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Edible Energy Bars

A Checklist: Find the Best Bar for Your Needs

-- By Becky Hand, Licensed & Registered Dietitian
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You walk into your local grocery or convenience store and inevitably stumble upon a sea of energy bars. Feeling somewhat overwhelmed by the plethora of health claims, you quickly buy an eye-catching bar with an appealing flavor. But did you really get the best bar to suit your needs?

Before making a purchase, think about why you are eating that bar—additional protein, a handy snack, a post-workout meal? Do you feel that because you are dieting, exercising, or focusing on your health that energy bars are simply a must? Whatever your reasoning, remember that energy bars are not a necessary part of a healthy, balanced diet. Before you buy, remember these pros and cons:

Pros
There are a lot of reasons why energy bars are so popular. In general, energy bars:
  • Can help meet your energy (calorie) needs
  • Can help meet your nutritional needs, especially if you need help getting calcium, zinc, vitamin D, vitamin B-12, folic acid, protein or fiber
  • Are portable, convenient and pre-packaged
  • Have a long shelf life and don't require refrigeration
Cons
Consider these downsides.
  • Excessive nutrients. Energy bars can contribute to an excessive intake of nutrients, especially if you are eating more than one bar daily, take a multivitamin supplement, and eat other fortified (enriched) foods and beverages. The dangers of over-supplementation vary from minor intestinal discomforts (diarrhea and constipation) to liver disease, nerve damage or even death.
  • Excessive calories. Energy bars may contribute to a high caloric intake, which can lead to weight gain.
  • Cost. At $1.00 to $2.00 a bar, this convenience food can quickly become a major expense on your grocery bill.
  • Abdominal discomforts. Some energy bars (especially low-sugar or low-carb varieties) contain sugar alcohols, which can cause bloating, gas and diarrhea in some individuals.
  • Lack of data. There is very little research to support the actual need for energy bars. They are not a magical food and should not be used as a constant replacement for whole foods in your diet.
  • Processing. Energy bars are a highly processed food, whereas whole, unprocessed foods should be the staples of a healthy diet.
  • Additives. Some energy bars contain additional herbal ingredients. There is no data to show that any of these herbs are effective. Herbs have no standards regarding potency or safety, and many result dangerous allergic and drug interactions.
To make sure the next bar you eat isn't just a glorified candy bar masquerading as healthy, use the following checklist, based on your needs—meal replacement, afternoon snack, or workout fuel. And above all, enjoy your energy bar! Find a flavor and consistency that you like. Make sure that your body tolerates the energy bar with no intestinal discomforts, especially if you plan to use the bar prior to an athletic event.

Meal Replacement Bars
When lunch is out of reach, an energy bar can be used on occasion. Adding a piece of fruit, some raw veggies, and a serving of yogurt or milk can help round out this quick, on-the-go meal. Read the nutrition label to find a bar that contains:
  • About 200-300 calories
  • 2.5 to 5 grams of fiber
  • Less than 20 grams of sugar
  • Less than 2.5 grams saturated fat and 0 grams trans fat
  • About 30% of your RDA for vitamins and minerals (optional)
  • Approximately 40% carbohydrates (20-30 grams), 30% protein (15-22 grams) and 30% fat (7-10 grams or less)
Meal Replacement Examples  Calories Fiber Sugar  Carbs Protein Fat
Balance Outdoor (Honey Almond) 200 3 g 12 g 21 g 15 g 6 g
Balance Trail Mix (Cinnamon Oats & Honey) 210 3 g 12 g 23 g 15 g 7 g
Clif Builder's Bar
(all flavors) 		270 3-4 g 20 g 30 g 20 g 8 g
Promax Oat-Rageous (Cinnamon Raisin) 290 6 g 17 g 42 g 21 g 5 g
Promax Oat-Rageous (Chocolate Coconut) 330 6 g 18 g 39 g 20 g 11 g

Afternoon Snack Bars
For your afternoon snack, be aware that many energy bars have a calorie level similar to candy bars. If you are watching your calories or trying to lose weight, it can be difficult to find a low-calorie bar that doesn't contain sugar alcohols (see "Cons" above). Eating half of an energy bar or choosing another type of snack might be a better idea for waist-watchers. For individuals who aren't looking to lose weight, energy bars are still better choices than candy bars because they contain added nutritional benefits.

Read the nutrition label to find a bar that contains:
  • About 150-200 calories
  • At least 1.5 grams of fiber
  • Less than 15 grams of sugar
  • Less than 2 grams saturated fat and 0 grams trans fat
  • About 30% of your RDA for vitamins and minerals (optional)
  • Approximately 40%-60% carbohydrates (15-30 grams), 20%-30% protein (7-15 grams) and 20%-30% fat (3-7 grams or less)
Snack Examples  Calories  Fiber Sugar Carbs  Protein Fat
PowerBar Pria Bar 110 3-4 g 10 g 16 g 5 g 1 g
Luna Bar 180 3 g 11 g 28 g 10 g 3 g
Zoe's Bar
(Heavenly Apple) 		180 5 g 10 g 28 g 8 g 5 g
Optimum Rebound Bar 190 4 g 20 g 33 g 10 g 4 g

Workout Fuel
Before hitting the gym or starting a long run, your body needs carbohydrates. It is best to avoid protein, fat, fiber and sugar alcohols, all of which can delay the emptying time of the stomach and slow digestion, causing cramps and sluggish energy levels. Energy bars are usually too high in protein, fat, fiber, and possibly sugar alcohols to be used for pre-exercise nourishment. Instead, try another carbohydrate-rich food.

During your workout, energy bars are not an appropriate refueling choice because aerobic and high-intensity exercises require blood flow to the muscles, not to the stomach for the digestion of foods. After exercising for more than 60-90 minutes, consider a sports drink or sports gel to boost your energy levels, promote hydration, and balance electrolytes in the body.

Energy bars may work for low-intensity, very long-duration activities such as a long, slow hike or bike ride. (During lower-intensity exercise, less blood is diverted to the muscles.)

After your exercise session, your body needs mostly carbohydrates (to replenish glycogen stores in the muscles), some protein (to help repair damaged muscle tissue), and a little fat (for cellular repair). Eating a "real" and complete meal is your best bet. But if you cannot eat a meal within two hours working out, then an energy bar paired with a glass of water and a piece of fruit is a good option. Look for a meal replacement bar (see examples above) with at least 30 grams of carbohydrate, 10 grams (or more) of protein, and 5-10 gram of fat.

Bar None
Don’t ever feel that you have to rely on energy bars to meet your calorie and nutritional needs. These snack ideas provide energy, nutrition and flavor in a convenient, budget-friendly package:
  • Fresh fruits: apples, oranges, pears, plums, grapes, bananas
  • Individually packaged fruit and applesauce
  • Yogurt or string cheese
  • Whole grain crackers (plain or with cheese or peanut butter)
  • Bagels and muffins
  • Homemade trail mix
  • Granola bars
  • Carton of milk or juice
  • Graham crackers
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. Through her company, An Ounce of Prevention, she makes nutrition principles practical, easy to apply and fun. See all of Becky's articles.

Member Comments

  • 4EVERNESS
    Rather a sanguine approach to the plethora of health claims, almost enough to make one lose one's appetite LOL - 4/9/2013 11:07:58 PM
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  • EM3774
    Read the actual product labels before buying these bars. I just checked the PowerBar Pria bar and it doesn't say the same information as is shown here. More carbs, much less fiber and I stopped reading there.

    Never hurts to double check actual labels. - 1/13/2013 11:36:14 AM
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  • EM3774
    Read the actual product labels before buying these bars. I just checked the PowerBar Pria bar and it doesn't say the same information as is shown here. More carbs, much less fiber and I stopped reading there.

    Never hurts to double check actual labels. - 1/13/2013 11:35:29 AM
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  • TIEDYED69PEACE
    Me too CICLAMINO! I eat one every day for breakfast and sometimes on the weekends when I'm on the go, for lunch too! :) - 10/17/2012 4:23:56 PM
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  • CICLAMINO
    I have become addicted to Clif Bars - 9/29/2012 8:09:59 PM
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  • NANASAMM
    I would much rather sink my teeth into an apple with peanut butter or a piece of fruit than eat most energy bars. Most of the bars I've tried taste horrible and end up in a huge, gooey unchewable ball in my mouth. Some are pretty good but too high in calories and carbs. A couple of times I've made my own which are much better than store bought. But, I do have to agree they're small, wrapped and portable. - 8/8/2012 6:51:12 PM
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  • PRUSSIANETTE
    I really do agree with most of the points made about Energy Bars. My only objection in the above article is where it implies that you might die from one.

    The only time I buy any of these (and there aren't many gluten free ones available, which are the only ones I can have) is to take on a trip, just to have as a "back-up" in case I get stranded or delayed somewhere. They are small and protected in wrapping, so easy to take along--just in case. - 8/8/2012 5:33:51 PM
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  • JOELR2009
    I'll admit to having over-consumed these on occasion, especially when carbo-loading before a marathon or long run, especially if traveling for it, and having not considered the risk of over-loading on the nutrients like I do the calories, sugars, and fats. I consider everything relative, and certainly eat whole foods during these times as well, but need to be a little more careful about the amount of energy bars I'm consuming. - 1/13/2012 5:01:22 PM
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  • PMCGLOTHIN
    Most energy bars raise glucose levels beyond what I consider optimally healthy so I don't eat them. I also share the concerns Becky cited in her excellent article. - 1/12/2012 8:45:44 PM
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  • TAHOSA
    I would not take a long hard hike without my Cliff Bar. - 1/12/2012 10:51:05 AM
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  • MABNSACTO
    I truly appreciate your exposing one of the real nutrition myths in fitness. As a Personal Trainer, I have been fighting this for years, but I would like to see you expand your research to include a Snickers candy bar in your comparison. Now as crazy as this request may seam, it should be pointed out that Snickers is the healthiest candy bar on the market. I know, a major oxymoron. However, there are many quote/unquote healthy nutrition bars out there that are actually less healthy than a Snickers bar. That doesn't mean we can all start eating Snickers, but rather validates what a bad choice nutrition bars can be.

    I completely agree that if we are following a healthy nutrition program; i.e. eating "good" foods, portion control, 3 meals/3 snacks a day, getting all the food group servings based on the Food Pyramid, and following that program consistently, there is no real place for nutrition bars in your menu. They cost too much and my opinion a very bad food choice.

    An apple and a small handful of almonds is a MUCH better choice that a nutrition bar for a snack.

    Mark - 1/12/2012 2:42:11 AM
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  • EMILYH1283
    I like the Playgroup Granola bars from Allrecipies.com. You can find them in Spark's recipe list. It calls for raisins, but since I don't like them, I've added dried cherries and even chocolate chips. My fiance loves them- usually have to double the recipe. Easy to make to. - 12/15/2011 2:25:41 PM
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  • NATALIE225
    I have two bars that I go to for a quick snack/meal when I'm time crunched. Neither are heavily processed and they only have a few ingredients (max 8) and all are things you can understand.

    1. Lara bars-many different flavors. I like most of them. Most are also vegan but check the label, there's a few that aren't.

    2. Pure organic bars. These are organic, gluten-free, vegan, and raw and are by far the BEST bar I've ever tasted (and I've tried them all). They are a little harder to find, but they sell them at Trader Joe's and Whole Foods. Here's the website too: http://thepurebar
    .com/ - 7/15/2011 4:53:55 PM
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  • SUNNYARIZONA
    Being a WW memeber , I need POINTS! Course I CAN figure it out.
    When I chose a nutrition bar, it has to be HIGH fiber, LOW fat, low sugar, and high protein.
    Not easy! - 6/29/2011 11:46:50 PM
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  • ALLILACROIX
    There is a wonderful bar at Costco called Sunshine Energy bar. They are whole grain, 100% and totally delish! They are about $7 for a huge container. 130 each. if they crumble at the bottom of the package, put the crumbles on yogurt and fruit for another super snack - 5/24/2010 12:17:09 PM
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