Energy Bar Guide
Have you ever wandered into the aisle of your local store looking for an energy bar and been overwhelmed with choices? Which one should you choose? A high protein bar? A bar with a lot of fiber? One that tastes good - maybe like your favorite candy bar? (perhaps you are rationalizing that an energy bar must be healthier than a candy bar!).
The choices for energy bars can be overwhelming. My clients often 
ask me which one I recommend. I don’t have one particular bar I recommend, however I do have some guidelines for choosing an energy bar.
Guidelines for Choosing an Energy Bar
1. Keep in mind that there is nothing magical about energy bars when it comes to providing energy. Any food that contains calories will provide energy (ie. a piece of fruit, a yogurt, nuts …. and yes, even a candy bar!). Of course, some foods are more nutritious than others. Also, keep in mind that the more processed a food is, the quicker the rise and drop of energy levels. An example of this would be a bar that contained a lot of sugar and very little fiber. Foods that are less processed and contain more fiber as well as some protein and fat tend to provide more sustained levels of energy. I will post more information on energizing eating tips in the near future.
2. Energy bars vary widely in calories, fat, fiber, sugar and protein. Make sure you scrutinize the food label. Eating a 300 calorie bar prior to your workout could negate the calories that you burn off in your 30 minute run!
3. Look for a bar that has at least 3 grams of fiber.
4. If you will be eating the bar as a snack, look for one that is 150 - 200 calories (especially if you are trying to control your weight). If your favorite bar has more calories than this, I would recommend eating only 1/2 of it.
5. If the bar will be a meal replacement (this is ok on occasion), look for one that contains more protein (at least 10 grams) and calories (300 or so).
6. Many bars tend to contain large amounts of sugar. Look for one that contains 20 grams or less.
7. Look for a bar that does not contain a lot of saturated fat. High amounts of saturated fat can raise cholesterol in some people.
8. Find one that tastes good to you. My personal favorites with regards to taste and nutrition are: Kashi Go Lean Crunchy Bars, KIND Fruit and Nut Delight and the Gnu Bars.
9. Lastly, while energy bars are a convenient snack, keep in mind that they are not a replacement for real food. Real food provides you with additional nutrients that are not found in processed foods.
Post some of your favorite energy bars!
Comparison of Energy Bars
| ENERGY BAR | Calories | Fat Grams | Saturated Fat Grams | Carbohydrate Grams | Fiber Grams | Protein Grams | Sugar Grams | Serving Size |
|---|---|---|---|---|---|---|---|---|
| Kashi TLC Trail Mix | 140 | 5 | .5 | 20 | 4 | 6 | 6 | 1.2 |
| Kashi Go Lean Protein & Fiber Peanut Butter Chocolate | 290 | 6 | 4.5 | 48 | 6 | 13 | 31 | 2.8 |
| Kashi Go Lean Crunchy Chocolate Peanut | 180 | 5 | 2 | 30 | 6 | 9 | 13 | 1.8 |
| Kashi Go Lean Crunchy Chocolate Caramel | 150 | 3 | 2 | 28 | 6 | 8 | 14 | 1.6 |
| Fiber One Oats & Chocolate | 140 | 4 | 1.5 | 29 | 9 | 2 | 10 | 1.4 |
| Luna Vanilla Almond | 180 | 4.5 | 2 | 29 | 5 | 8 | 10 | 1.7 |
| Greens + Chocolate Energy Bar | 250 | 11 | 4 | 34 | 5 | 8 | 22 | 2.1 |
| KIND Fruit + Nut Bar Almonds & Apricots | 210 | 13 | 6 | 19 | 3 | 4 | 17 | 1.6 |
| KIND Fruit + Nut Bar Fruit & Nut Delight | 170 | 11 | 1.5 | 16 | 3 | 5 | 12 | 1.4 |
| Zone Perfect Chocolate Almond Raisin | 210 | 7 | 3.5 | 21 | < 1 | 15 | 15 | 1.8 |
| Cliff Chocolate Chip Peanut Crunch | 250 | 6 | 2 | 43 | 5 | 11 | 20 | 2.4 |
| Cliff Nectar Cherry Pomegrante Bar | 150 | 5 | 1 | 29 | 7 | 3 | 20 | 1.6 |
| Balance Honey Yogurt Peanut | 200 | 6 | 3 | 21 | <1 | 15 | 17 | 1.8 |
| Balance Peanut Butter Crisp | 100 | 4 | 3 | 14 | 5 | 6 | 4 | 1 |
| LaraBar Apple Pie | 180 | 10 | 1 | 23 | 4 | 4 | 17 | 1.6 |
| Odwalla Bar Berries | 220 | 4.5 | .5 | 41 | 5 | 5 | 20 | 2.2 |
| Raw Organic Food Bar Omega 3 | 310 | 16 | 1.5 | 31 | 8 | 10 | 22 | 2.4 |
| Power Bar Vanilla Crisp | 230 | 2 | 0 | 45 | 2 | 8 | 23 | 2.3 |
| Pure Protein S'Mores | 280 | 8 | 5 | 31 | <1 | 29 | 0/ 21 g sugar alcohol | 2.8 |
| Detour Caramel Peanut | 350 | 11 | 6 | 32 | 4 | 30 | 11 | 3 |
| Atkins Fudge Brownie Bar | 160 | 8 | 5 | 17 | 9 | 12 | 1 | 1.6 |
| Gnu Banana Walnut Bar | 130 | 3 | 1 | 30 | 12 | 3 | 8 | 1.4 |
| MET-rx Protein Plus Chocolate Chocoate Chip | 330 | 8 | 5 | 33 | 1 | 32 | 11 | 3 |
| COMPARE TO CANDY BARS | ||||||||
| Snickers | 280 | 14 | 5 | 36 | 1 | 4 | 30 | 2.1 |
| Hershey's Milk Chocolate with Almonds | 210 | 14 | 6 | 21 | 2 | 4 | 21 | 1.5 |
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October 10th, 2007 at 1:01 am
Another good ‘rule’ I use it make sure it takes good, but not too good. That way you’re not tempted to eat more than one!
Great post.
October 17th, 2007 at 1:58 am
This is a great article! I like to grab an energy bar when I don’t have time to eat properly but I’m always overwhelmed by the selections. thanks for the
comparison guide!
October 17th, 2007 at 8:36 pm
Have you tried pure protein smores? I appreciate the protein content in energy bars for increased satiety when you want to grab something that is quick, satifies the sweet tooth/chocolate craving, and has some nutritive value.
Nadine
October 19th, 2007 at 7:23 pm
Nadine,
I didn’t try that particular flavor. I have tried other flavors of this brand…but did not love the taste. Just my personal opinion. Some people may like it! I agree that the high protein content can help satiate you.
May 30th, 2008 at 3:04 am
[...] fruit, yogurt, pretzels, other crunchy snacks or an energy bar that contains carbs. Check out my previous post on energy bars. A high protein / fat snack like nuts or cheese is not the best pre-workout [...]