With the right diet, hitting your daily protein goal isn’t difficult. We live in a time when it is easier than ever increasing the amount of protein in your meals. So, while a protein bar may seem unnecessary, its convenience is on-the-go snacks should not be taken for granted.

There are many times our team members have found one that works and you can too. Whether you’re hiking, commuting or just packing light, this snack can be a lifesaver.

With that being said, there are so many protein bars on store shelves today that finding the best one for your needs and wants can be difficult and overwhelming. To narrow down the selection, I consulted with dietitians and other experts to learn exactly what to look for when shopping for the best protein bar. They also reveal which ingredients you should avoid and which are best if there are dietary restrictions.

What types of protein bars are there?

When you’re shopping for protein bars, you’ll find many options. Options include whey- or casein-based (containing dairy), plant-based (which may contain soy, peas, seeds or nuts) and gluten-free bars. Some will specify if they are intended to be meal replacements.

Key ingredients to look for in a protein bar

One of the first things you should consider when shopping for protein bars are the ingredients. “The parts of the nutrition label that I look at right off the bat are the serving size, calories, amount of protein and added sugar,” says Clara Nosek, a non-diet registered dietitian. If you’re not sure what to look for, our experts break down what to look for on a nutrition label.

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One of the first things to look for in a protein bar is the protein content per serving. “Anything over 12 grams is good, while 20 to 25 grams is best,” explains Jaclyn Sklaver, a certified nutrition specialist, dietitian and owner of Nutrition of Athletes.

You may notice some protein bars with 12 grams of protein or less, which he says serve better as a snack bar. You also want to check where the protein comes from. You can find protein bars made up of whey, pea or soy protein.

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Another aspect of the nutrition label to keep in mind is the fiber content of the protein bar. Sammi Haber Brondo, one registered dietitian nutritionist and certified intuitive eating counselor, recommends choosing a protein bar with 5 to 10 grams of fiber per serving.

“While some fiber is great to help promote fullness, too much can also cause gastrointestinal distress,” he warns.

Sklaver agrees, explaining, “Natural sources like seeds and nuts are easier to digest, while synthetic or modified fibers can be harder on your stomach.” So if you find your stomach can’t handle too much fiber, stick to less processed options.

Sweeteners

The protein bar you’re looking at probably has added sweeteners to make it appetizing. However, the type of sweetener can make or break the product.

“Avoid protein bars with high-fructose corn syrup and watch out for artificial sweeteners or sugar alcohols like sorbitol, which can cause digestive issues,” says Amelia Ti, a registered dietitian and CNET medical reviewer.

Nosek cautions clients with gastric issues to be aware of bars marketed as “no sugar added” or “low carb” because they may indicate they contain sugar alcohols. “They should check if they are sweetened with sugar alcohols – because sugar alcohols can cause some stomach problems if consumed in excess,” he said.

Rhyan Geiger, a registered dietitian and founder of Phoenix Vegan Dietitiansuggests looking at fiber, protein and sugar together. “When shopping for a protein bar, add the amount of protein to the amount of fiber in the bar because this number should be higher than the total amount of sugar in the protein bar,” he said.

In fact, the best sweetener should be made with dried fruit or dates and no added sugar. A good rule of thumb is to stick with those that have fewer ingredients and are made with whole, natural ingredients.

Protein bars if there are dietary restrictions

If you have no dietary restrictions, whey-based protein bars are safe to use: They come from dairy and are a complete protein. In some circumstances, you may need to be more mindful of additional ingredients if you have dietary restrictions. If you have a sensitive stomach, Sklaver recommends avoiding bars that contain gluten, sugar alcohols and erythritol because they can cause flare-ups.

“If you know you’re sensitive to dairy, I’d look for a plant-based bar and avoid whey protein,” advises Sklaver. This is also why finding a protein bar with fewer and more natural ingredients is important.

Those with gastric issues should avoid protein bars that contain gluten, dairy, sugar alcohols and emulsifiers. “Extra fiber from sources like soluble corn fiber or inulin can also cause gas and bloating,” Sklaver adds.

Ti advises avoiding hydrogenated oils such as palm oil. “This ingredient can raise cholesterol and increase the risk of heart disease,” he said. If you’re vegan, reach for plant-based bars that combine high-quality plant proteins and other whole-food ingredients like dates or oats. For those who are gluten-free, Ti adds, “I would recommend choosing protein bars that are certified gluten-free and do not contain wheat, barley or rye.”

If you’re an athlete, you want something that’s easy to digest and high in calories. “You still want a high protein content, but low carbs can help speed up recovery after hard workouts,” says Kate Lyman, a nutrition coach at Kate Lyman Nutrition.

“Promeal bars, which are still gluten-free and plant-based, have a ton of flavor, which means there’s usually something for every palate,” says Sklaver. If you don’t mind refrigerating your protein bars, another recommendation Perfect Bars.

Other things to consider when shopping for protein bars

Cost: You’ll want to browse protein bars in the store to understand their cost and the different flavors available. “You may have to pay more for higher quality ingredients but consider your budget and how much you’re willing to pay per snack or meal replacement,” says Sklaver. He recommends ordering different packs so you can see which flavors you like and stick with.

If you’re on a tight budget, buying protein bars in bulk can be more cost-effective. If you intend to use protein bars as a meal replacement, Ti suggests sticking to bars that have a balance of all macronutrients such as protein, complex carbohydrates and healthy fats.

Flavor and texture: Other things to consider include the taste and texture of the protein bar. Some protein bars are crunchy, chewy or soft, which may determine whether you like the protein bar. If you don’t like the taste, you probably won’t want to buy it again.

Protein bars recommended by dietitians

These are some of the protein bars that our dietitians recommend and that you can get in store or online:

Do you need protein bars?

Protein bars fall under the supplement category, similarly protein powder. You don’t need to add it to your diet, but it’s an alternative if you’re looking for easier ways to meet your protein quota while traveling.

Ideally, you should get protein from whole foods such as lean meats and plant-based options. But maybe you don’t always have time to prepare all your meals or maybe you’re looking to change the different foods you eat every day. Remember that supplements should help supplement a healthy diet, not serve as a substitute for long-term use.

If you’re not sure if protein bars are right for you, consult your doctor or a registered dietitian.