 to 31 grams of protein, with only 6 to 16 grams of carbohydrates. There are also about 180 calories and four or five grams of fat per bar. If you're on a carbohydrate restricted diet these might be worth a shot; otherwise I'd recommend passing on them. They're generally pretty unpalatable, a little gritty and very bland compared to other bars. These are better tasting than the Atkins' bars, though, which I've tried as well, so for specialized diets they may fill a need.

• Boulder Bars - These bars target the vegetarian consumer and contain no refined sugars, no wheat, or dairy or animal products. They look like Fig Newtons, with little fig seeds visible in a tan bar. Sealed in a little foil-lined paper package, each bar contains 10 grams of soy protein and has 200 to 220 calories, with two to four grams of fat. Unfortunately, unless you're a devout vegetarian, these are not worth the $1.50 each they'll cost you. Even with attractive sounding names like Chocolate, Berry and Apple Cinnamon, these bars are gritty and tough to chew, very dry with a bitter taste and aftertaste. Skip this one unless you're desperate!

General Energy Bars

• Balance Bars - Designed to meet the recommended 40-30-30 balance, Balance Bars are an average-tasting bar that have a decent protein allotment (14 grams) with a decent caloric balance (200 calories, six to seven grams of fat per bar). These come in flavors like Honey Peanut, Almond Brownie, Mocha Chip, Yogurt Honey Peanut, Chocolate Raspberry, Almond Butter Crunch and Chocolate. They're not bad, but a little dry and chalky for my tastes. Try the Yogurt Honey Peanut first; I think it's the best of the bunch.

• 40-30-30 - Sold exclusively by Trader Joes, this is a "balance bar" knockoff, but in my personal opinion is actually far better than the original! These are a nice bar, with a chocolate (or frosted) outside and a brownie-like texture inside, and come in appealing flavors like Almond Butter Crunch, Chocolate Raspberry, Peanut Butter Crunch and Chocolate Banana. There are little nuggets of soy protein in each bar that taste like peanut bits, and the flavors are consistently good. Each bar has 200 calories and six or seven grams of fat, with 14 grams of protein. These are a good-tasting meal replacement or pre-exercise snack, and at only 89 cents are the best deal out there. Try the Almond Butter Crunch and Chocolate Raspberry flavors first to get a feel for the line, there are many other flavors as well that I haven't listed here!