available in Australia, 2024
At The JCN Clinic we not only enjoy and eat protein bars regularly, but we also prescribe them as part of our dietary plans for clients. So what do we look for when recommending a protein bar and what exactly makes a ‘healthy’ protein bar? In this blog post we are excited to share our top 10 best healthy protein bars ranked by clinical nutritionists, their nutritional benefits and gut health suitability.
Protein bars help fill a gap for on-the-go convenience providing (ideally) a good amount of satiating protein per serve. Of course in an ‘ideal world’ we would all like to make our own protein bars or balls and not rely on bought options, but realistically that is a rarity – including us as clinical nutritionists!
It can also be said quite confidently that you pay for what you get when it comes to protein bars. The below selection are definitely at a higher price point than many on the market, however they are chosen due to their quality ingredients and nutrition punch.
Like all things, it’s about having some insight into what to buy and what to look for. Therefore, we wanted to take the hard work out of this for you and provide a resource for the best healthy protein bars to buy ranked by clinical nutritionists.
These protein bars are commonly used by the majority of the practitioners at The JCN Clinic when creating individualised meal plans for our clients. In fact you will find a 5-star rating against our JCN practitioners favourites in the list of protein bars below.
All protein bars mentioned are chosen due to their nutritional status and are by no means endorsed or sponsored.
Are these protein bars suitable for IBS and SIBO?
The following protein bars do vary in suitability for IBS and SIBO. Please be sure to ready the Dietary & Gut Health Requirements for an insight into what may suit you. All protein bars listed here are gluten and dairy free. These protein bars have been chosen due to their high use in The JCN Clinic by our Nutritionists & Naturopaths and our clients who in the majority are working through gut treatment protocols.
Nowhey Collagen Bars
Noway Collagen Protein Bars makes Jelly Bars and Marshmallow Bars. Their products are gluten free and dairy free using Bodybalance trademarked collagen. Noway Collagen bars are also nut free and soy free, providing a great alternative for those with food intolerances.
Noway Collagen Protein Bars also suit those looking for more of a confectionary style bar. These bars are coated in a layer of chocolate that incases either a jelly like filling (we describe the texture similar to turkish delight) or a marshmallow filling.
Nutrition: Noway Collagen Protein Bars provide a 20g protein per bar, which is a fantastic serve for a dairy free option. They are low in fat (only 2.3g) and provide 3.4g dietary fibre and 20g carbohydrates. This profile makes Noway Collagen Protein Bars suitable for use around training without upsetting the digestive system for most.
Dietary & Gut Health Requirements: As mentioned Noway Protein Bars are gluten, dairy, soy and nut free making them suitable for many food sensitivities. The use of erythritol as a sweetener may be problematic for some sensitive digestive systems, but in our experience dealing with chronic gut health at The JCN Clinic this is rare. Given the low sugar content, Noway Protein Bars are often tolerated well for those on SIBO, candida or gut healing protocols.
Number #1 choice as rated by Carissa Mason
Blue Dinosaur Protein Bar
Blue Dinosaur Protein Bars (not to be mixed up with the energy bars under the same brand) are made with a short list of ingredients that pack a punch of protein. The protein provided in the bars come from a mix of collagen and egg white powder.
Blue Dinosaur Protein Bars are made in flavours of Peanut Butter, Chocolate, Choc Chip Peanut Butter and Cookie Dough. The texture can vary depending on how long the bars have been sitting around in store (we do advise you to check expiry dates) and the seasonality of ingredients. These bars are dense and chewy, with a similar texture throughout.
Nutrition: Blue Dinosaur Protein Bars also provide approximately 20g protein per bar. They are higher in fat content due to the use of nut butters in the ingredients (an example being the Peanut Protein Bar at 7.8g). The Blue Dinosaur Protein Bars are low in overall carbohydrates and sugars and use dates as the sweetener. A typical bar contains 8g carbohydrates and 6.5g sugars, which is comparable to just over 1 tsp of sugar. This profile makes Blue Dinosaur Protein Bars suitable as a high protein, low carbohydrate/sugar snack and potentially suitable post resistance/weight training for refuelling. Caution with using pre-workout with the higher amount of fat.
Dietary & Gut Health Requirements: Blue Dinosaur Protein Bars are gluten, dairy and soy free making them suitable for many food sensitivities. The use of dates as a sweetener may be problematic for some sensitive digestive systems, especially those sensitive to FODMAPS. Given the low sugar content overall, these bars may be tolerated well for those on candida or gut healing protocols.
Number #1 choice as rated by Christine Smith and Roshelle Colegrove
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Switch Nutrition
Switch Nutrition protein bars come in a variety of flavours, stands outs in our opinion being the Cherry Berry Ripe and the Chocolate Fudge Brownie.
The consistency of these protein bars is quite like a dense fudge. For those not used to plant based protein there may be a slight element of chalkiness, but for most this is not notable at all. The Switch Nutrition protein bars also have textural elements depending on the flavour. For instance the Cherry Berry Ripe has pieces of dried cherries and cranberries throughout the bar.
Nutrition: Switch Nutrition Protein Bars provide a good source of protein, usually around 20g per bar. The protein comes from a mix of pea protein and fava bean protein powder. Fat and carbohydrate amounts are quite similar (fat 10g and carbohydrates 13g) per serve with sugars getting up a little higher at 9-10g per bar. This ratio of macros makes them a truly satisfying snack option and a great post workout replenishment on the go. They are higher on the calorie side, around 250cal per day compared to 190cal in an ATP Bar, so worth keeping in mind if you are mindful of daily calorie consumption.
Dietary & Gut Health Requirements: Like Blue Dinosaur Protein Bars, Switch Nutrition Protein Bars are gluten, dairy and soy free making them suitable for many food sensitivities. The higher use of dried fruits, rice malt and grape juice dose increase their sugar content which may be problematic for some sensitive digestive systems. Switch Nutrition Protein Bars also contain prebiotics like prebiotic fibres, generally best avoided by those sensitive to FODMAPS.
Chief Bars
Chief Collagen Bars offer a wide range of flavours ranging from Salted Caramel to Cashew Shortbread. Chief protein bars have an outside chocolate layer with a chewy centre and biscuit like base. The protein source comes from the collagen and the fat primarily from the cashews.
Nutrition: Chief Collagen Bars are more of a classic paleo profile. They are evenly split with moderate amounts of protein and fats. For instance, the Choc Salted Caramel Bar has 13g protein and 14g fat. These bars do not provide as much protein as the above bars, but the protein and fat combination does still make the quite satiating. The sugars are low at 4g per bar with a combination of sweeteners such as maple syrup and monk fruit. Calories are approximately 220cal per bar.
Dietary & Gut Health Requirements: Chief Collagen Protein Bars are gluten, dairy and soy free making them suitable for many food sensitivities. The lower sugar content may mean they are more tolerable by those with sensitive digestive systems, however they do contain a small amount of prebiotic fibres which can be a problem for those sensitive to FODMAPS.
How To Read FOOD LABELS For PROTEIN BARS
When looking for a quality protein bar we want to see a moderate to high amount of protein per serve. A good rule of thumb is to look for at least more than 10g of protein per serve. Ideally 15g or more if possible. This will be recorded on the nutritional information panel under protein per serving size. Some packaging can be confusing and have 20% protein on the front label, when in fact this is misleading. We want the amount in grams, not percentage.
We also want an ingredients list that is filled with ingredients we recognise. For instance – pea protein, cashews, salt, dates tells us that all of these ingredients are wholefoods without the addition of additives and refined oils.
Protein bars will vary a lot in carbohydrate and sugar content. You can see this clearly on the nutritional label if you look at amount per serve. Choose protein bars based on your needs. Higher carbohydrates and sugars can be really helpful for those more active and looking to increase their training fuel load, verses those looking for a lower calorie option.
Another quick check of protein and sugar content is to read the ingredients list. Ingredients are listed from highest content to lowest content so if the first or second ingredient is sugar (or rice malt syrup, honey, dates) then this is the dominant ingredient in the product.
Need personalised nutrition advice catered to your needs?
If you are after personalised nutrition advice and dietary planning individualised to your health and dietary needs then contact us at The JCN Clinic with your enquiry. We are always happy to answer any questions you have!
Kuranda Protein Bars
Kuranda Protein Bars are made with a base of wholefood ingredients such as dried fruits, nuts, seeds, pea protein, coconut oil and MCT oil. There are a variety of flavours from Cacao Nut to Berry Nice to Banana Split. The texture of these bars is quite chewy with small textural pieces of seeds and nuts.
Nutrition: Kuranda Protein Bars range in protein from 10g – 12g per bar. The bars have a higher amount of carbohydrates than some of the other bars listed here with around 15g carbs and 7-9 grams sugars in a bar. Some bars are also higher in fats than others based on the amount of coconut, nuts/seeds and oils added. This means calories per bar will vary sitting approximately 200cal per bar. Kuranda Protein Bars also have a good amount of fibre per bar.
Dietary & Gut Health Requirements: Kuranda Protein Bars are gluten free and vegan making them suitable for many food sensitivities. They are made with wholefood ingredients and have no added additives or gums. The moderate sugar content per bar may make them less tolerable by those with SIBO and yeast overgrowth. Kuranda Protein bars also contain dried fruit which can be a problem for those sensitive to FODMAPS.
Kissed Earth Protein Bars
Kissed Earth Protein Bars are made from a blend of natural ingredients such as dates, tapioca flour, coconut and seeds or nuts. The texture is deliciously chewy and a little sweeter than the majority of the above bars due to the high date content. The range contains two collagen based protein bars and one faba bean protein based bar. Flavour wise, the range includes Choc Coconut, Choc Coffee and Peanut Butter.
Nutrition: Kissed Earth Protein Bars like many listed here are free from any added emulsifiers or refined oils. They are a higher carbohydrate content protein bar with 18g carbohydrates and 14g sugar per bar. Protein varies from just under 9g per bar to 5g per bar so its important to keep in mind if you are after a protein dominant bar this may not be the best pick for you. However, for a satiating snack to keep you going between meals and a wonderful pre, during or post endurance or cardio output, Kissed Earth Bars really hits the spot. Calories are also a little lower than previous mentioned bars with Kissed Earth coming in at approximately 180 – 190 calories.
Dietary & Gut Health Requirements: Kissed Earth Protein Bars are gluten, dairy and soy free making them suitable for many food sensitivities. The higher natural sugar content from the dates may mean they are not as tolerable by those with candida or SIBO and for those sensitive to FODMAPS.
Tropeaka
Tropeaka Protein Bars like Kissed Earth Protein Bars are made on a base of dates. They are also a fairly consistent chewy texture throughout. Flavours range from Peanut Butter to Choc Mint Brownie to Chocolate Brownie. These bars also contain coconut milk powder, coconut oil and MCT oil and are a smaller size than some of the other bars mentioned above.
Nutrition: Tropeaka Protein Bars are a little lower in protein as per Kuranda Bars at just 10g per bar. Tropeaka Protein bars contain around 8-9g fat per bar and 15g carbs with 11g sugar which is a little higher than some other bars mentioned here. Calories per bar are approximately 175cal per bar.
Dietary & Gut Health Requirements: Tropeaka are gluten, dairy and soy free making them suitable for many food sensitivities. The higher natural sugar content from the dates may mean they are not as tolerable by those with candida or SIBO and for those sensitive to FODMAPS.
FODBOD bars
FODBODS Protein Bars as their name denotes are not only a protein based snack but also a FODMAP friendly choice. FODBODS protein bars are made in Australia and over the years have increased in variety of flavours. From Lemon Coconut to Hazelnut Mocha to Banana Peanut, there are a variety of flavour profiles to suit everyone. The texture of FODBODS Bars are like many others, chewy with a consistent texture throughout. FODBODS Protein Bars are gluten free and vegan.
Nutrition: FODBODS Protein Bars contain approximately 15g per bar which is really great considering the smaller size of the bar (50g bar). The fat content is around 9g and carbohydrates 16g with 2-3g fibre. Each bar provides 215-230 calories so they are a higher calorie choice.
Dietary & Gut Health Requirements: The obvious here is that FODBODS Protein Bars are a great choice for a low FODMAP snack. This makes them quite suitable option for many working through gut issues. Please note that even though they are low FODMAP the natural sugars in the bar may still not be suitable for those with yeast overgrowth issues.
Greenback Plant Based Protein Bars
Greenback Plant Based Protein Bars are very accessible as they are commonly found in the sports sections of most major supermarkets. Out of many plant based alternatives now being offered by big protein bar brands, Greenback stands up with a similar protein amount per bar with a more friendly ingredients list.
Texture wise, Greenback Plant Based Protein Bars have a chocolate coating with a biscuit like filling base. Flavours vary from Hazelnut to Peanut Butter to Choc Raspberry to name just a few.
Nutrition: Greenback Protein Bars range from 10 – 12g protein per bar so they are not as protein rich as other options mentioned here. They contain around 12g fat and 13 – 15g carbohydrates making them a lot heavier on the fats overall than other protein bars featured. Greenback Protein Bars are approximately 220cal per bar.
Dietary & Gut Health Requirements: Greenback Protein Bars are gluten free and vegan. The higher sugar amount of 10g per bar may not be suitable for those with a sensitive digestive systems, SIBO and yeast issues. These bars also contain dates and added prebiotic oligofructose, which will not suit those with FODMAP intolerances.
Number #1 choice as rated by Alexa Tran
Googys Good Egg Protein Bar
Googys Good Egg Protein Bars can be a little tricky to find in Australia, but are worth hunting down if you can. They are made with minimal ingredients and have a unique mix of egg white protein powder, nuts and dried fruit. Like many bars mentioned here the texture is chewy throughout.
Nutrition: Googys Good Egg Protein Bars contain around 12g protein per bar due to the egg white powder. The carbohydrates are moderately high at 17-18g per par with 12g of this being sugars from the dried fruits used. Fat content is approximately 9g per bar. Googys Good Egg Protein Bars are a smaller in size than an ATP NoWhey Collagen Bar and contain 210g calories per bar meaning they are a higher calorie choice than some others listed here.
Dietary & Gut Health Requirements: Googys Good Egg Protein Bars are gluten, dairy and soy free making them suitable for many food sensitivities. The higher natural sugar content from the dates may mean they are not as tolerable by those with candida or SIBO and for those sensitive to FODMAPS.
I hope you have found this list of the best healthy protein bars to buy ranked by clinical nutritionists at The JCN Clinic helpful. As nutritionists & naturopaths who work heavily with gut health issues, we tend to use a lot of gluten and dairy free high protein, low sugar snacks with our clients. Clinical experience has shown us at JCN that no one size fits all, as always is the case with diet. Certain people can eat all of these protein bars with no noted issues whilst others have to be really careful with which ones they use. At The JCN Clinic our role is to help you figure out which foods will suit you alongside a comprehensive dietary plan. With so many choices on the market this can often be a sigh of relief for our clients!
If you have a protein bar that you swear by that suits your health needs and possibly your gut issues, I’d love to hear from you below in the comments section. We are always eager to hear what everyone else is using and what you find works best for you.
Jessica Cox is a qualified practicing Nutritionist with a Bachelor Health Science (Nutrition) and over 15 years of clinical experience. She is the founder and director JCN Clinic, published author and established recipe developer. Jessica is well respected within health and wellness space for her no fad approach and use of evidence-based nutrition.
