Are Protein Bars Good for You?

Peanut butter, cinnamon, dark chocolate chip, salted caramel — the flavors go on and on. Protein bars are definitely tasty.

But are protein bars good for you? They can be! Protein can help with everything from muscle gain and maintenance to weight loss and hunger regulation. And eating protein bars is a quick and easy way to get more protein.

Below, we’ll share the benefits and risks of protein bars, tips for choosing the best ones, and whether protein bars are good for people on weight loss drugs (hint: they are).

There are many health benefits of protein in general. Here’s what the macronutrient can do for you:

• Build and maintain muscle. You probably knew this one already. Protein helps muscles repair and grow. If you combine high protein intake with strength training (i.e., bodyweight exercises or lifting dumbbells), you can maintain and build muscle mass. And if you’re losing weight, protein can help you retain or gain muscle and lose fat.

• Reduce hunger. Protein can lower your appetite and make you feel fuller for longer. When you eat a high-protein diet, you might find it easier to stick to healthy portions and avoid overeating or mindlessly snacking.

• Control cravings. One study found that a high-protein breakfast reduced food cravings more than a breakfast with a typical amount of protein. If you’re struggling with cravings throughout the day, a protein bar at breakfast could help.

• Promote weight loss. Protein reduces hunger and cravings, which can help you stick to nutritious food choices. And if you put on muscle, you’ll burn more calories at rest, making weight loss easier. High-protein diets have even been linked to reduced belly fat and preventing weight regain after weight loss.

According to the Dietary Guidelines for Americans (DGA), women should get 46 grams of protein and men should get 56 grams each day. But to get the weight loss benefits, you may need to consume much more than that, with some experts recommending 100 grams of daily protein.

This is where protein bars or shakes come in handy. They’re a quick and easy protein source you can add to your diet.

“Protein shakes and bars are also portable,” says Mike Bohl, MD, MBA, MPH, MS, ALM, licensed physician and the Director of Medical Content & Authority at Hims & Hers.

This means you can have a healthy snack in your car or desk drawer or top up your protein post-workout or while on the go. “Just pack some shakes or bars with you in a bag,” suggests Dr. Bohl.

Protein bars are safe for most people and make a great addition to your diet — as long as you’re still eating plenty of whole foods for other meals and snacks. But there are a few drawbacks to be aware of.

Here are the potential risks:

• Extra calories. Do protein bars make you fat? Not necessarily. But if you’re trying to lose weight, you need to be in a calorie deficit (eating fewer calories than you burn). Protein bars — especially super high-calorie protein bars — add to your overall calorie intake. Keep this in mind when thinking about your other meals and how much physical activity you’re doing.

• Sugar and artificial ingredients. Some bars are more like candy bars — high in sugar and artificial ingredients — and could contribute to weight gain and obesity over time. Go for high-quality protein bars with natural ingredients and high-fiber content to balance simple carbohydrates.

• Lack of vitamins and electrolytes. They might have protein, but some bars lack the vitamins and electrolytes needed for optimal health. When eating fewer calories to lose weight, you’ll want protein bars with a good assortment of micronutrients.

• Gastrointestinal side effects. Protein supplementation may cause side effects like gas and bloating. You might find certain types of protein — like whey if you’re lactose intolerant — don’t agree with your body, but other types of protein are A-okay. Sugar alcohols like erythritol can be used as sweeteners in protein bars. A little is fine, but too much could make you need to run to the bathroom.

Heads up: If you’ve got a health condition like kidney disease, check with a healthcare provider to make sure protein bars (or any other kind of protein supplementation like shakes or protein powder) are safe for you.

Yes, protein bars can be good for folks on weight loss drugs — and there are quite a few reasons why.

First, when you’re losing weight — whether you’re taking a weight loss medication or not —  there’s a risk you’ll lose some muscle. “One of the best ways to help protect against this is by eating enough protein,” says Dr. Bohl.

Protein can also help regulate hunger and cravings, making weight loss easier and the medication more effective.

Second, weight loss medications like GLP-1 (glucagon-like peptide-1) receptor agonists — think Ozempic®, Wegovy®, and compounded semaglutide — can cause side effects like nausea and vomiting. And you might not have much of an appetite while on them.

“A protein-packed shake or bar can deliver the needed protein in a form that may be easier to consume,” says Dr. Bohl.

If you’re on weight loss medication (or considering it), Hers offers protein bars designed for people taking GLP-1 medications. A Hers healthcare provider can let you know how best to incorporate them into your weight loss plan — whether as a meal replacement or a nutritious snack.

Protein bars aren’t all made equal. There are a few things to keep in mind when looking for the best protein bars for weight loss.

Choose the Right Protein Type for You

There are so many different types of protein to choose from:

• Whey

• Soy protein isolate

• Casein

• Egg white

• Pea protein isolate

• Hemp

• Brown rice

• Collagen (bovine)

There isn’t much research comparing the best kind of protein supplement for weight loss.

That said, one study found that whey protein helped increase lean mass (how much of your body is muscle). Another study found that casein and pea protein increased satiety (feelings of fullness) more than other types of protein, like egg and whey. Consuming casein or pea protein before a meal also led to eating less compared to drinking water before a meal.

When choosing a protein bar, consider the protein source and whether it matches your eating habits (like if you follow a plant-based diet) and avoids any allergies or intolerances you have.

Look for High-Quality Ingredients

For a healthy protein bar, avoid those with too many added sugars like corn syrup (which could spike your blood sugar) or artificial ingredients.

Compare protein bar nutrition facts and ingredient lists, and look for protein-rich bars with fiber and other valuable nutrients, like added vitamins, minerals, or electrolytes.

Protein bars can be good for you because they’re an easy way to get in more protein. And more protein can mean more muscle, more weight loss, and more control over your hunger. Not bad, hey?

Let’s wrap up with some final FAQs:

• Are protein bars healthy? They can be. There are many benefits of eating protein, including muscle growth, tissue repair, and weight regulation. Protein bars help you get more protein into your diet.

• How many protein bars a day is good for you? It depends on the protein bars you go for, your protein needs, and whether you’re using them as a meal replacement or snack in addition to your usual meals. If you’re eating regular meals, one or two protein bars can top up your protein. You wouldn’t want to have too many a day, as protein bar calories can easily add up — not to mention the stomach issues. Too few and you might not hit your protein goals. A registered dietitian, nutritionist, or Hers healthcare provider can give you personalized advice.

• Are protein bars good for weight loss? Yep! They can provide extra protein, which can help control hunger and cravings while preventing muscle loss. If you’re taking weight loss medication, they can be an easy way to consume protein when your appetite is low or when side effects crop up.

Looking for healthy bars to eat to lose weight? Hers protein bars and shakes are doctor-recommended for those on GLP-1s. They can support your weight loss and muscle mass with the protein you need to feel and function your best.

Get started with our free online weight loss assessment to discover the best treatment options for you.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.