The Best and Worst Energy Bars

Many bars serve up a combination of carbs, fiber, protein, and fat, but not all of them use wholesome ingredients to get there. For the healthiest picks, look for bars made mostly from unprocessed foods, such as whole grains, nuts, seeds, and dried fruit, says Amy Keating, RD, the CR dietitian who oversaw our testing. Those ingredients are usually more nutrient-packed than their processed counterparts, such as protein powders and added sugars (see “Ingredients to Avoid” for more on those).

If you’re buying a grain-based bar, check that it’s made with whole grains, such as oats or quinoa. “Whole grains are an excellent base,” Allen says. “They contain carbs and fiber, which keep blood sugar levels steady and help you feel full for longer.” Whole grains also reduce inflammation and harmful LDL cholesterol, which protects the heart. Getting at least three servings a day may reduce the risk of heart disease by 22 percent, according to a 2016 BMJ study.

But most Americans don’t eat that many whole grains. If you’re among them, consider an energy bar like the Kind Healthy Grains Oats & Honey bar. It has 20 grams of whole grains per bar, which counts as about one serving.

Many energy bars contain nuts, nut butters, and seeds. Don’t worry about their fat and calorie content. Research shows that eating these foods regularly prevents weight gain and may even help you shed some pounds. The protein, fiber, and fat in nuts and seeds can fend off hunger. Plus, fat adds flavor. “Without it, biting into an energy bar can feel like eating the bottom of a running shoe,” Bonci says.

What’s more, each nut and seed contains different vitamins and minerals. For example, almonds supply potassium and iron, an energy-boosting mineral, and they’re a big part of many of the bars in our tests, including Larabar Cherry Pie and Patterbar Clean Energy Fruit + Nut + Seed. And walnuts, hemp, and chia seeds are some of the few plant-based sources of omega-3 fatty acids, healthy fats tied to heart and brain health.

To sweeten their flavor, many bars include dried fruits like dates and cherries. Although dried fruits are high in sugar, they naturally contain fiber, vitamins, and antioxidants, Allen says. That makes them a healthier sweetener than added sugars.

With all of those good-for-you ingredients, should you make energy bars part of your daily routine? It’s perfectly okay if you enjoy snacking on them and the one you choose doesn’t add a lot of extra calories to your day. Energy bars can also work as an occasional meal, and if you have to choose between a healthy bar and nothing, the bar is better. But you can eat most bars in a few quick bites, so they may not be as satiating as something that takes longer to eat. For instance, you’ll probably feel more satisfied after a bowl of oatmeal topped with fresh fruit and nuts than you would after eating a bar.