Snack bars are an easy way to meet your nutrition needs when you’re short on time or on the go. Here are five top choices each selected for a different time of day or a specific need. All of the bars listed below are free of artificial sweeteners, sugar alcohols, and allulose. Choose one of our favorites to become one of yours!
Disclaimer: Please read labels carefully, as ingredients and nutritional information may change over time.
| What’s the Difference Between Sugar Alcohols and Allulose?
Sugar alcohols like erythritol, xylitol, mannitol, and sorbitol are low-calorie sugar substitutes commonly used in snack bars [1]. While they don’t significantly affect blood glucose levels and contribute fewer calories than sucrose (aka “table sugar”), they can cause digestive issues such as bloating, gas, or diarrhea, especially when consumed in larger amounts [1]. Allulose is another low-calorie sweetener. It is classified as a carbohydrate and naturally occurs in figs, raisins, and maple syrup [2]. While both sugar alcohols and allulose are popular for their ability to add sweetness without the added calories and glycemic impact, allulose tends to be better tolerated by the digestive system in smaller quantities. However, when consumed in larger amounts (particularly in processed foods where it is used in higher concentrations), allulose can still lead to gastrointestinal issues like bloating or diarrhea [2]. |
Best For: Midday snack between lunch and dinner
Protein Content: 15-18 grams per bar (from whey protein)
Texture & Taste: Chewy with a slightly oily texture and nutty flavors including Almond Honey, Mocha Almond, and Honey Cinnamon (Snickerdoodle)
Pros:
- Short ingredient list
- Higher-quality protein source (whey protein isolate)
- Certified gluten free
- Sweetened with honey (no sugar alcohols, allulose-free)
Cons:
- Higher added sugar content (15-17 grams, from honey)
- Not suitable for those with nut allergies
Why Rise Bars Stand Out:
Rise Bars focus on simplicity, using select ingredients including almonds, honey, and whey protein isolate. With 15-17 grams of protein and 13-16 grams of fat, these bars promote satiety while the body slowly breaks the protein and fat into smaller particles. This is a “minimally” processed bar.
Nutrition per bar:
- 270-280 calories
- Macronutrient breakdown: 30-37% carbs, 22-25% protein, 43-51% fat
Best For: Weight gain, mini meal or staying power
Protein Content: 20-24 grams per bar (from whey protein isolate)
Texture & Taste: Creamy and gooey nut butter-based bars with flavors including Peanut Butter Protein, PB/J Protein, and Chocolate Peanut Butter Protein
Pros:
- 20-24 grams of protein per bar
- All natural
- Contains prebiotics
- High in unsaturated fatty acids
- Does not contain sugar alcohols or allulose
Cons:
- Not recommended for post exercise due to higher fat content
- Added cassava fiber (7 grams) – limit to one a day
- All protein bar varieties contain peanuts and cashews (not suitable for peanut and tree nut allergies)
Why Off the Farm Protein Bars Stand Out:
Off the Farm Protein Bars combine ingredients ranging from nut butters to fruits, without artificial additives. Each protein bar offers 20-24 grams of protein, and includes prebiotics from cassava starch to support gut health (while fiber is beneficial, added fibers like cassava and inulin can cause GI distress if eaten in large quantities at one time and multiple times a day). With 380-440 calories, these bars are higher in unsaturated fats, providing a great source of energy. Their balance of macronutrients makes them ideal for a snack when you are hungrier or will have a long time between meals.
Nutrition per bar:
- 380-440 calories
- Macronutrient breakdown: 27-40% carbs, 20-22% protein, ~50-60% fat
Best For: Minimally processed organic snacks
Protein Content: 20 grams per bar (from whey protein)
Texture & Taste: Crunchy yet chewy with a sweet, slightly tart, and nutty taste
Pros:
- Organic, minimally processed ingredients
- No artificial additives or preservatives
- No sugar alcohols or allulose
- Well-balanced mix of carbs, fats, and protein
- Made in Los Angeles, CA
Cons:
- > 9 grams of fiber may contribute to bloating, gas and or GI issues if not accustomed to eating a higher fiber intake and or not drinking enough water
Why Papa Steve’s Blueberry Almond Crunch Bar Stands Out:
Papa Steve’s Raw Bars, specifically the blueberry almond crunch flavor, is made with whey protein, nut butter, fruits, and puffed rice, and is naturally sweetened with apple juice concentrate. With 20 grams of protein and 260 calories, we love this bar for a higher protein snack. Its macronutrient profile allows this bar to serve as a recovery snack, providing 32 grams of carbohydrates, 20 grams of protein, and 6 grams of fat to replenish glycogen stores and support muscle repair. For optimal refueling, eat within 30 minutes of training or competing. While recovery snacks generally need to be low in fat, it is hard to find a bar that actually meets this criterion, but this one does.
Nutrition per bar:
- 260 calories
- Macronutrient breakdown: ~50% carbs, ~30% protein, ~20% fat
Best For: Seed-based protein bar; individuals with nut allergies
Protein Content: 12 grams per bar, derived from pumpkin and sunflower seeds
Texture & Taste: Slightly oily and chewy texture with flavors including Chocolate Cherry, Banana Bread, and Dark Chocolate Brownie
Pros:
- Free from the top 9 allergens (wheat, milk, egg, soy, peanuts, tree nuts, sesame, etc.)
- Certified gluten-free
- Made with nutrient-rich seeds
- Not overly sweet; naturally sweetened with maple and brown rice syrups
- Does not contain sugar alcohols or allulose
Cons:
- Lower protein content compared to other bars
- Some may find the texture too “bumpy”
Why 88 Acres Bars Stand Out:
88 Acres creates allergen-friendly, seed-based protein bars, each providing 12 grams of protein from nutrient-dense pumpkin and/or sunflower seeds. These bars are suitable for those with food sensitivities, as they are free from the top 9 allergens and are certified gluten free. With 260-280 calories per bar and a higher fat content, it’s best to enjoy 88 Acres Protein Bars as a snack between meals, rather than immediately before or after a workout.
Nutrition per bar:
- 260-280 calories
- Macronutrient breakdown: 21-25% carbs, 17-18% protein, 65-70% fat
- Tosi Crunchy Nut Bars – Snack Size
Best For: Plant-based, nutrient-dense recovery snack
Protein Content: 6-7 grams of protein, derived from flaxseeds and chia seeds
Texture & Taste: Light and crunchy with flavors including Almond, Almond Blueberry, Cashew, Cashew Blueberry, Cashew Coconut, and Peanut Dark Chocolate
Pros:
- Plant-based, minimally processed ingredients
- 2-3 grams of fiber
- Low in saturated fat
- No refined sugars, sugar alcohols, or allulose
Cons:
- Lower protein content, not ideal for those needing a high-protein post-workout snack
- Messy and may be challenging to eat on the go
- Contains allergens; nuts and sesame seeds
Why Tosi Bars Stand Out:
Tosi Bars offer a simple, plant-based option with seeds and nuts. Each bar delivers 6-7 grams of protein, 10-12 grams of fat, and 2-3 grams of fiber from golden flaxseeds, chia seeds, and sesame seeds. With 130-150 calories per bar, Tosi Bars are best for a light snack between meals or a post-workout recovery option. Sprinkle over a Greek yogurt with fresh fruit to replete after a workout or training session.
Nutrition per bar:
- 130-150 calories
- Macronutrient breakdown: 24-34% carbs, 17-18% protein, 66-83% fat
Wrapping It Up: Choose the Bar for Your Time of Day and/or Needs
Ultimately, the “right” snack depends on the purpose it serves, personal preferences, and how it fits into your overall nutrition plan. These are our favorites:
Mid-day snack: Rise
Weight gain support: Off the Farm
Post-workout nutrition: Tosi and Papa Steve’s
Allergen-free: 88 Acres
Happy Eating and let us know what your favorites are!
References
- Fick L. What Are Sugar Alcohols? WebMD. Published June 6, 2024. Accessed May 2, 2025. https://www.webmd.com/diet/what-are-sugar-alcohols
- Cleveland Clinic. Meet Allulose: the Up-and-Coming Sugar Alternative. Cleveland Clinic. Published November 4, 2024. Accessed May 2, 2025. https://health.clevelandclinic.org/what-is-allulose
