How to Pick an Energy Bar

July 28, 2010

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)
Packing for long distance walks 013 How to Pick an Energy Bar

Energy Bars

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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Comments

2 Responses to “How to Pick an Energy Bar”

  1. C on March 7th, 2011 6:05 pm

    Builder bars have 20g of protein, not 10.
  2. Hike Bike Travel on March 8th, 2011 6:23 am

    Oops. Thanks for pointing that out. I have made the correction.

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