Have you ever felt overwhelmed when deciding which granola or protein bars to buy? If so, this article is for you! The following granola and protein bars have been ‘Dietitian-approved’ and can help you get started on making some healthier food choices.

Each bar has varying amounts of carbohydrates, sugars, fiber and protein which does not necessarily mean some are ‘better’ than others however, some may be more appropriate based on activity levels, individual needs and pairing with others foods.

In general, when choosing a bar for an everyday snack (not during or after exercise), I would aim for one that’s made from whole foods, has few ingredients or additives, is high in fiber (>5g/serving), low in saturated fat (<2.5g), moderate in carbohydrates (20-30g), low in sugars (<15g) and added sugars (<5g) (unless during or post-exercise), moderate-high in protein (8-20g).

I would also recommend pairing a bar with a fruit to increase the carbohydrates, or a Greek yogurt cup, some nuts/seeds, or cottage cheese to bump up the protein to make a more substantial snack or to meet your individual needs.

8 Healthy Granola Bars (in no particular order):

1. RXBAR

Dietitian Review: This bar is chewy, filling and tasty! This bar contains moderate amounts of fat, carbohydrates and protein and is high in fiber. Known for their whole food and few ingredients, this bar is a great balanced snack. These bars are suitable for individuals who are Gluten-free.

Nutrition: 210 calories, 7g fat (1g saturated fat), 24g carbohydrates (4g dietary fiber, 15g total sugars, 0g added sugars), 12g protein

Ingredients (Blueberry): egg whites, almonds, cashews, blueberries, natural flavours.

Note: Ingredients & allergens may vary for each flavour

2. Kashi Apple Cinnamon Flax

Dietitian Review: These bars are delicious, light and crunchy! They are great for an occasional on-the-go snack however, as they are on the lower side in protein, I would recommend enjoying it with some cottage cheese, Greek yogurt or a serving of nuts/seeds.

Nutrition: (Per 2 bars) 160 calories, 5g fat (0.5g saturated fat, 26g carbohydrate (3g dietary fiber, 8g total sugar), 3g protein.

Ingredients (Apple Cinnamon Flax): Whole grain oats, sugars (dried cane syrup, cane syrup, molasses), whole grain blend (barley, buckwheat, wheat, rye, triticale, quinoa), vegetable oil, potato and/or corn starch, apple powder, whole grain brown rice flour, whole flax seeds, whole oat flour, sea salt, natural flavour, cinnamon, baking soda, soy lecithin, calcium carbonate.

Note: Ingredients & allergens may vary for each flavour

3. Performance Protein Bar

Dietitian Review: These are tasty, chewy, satisfying, and made with all organic ingredients! This bar is quite a bit higher in carbohydrates and protein than its competitors making it a great post-exercise recovery snack. It is also certified for sport, meaning their products are third party tested reducing the risk of contamination, mislabelling or banned substances. These bars are also suitable for individuals who are gluten-free & vegan.

Nutrition: (per bar) 280 calories, 10g fat (2.5g saturated fat), 36g total carbohydrate (9g dietary fiber, 8g total sugar, 7g added sugars), 20g protein

Ingredients (Peanut butter chocolate): Organic tapioca (syrup and soluble fiber), organic peanuts, organic pea protein, organic vegetable glycerin, organic chocolate coating (organic cacao nibs, organic erythritol, organic tapioca fiber, organic cocoa butter, natural licorice flavour, organic stevia extract (leaf), organic sunflower lecithin, organic vanilla bean extract), organic pea crisps (organic pea protein, organic starch), organic yacon syrup (root), organic sprouted brown rice protein, organic peanut flavour, organic acacia fiber, organic flavour, sea salt.

Note: Ingredients & allergens may vary for each flavour

4. Made with Local

Dietitian Review: This female founded company delivers bold and delicious flavours (the mint chocolate chip is my favourite). This bar is well balanced, although I would recommended pairing it with some protein to make a more substantial snack. These bars are also suitable for individuals who are gluten-free.

Nutrition (Mint Chocolate Chip): (Per 1 bar) 230 calories, 11g fat (2.5g saturated fat), 29g carbohydrate (3g dietary fiber, 12g total sugars), 6g protein

Ingredients: Gluten free organic oats, cashew butter (cashews, sunflower oil), sugar (honey), organic cocoa, organic dark chocolate (cacao mass, cane sugar, cacao butter), walnuts, sea salt, pure peppermint oil.

Note: Ingredients & allergens may vary for each flavour

5. Go macro

Dietitian Review: These bars are the perfect combination of chewy and crunchy & have lots of unique yummy flavours! These energy dense bars are a little bit higher in total carbohydrates and added sugars, making them a great snack for a hike or an active day on the go. These bars are also gluten-free, vegan and 100% organic.

Nutrition (Oatmeal Chocolate Chip): Organic brown rice syrup, organic sunflower seed butter, organic protein blend (organic sprouted brown rice protein, organic pea protein), organic gluten-free rolled oats, organic fair-trade chocolate chips (organic coconut sugar, organic maple sugar, organic natural flavor, organic puffed brown rice, sea salt), organic maple sugar, organic natural flavor, organic puffed brown rice, sea salt.

Ingredients: 270 calories, 9g fat (2g saturated fat), 35g total carbohydrate (3g fiber, 13g total sugar, 12g added sugars), 12g protein

Note: Ingredients & allergens may vary for each flavour

6. Made Good

Dietitian Review: These bars are deliciously chewy and not too sweet! I would recommend combining this bar with some grapes and a baby bel cheese or Greek yogurt cup as they quite low in overall energy and protein. These bars are also certified organic, nut free, gluten free and vegan.

Nutrition (Chocolate chip): (Per 1 bar) 100 calories, 3g fat (1g saturated fat), 16g carbohydrate (2g dietary fiber, 6g total sugar), 1g protein

Ingredients: Gluten free oats, agave nectar, chocolate chips (can sugar, cocoa liquor, cocoa butter, vanilla), brown rice syrup, whole grain crisp brown rice, sunflower oil, agave inulin, molasses, vegetable powder (spinach, broccoli, carrots, tomatoes, beets, shitake mushrooms), vanilla flavour.

Note: Ingredients & allergens may vary for each flavour

8. 88 Acres

Dietitian Review: These soft-baked chewy bars are well-balanced and filling! They are made with whole ingredients and are also low FODMAP friendly. These bars are also suitable for individuals who are gluten free, dairy free, and vegan.

Nutrition (Cinnamon Maple Seeds + oat bar): (Per 1 bar) 200 calories, 11g fat (1.5g saturated fat), 21g carbohydrate (3g dietary fiber, 6g added sugar), 7g protein.

Ingredients: 88 Acres seed blend (organic pumpkin seeds, organic sunflower seeds, ground flax seeds), gluten free certified oats, brown rice syrup, maple syrup, organic cinnamon, sea salt

Note: Ingredients & allergens may vary for each flavour.

8. Simply Protein

Dietitian Review: These bars are crispy, light and surprisingly filling! As they are lower on the energy content I would pair this with some whole grain crackers and hummus to make this into a more satisfying snack. These bars are gluten free, vegan, dairy-free friendly.

Nutrition (1 bar) (Dark Chocolate Salted Caramel): 150 calories, 5g fat (1g saturated fat), 17g carbohydrates (7g fiber, 2g sugar), 12g protein.

Ingredients: soy protein crisps (soy protein isolate, tapioca starch, sea salt), inulin, sunflower seeds, gluten-free oats, vegetable glycerin, pecans, cashew butter (dry-roasted cashews, sunflower oil), unsweetened chocolate, brown rice crisps (brown rice), cane sugar, natural flavours, cocoa powder, semi-sweet chocolate chips (cane sugar, unsweetened chocolate, cocoa butter), sea salt, sunflower oil blend (sunflower oil, mixed tocopherols, rosemary extract)

Note: Ingredients & allergens may vary for each flavour.

A couple of reminders:

Written by: Heather Noble, RD