What are the benefits of protein bars for women?

“Whether as a healthy, filling snack between meals, as workout fuel, or as an occasional meal replacement, protein bars may offer enough protein, fiber, and fat to get you full and keep you full,” says Goergen. The expert also notes that having the right grab-and-go option can help keep you on track, preventing mindless junk-food snacking or keeping you from stopping for fast food on the road. “Protein bars can help you manage calorie intake with a simple package and fuel your body with nutrients that can support healthy weight loss and build lean muscle mass,” she adds.

Do protein bars for women expire?

Protein bars do expire, so important to keep an eye on their “best by” or “expiration” date. But, according to Goergen, some bards can last longer than the date the manufacturer puts on the label, especially when stored in the refrigerator or a cool, dry place—it just depends on their ingredients. “The natural fats in nut butters can spoil, so it’s important to throw out any protein bars that smell rancid or off, even if it hasn’t reached the expiration date,” she shares. “To enjoy them at their best, make sure to use them quickly if you’re keeping them in your car or gym bag .”

When should you eat a protein bar for women?

“Protein bars as snacks are great for between meals or can be used to keep your calm your growling stomach if you know your next meal is too far in the future,” says Goergen. “The carbohydrate content of protein bars can provide pre-workout fuel and recovery fuel, in addition to protein for post-workout recovery. If you need a boost to keep you going through an endurance workout, try having a snack protein bar before a workout.” “Just beware of the fiber and fat content to prevent GI issues during your run or workout,” Goergen adds. If your post-workout meal is planned for more than 30 to 60 minutes after your workout, consider a post-workout protein bar snack to support your muscles, she adds. Higher-calorie bars can be eaten alone or paired with fruit, vegetables, yogurt, or string cheese as a meal replacement—but only when you aren’t able to prepare a meal. “Protein bars should not be your only meals, so please remember they should be a supplement to a regular meal,” says Goergen. “If you’re dealing with kidney issues, concentrated forms of protein can lead to consuming too much, which can be dangerous for damaged kidneys. And consuming too many protein bars can lead to excessive intake of the vitamins and minerals added to the bars and toxic levels of certain nutrients in the bloodstream.”

The 9 Best Protein Bars for Women

Woman eating RXBar protein bar overlaid on hand holding GoMacro protein bar — Byrdie / Jaclyn Mastropasqua

Our team of experts reviews and evaluates every single wellness and nutrition product we recommend. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy.

Protein bars have been a staple for decades—and with good reason. When you’re booked and busy, having a protein bar stashed in your purse or cabinet is the key to maintaining the energy you need to push through that busy schedule. “They’re convenient, portable options for snacks and meal replacements,” Andrea Goergen, a registered dietitian nutritionist (RDN), certified diabetes care and education specialist (CDCES), and health coach, says.

They can be especially beneficial options for on-the-go snacks, as well as a protein-rich bite before or after workouts. But of course, as with any packaged food, options abound—which is exactly why we wanted to scope out the best products on the market for every occasion.

To compile this list, our team of editors and contributors spent hours collaborating with registered dietitians, researching the best products on the market in this category and evaluating their key features, from protein quantity to fiber content to sugar levels. We then used this research to rank the very best of the best so you can decide which products can stand up to—and enhance—your lifestyle.

01 of 09

Best Overall: ALOHA Organic Plant Based Protein Bars Chocolate Chip Cookie Dough

Organic Chocolate Chip Cookie Dough Protein Bar — Aloha

Buy on Amazon $25

What We Like

100% USDA organic
Non-GMO
Vegan
Gluten-free
Stevia-free
Dairy-free
Soy-free

What We Don't Like

Some reviewers didn't love the super chewy texture

Looking to curb your dessert craving while packing in some protein? The Aloha Chocolate Chip Cookie Dough bar satisfies. This bite is vegan, gluten-free, and non-GMO, packed with sunflower butter, vegan chocolate chips, and 14 grams of brown rice protein.

The texture is pleasing, as it’s chewy without being dense to match the cookie dough taste. We consider this bar the best way to trick your body into enjoying 10 grams of fiber, too.

Price at time of publish: $25 for 12

Key Ingredients: Tapioca fiber, organic cocoa, sunflower butter, organic vanilla extract, brown rice protein | Age Range: Any | Dosage: 1 bar (56 grams) | Certified: B corp, climate neutral, fair trade, non-GMO, organic, vegan, gluten-free, stevia-free, dairy-free, soy-free

02 of 09

Best Budget: CLIF Bar Duos Chocolate Brownie + Crunchy Peanut Butter

Chocolate Brownie Crunch Peanut Butter Protein Snack Bar — CLIF Bar

Buy on Amazon $37 Buy on Clifbar.com $9

What We Like

Non-GMO
Made with organic rolled oats

What We Don't Like

Contains peanuts and soy allergens

If you’re a fan of the CLIF brand but haven’t tried their Duos energy bars, we think they’re worth adding to your shopping list. Per serving, the Duos are smaller and less calories than the brand’s regular bars (these are only 180 calories), and they’re a great mix of plant-based protein (7g to be exact), fat, and carbohydrates.

They offer sustained energy, which is why the brand suggests you enjoy before or during active adventures. We also love how this bar combines two of the brand’s most popular flavors: fresh-baked brownies and crunchy peanut butter.

Price at time of publish: $9 for 7 count

Key Ingredients: Brown rice syrup, rolled oats, cane sugar, and soy protein isolate | Age Range: Adult 18+ (because some flavors include caffeine) | Dosage: 1 bar (47 grams) | Certified: Rainforest Alliance Certified, non-GMO

03 of 09

Best Value: Nature Valley Peanut Butter Dark Chocolate Protein Bars

Buy on Amazon $25 Buy on Walmart $18 Buy on Walgreens $6

What We Like

Gluten-free
Made with whole grain oats
No artificial flavors, artificial colors, or high fructose corn syrup

What We Don't Like

Contains allergens (peanut, soy, and milk)

If you’re looking for a chewy protein bar that's also a great value, this one might be your top pick. We often use this as our pick-me-up snack, as this bar has just the right balance with only 15 grams of carbohydrates, 10 grams of hunger-squelching protein, and 6 grams of fiber to slow digestion and help prevent blood sugar spikes. And it tastes amazing, too.

Price at time of publish: $25 for 26 count

Key Ingredients: Roasted peanuts, soy protein isolate, chicory root extract, semisweet chocolate chips | Age Range: Any | Dosage: 1 bar (40 grams) | Certified: N/A

04 of 09

Best Meal Replacement: Perfect Bar Peanut Butter

Buy on Instacart.com $4

What We Like

Gluten-free
USDA organic
Kosher

What We Don't Like

Contains allergens (peanuts, milk, and eggs)

Perfect Bar is a fan favorite of registered dietitians. You may be surprised by the calories or fat content, but know we love this pick for someone who is super active daily. It’s the product we turn to when needing sustenance that’ll last more than one hour.

This bar gets the job done because it's made with 17 grams of protein, 3 grams of fiber, and 340 calories with whole-food ingredients. Plus, it tastes like frozen nut butter, and who doesn’t love that?

Price at time of publish: $3 for 1

Key Ingredients: Peanut butter, honey, nonfat dry milk, and dried whole egg powder | Age Range: Any | Dosage: 1 bar (71 grams) | Certified: Non-GMO, USDA Organic

05 of 09

Best Vegan: GoMacro Lemon + Lemon

Buy on Amazon $39 Buy on Instacart.com $4

What We Like

Vegan
USDA organic
Gluten-free

What We Don't Like

Contains allergens (cashews and coconut)

GoMacro prides itself on clean and raw ingredients—and indeed, the bars are made with whole foods like cashew butter and sunflower seed butter. We love that we can feel good about snacking on 10 grams of plant protein that’s USDA organic, certified vegan, gluten-free, kosher, and non-GMO verified.

This bite is super refreshing, too, as it tastes like freshly squeezed lemonade, while the texture leans soft and chewy thanks to the combination of organic lemon, crispy puffed brown rice, and organic cashew butter.

Price at time of publish: $39 for 12 count

Key Ingredients: Organic brown rice syrup, organic cashew butter, organic protein blend, and organic sunflower seed butter | Age Range: Any | Dosage: 1 bar (65 grams) | Certified: USDA Organic, vegan, gluten-free, Pareve kosher, non-GMO, C.L.E.A.N

06 of 09

Best with No Added Sugar: RXBar Chocolate Coconut

Buy on Rxbar.com $28

What We Like

Minimal ingredient list
No added sugar
Gluten-free
Kosher
Non-GMO

What We Don't Like

Contains allergens (eggs, almonds, cashews, and coconut)

There is so much to like about RXBars—like the minimal ingredients—this pick has dates, egg whites, almonds, cashews, chocolate, natural flavors, sea salt, and coconut. And the dense, chewy texture encourages you to really chew instead of just mindlessly eating a whole bar.

As for the reason you’re here—protein—this bite has 12 grams plus five grams of naturally occurring fiber. And you won’t find any added sugar here.

Price at time of publish: $28 for 12 count

Key Ingredients: Dates, egg whites, almonds, cashews, and chocolate | Age Range: Any | Dosage: 1 bar (52 grams) | Certified: Kosher

07 of 09

Best Organic: Orgain S’Mores Protein Snack Bar

Buy on Orgain.com $24

What We Like

Plant-based
USDA organic
Gluten-free

What We Don't Like

Contains allergens (tree nuts) and sugar alcohols

Getting our hands on a higher-protein, lower-sugar snack bar hasn't been easy, but this 150-calorie one is free of artificial sweeteners and packed with 10 grams of high-quality plant protein. And yes, as noted above, it’s organic.

Take note, though, that this product contains 3 grams of erythritol, a sugar alcohol that can cause stomach upset for some people.

Price at time of publish: $19 for 12 count

Key Ingredients: Organic brown rice protein, organic protein crisps, organic tapioca syrup, organic almonds, and organic chocolate chunks | Age Range: Any | Dosage: 1 bar (40 grams) | Certified: Plant-Based, USDA organic, kosher

08 of 09

Best Sweet: TRUWOMEN Trubar Daydreaming About Donuts

Buy on Truwomen.com $30

What We Like

Vegan
Gluten-free
Non-GMO verified
Dairy-free
Soy-free

What We Don't Like

Contains tree nuts (almonds)

When those cravings don't quit, we love to reach for a TRUWOMEN Daydreaming About Donuts protein bar. The texture not only melts in your mouth, but the flavors are on par with your favorite baked goods.

And while we turn to this when we want something sweet, it's not too sweet, if you know what we mean. With 12 grams of plant protein, you're sure to fulfill that need for dessert while also filling up so you're not returning to the cabinet for more.

Price at time of publish: $30 for 12 count

Key Ingredients: Tapioca fiber and cassava blend, plant-fueled protein blend, roasted almond butter, cane sugar | Age Range: All | Dosage: 1 bar (50 grams) | Certified: Gluten-free, vegan, dairy-free, soy-free, non-GMO, kosher

09 of 09

Best Texture: PROMIX Snickerdoodle Protein Puff Bars

Snickerdoodle puff protein snack bar — PROMIX

Buy on Promixnutrition.com $32

What We Like

Unique crunch
Gluten-free
Soy-free
Peanut-free
No GMOs
Nothing artificial
Kosher

What We Don't Like

Contains coconut, egg, and milk

With so much testing to be done, we got tired of the same old chewy bar and wanted to switch things up. We’re big on texture, so this Promix Protein Puff Bar was the perfect change.

While it packs a hefty 15 grams of protein—for only 150 calories, might we add—what we really love about this buy is the crunch effect that’s reminiscent of our favorite childhood cereal bar.

Price at time of publish: $32 for 12 count

Key Ingredients: Grass-fed whey, vanilla, ceylon cinnamon, coconut oil, tapioca | Age Range: All | Dosage: 1 bar (40 grams) | Certified: GMP-certified facilities

Where We Stand

Protein bars can be a staple part of any woman’s diet—so long as you choose right. Aloha Chocolate Chip Cookie Dough won the all-around best-in-bar award from Team Byrdie, as it boasts an impressive amount of protein as well as a clean ingredient list. If you’re looking to get the most bang for your buck, opt for Nature Valley Peanut Butter Dark Chocolate Protein Bars at a price of just $.73 per bar.

What to Look For in Protein Bars for Women

Protein Quantity: Surprise, surprise—it’s important to consider protein content when picking out the right protein bar for you. That’s because protein helps maintain and build muscle, keeps you fuller longer, and can encourage the body to burn fat instead of muscle when losing weight, says Goergen. “Some bread slices and fig bars can have four or five grams of protein, so to get the most of a protein bar, aim for 10 grams of protein or more. (Like our Nature's Valley pick.) There are plenty of protein source options out there, including whey, soy, and pea protein,” she adds.
Fiber Content: Fiber is the next ingredient you should check on your protein-bar label. “Fiber is important for supporting healthy digestion, and helping you reach satiety, or fullness,” says Goergen. “Look for five grams or more to count your protein bar as an excellent source of fiber. Just be sure to hydrate well when consuming large amounts of fiber.” (The RXBAR from our list is a great option!)
Carb and Fat Content: Make sure to keep tabs on the protein bar’s carbohydrate content — and especially the amount of sugar in any protein bar you’re considering. Goergen says to limit the sugar content to less than 10 grams per serving. “Except for fiber, carbohydrates break down into glucose and can spike your blood sugar quickly,” she adds. “While sugar isn’t necessarily bad and may improve the flavor of the protein bar, some protein bars have more sugar than candy bars.” As for fat content, Goergen notes that you shouldn’t be afraid of having some in your protein bar. “A little bit of fat can really get you full and keep you full, slowing the absorption of nutrients into the bloodstream,” she shares. “Fat is calorie dense, though, so too much can bump up the calorie content, potentially limiting the weight loss benefits.” A general rule of thumb: Your protein bar should be about 200 calories per serving or less if you’re using it as a snack, pre-workout fuel, or post-workout recovery. (Check out our PROMIX pick.) Feel free to go higher if your protein bar is intended to replace a meal, says Goergen.

FAQ

What are the benefits of protein bars for women?

“Whether as a healthy, filling snack between meals, as workout fuel, or as an occasional meal replacement, protein bars may offer enough protein, fiber, and fat to get you full and keep you full,” says Goergen.

The expert also notes that having the right grab-and-go option can help keep you on track, preventing mindless junk-food snacking or keeping you from stopping for fast food on the road. “Protein bars can help you manage calorie intake with a simple package and fuel your body with nutrients that can support healthy weight loss and build lean muscle mass,” she adds.
Do protein bars for women expire?

Protein bars do expire, so important to keep an eye on their “best by” or “expiration” date. But, according to Goergen, some bards can last longer than the date the manufacturer puts on the label, especially when stored in the refrigerator or a cool, dry place—it just depends on their ingredients.

“The natural fats in nut butters can spoil, so it’s important to throw out any protein bars that smell rancid or off, even if it hasn’t reached the expiration date,” she shares. “To enjoy them at their best, make sure to use them quickly if you’re keeping them in your car or gym bag.”
When should you eat a protein bar for women?

“Protein bars as snacks are great for between meals or can be used to keep your calm your growling stomach if you know your next meal is too far in the future,” says Goergen. “The carbohydrate content of protein bars can provide pre-workout fuel and recovery fuel, in addition to protein for post-workout recovery. If you need a boost to keep you going through an endurance workout, try having a snack protein bar before a workout.”

“Just beware of the fiber and fat content to prevent GI issues during your run or workout,” Goergen adds. If your post-workout meal is planned for more than 30 to 60 minutes after your workout, consider a post-workout protein bar snack to support your muscles, she adds.

Higher-calorie bars can be eaten alone or paired with fruit, vegetables, yogurt, or string cheese as a meal replacement—but only when you aren’t able to prepare a meal. “Protein bars should not be your only meals, so please remember they should be a supplement to a regular meal,” says Goergen. “If you’re dealing with kidney issues, concentrated forms of protein can lead to consuming too much, which can be dangerous for damaged kidneys. And consuming too many protein bars can lead to excessive intake of the vitamins and minerals added to the bars and toxic levels of certain nutrients in the bloodstream.”

Why Trust Byrdie

Byrdie contributor Amy Gorin, MS, RDN is a registered dietitian nutritionist and has over a decade of experience in the nutrition industry, writing for some of the biggest magazines and websites out there. She specializes in plant-based nutrition and is one of the most recognized nutrition experts in America. For this article, she consulted 14 additional experts to share their insights, as well as their go-to protein bars for women.

For this story, Team Byrdie worked with two expert (one interviewee and one medical reviewer) to gather more insights about what to keep in mind when buying a protein bars for women. Those experts included:

Andrea Goergen, a registered dietitian nutritionist (RDN), certified diabetes care and education specialist (CDCES), and health coach.
Linzy Ziegelbaum, a registered dietitian and the founder of LNZ nutrition.

According to our Diversity Pledge, 15% of products in our newly-published market roundups will feature Black-owned and/or Black-founded brands. At the time of publishing, we were not able to find any protein bars from a Black-owned and/or Black-founded business. If you know of one we should consider, please email us at contact@byrdie.com and we will evaluate the product ASAP.

The 13 Best Probiotics for Women, According to Nutritionists

Article Sources

Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.