How to Pick an Energy Bar

I maintain an interest in nutrition from my years spent as a Registered Professional Dietitian. Picking an energy bar based on flavour is one thing but I wanted to get a better handle on what else they delivered. I reviewed total calories, % protein, grams of fiber and milligrams of sodium of some of the commonly available brands. Price is obviously a big factor and is listed where possible. You pay for protein!

Broad recommendations for healthy populations are as follows:

• Total calories for the day should consist of 10-20% protein, 30% fat and 50-60% carbohydrate. (1 g of protein and carbohydrate = 4 calories, 1 g of fat = 9 calories)
• 20-30g fiber/day
• 2300 mg/day (maximum) of sodium (1 tsp of salt contains about 2000 mg of sodium)

Clif Bars

Canada has a more limited selection of Clif Bar products (Clif Mojo, Clif Kid, Clif C and Clif Crunch are not available in Canada) and many flavours are only found in the US.

• Clif bars
  Clif Bars weigh 68 g and deliver between 230 -260 calories. Look for 9-10 g of protein, 4-5 g fiber but sodium varies from 100mg (Cranberry Apple Cherry flavour) to 230mg (Crunchy Peanut Butter flavour). About $Cdn 1.40.
• Luna Bars
  Luna Bars weigh 48g and deliver 170-190 calories. You’ll find 8-10 g of protein, 3-5 g fiber (chocolate raspberry has the highest fiber) and 95 -210 mg sodium (Chai Tea has the least whereas Vanilla Almond and White Chocolate Macadamia but have the most). About $Cdn1.40
• Clif Builder’s Bar
  Clif Builder’s bars weigh 68g and deliver 270 calories. All bars contain 20 g protein. Fiber varies from 1g (Lemon) to 4g and sodium varies from 230 mg-310 mg (Peanut Butter flavour). About $Cdn1.80.

Lara Bars

Lara bars are gluten, dairy and soy free, vegan, kosher and non GMO. Bar size varies from 45 g to 51 g and each one delivers between 180 -220 calories, 3-6 g of protein, 3-5 g of fiber and from 0-85 mg sodium. Most of the bars have less than 10 mg of sodium. About $Cdn1.80.

PowerBars

• Powerbar Sport Bar
  The Powerbar Sport Bar weighs 63 g and delivers 230-250 calories, 8-10 g protein, 2 – 3.5 g fiber and 190-200 mg sodium.
• Powerbar Harvest Bar
  The Powerbar Harvest bar weighs 58g and delivers 216 calories, 10 g protein, 4 g fiber and 80-120 mg sodium. About $Cdn 2.10.
• Powerbar Proteinplus Bar
  Each of the Powerbar Proteinplus bars weighs 78g, delivers 300 calories, 24 g protein, 1 g fiber and 170-210 mg sodium. About $Cdn 3.40.
• Powerbar Triple Threat Bar
  Each Powerbar Triple Threat Bar weighs 53g, delivers 225 calories, 10 g protein, 3.5 g fiber and 137-170 mg sodium. About $Cdn 2.10.

Honey Stinger

• Honey Stinger Protein Bar
  Each Honey Stinger 20 Gram Protein bar weighs 86 g, offers 350-390 calories, 20 g protein, 2-3 g fiber and 55 -160 mg sodium. The 10 gram Protein bar weighs 42g, offers 190-200 calories, 10 g protein, 1-2 g fiber and 26-83 mg sodium. About $Cdn 2.90.
• Honey Stinger Energy Bar
  Each Honey Stinger Energy bar weighs 50 g, offers 180-190 calories, 10 g protein, 1-2 g fiber and 140-170 mg sodium.

Probar

• Probars are meant as meal replacements. None are gluten free. They weighs 85g, offers 380 calories, 9-11 g protein, 7 g fiber and 50 mg sodium. About $Cdn 3.75.
• Fruition Bars
  Fruition bars weigh 48g, offer 160 cal, 3 g protein, 4 g fiber and 10-20 mg sodium. About $Cdn 2.40.

Nature’s Path Organic Optimum Energy Bars

Nature’s Path Energy Bars weigh 56g, offer 190-230 calories, 4-10 g protein (banana nut, matcha & flax is the 10g bar), 4-5 g fiber and 100-200 mg sodium. About $Cdn1.60.

In summary:

• If you’re looking for calories choose a Clif Builder bar, a Probar, a Honey Sting Protein bar or a Powerbar Proteinplus bar.
• Choose any Lara bar for a gluten free snack.
• If you’re watching sodium avoid the peanut butter flavoured Cliff Builder bar.

Leigh McAdam

HikeBikeTravel

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