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Battle of the bars: Is your nutrition bar all health or all hype?
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What do you eat when youâre too busy to eat? The hectic pace of college life has most of us resorting to snacks pretty regularly. While candy bars are convenient and satisfy our cravings for sweets, health bars feel like a nutritional step up.
But are health bars really that much more nutritionally redeeming than candy bars? Whatâs the best way get a quick protein or carb hit?
We took our five favorite cravings: peanuts, caramel, coconut, fruit, and chocolate. Then we compared each of them in three forms: a candy bar, a health bar, and a homemade alternative (or in one case, a piece of fruit). See our side-by-side analysis and our expertâs recommendation. (Product prices vary by location and store.)
Expert:
Kevin T. Watanabe, registered dietitian at Maryvale Special Supplemental Program for Women, Infants, and Children Clinic, Arizona
Peanut
SnickersÂŪ
$1.00
calories: 250
sugar: 27g
protein: 4g, 8% of RDA
Luna BarÂŪ peanut honey pretzel
$1.50â$2.00
calories: 190
sugar: 11g
protein: 9g, 18% of RDA
No-bake peanut butter protein bar
$0.40â$0.60 per serving
calories: 229
sugar: 18g
protein: 13g, 25% of RDA
Grab the recipe.
Expertâs choice
âFor those on a run and with money to burn, the Luna bar is a good option. It has almost half the saturated fat of the Snickers and twice as much protein to keep you fuller longer.
âThe Snickers is made with partially hydrogenated oil, which means it contains unhealthy trans fats that have been linked to a host of chronic diseases.â âKW
Homemade no-bake peanut butter protein bar
âThe no-bake peanut butter protein bar is the obvious winner here. Compared to the Snickers it has half the saturated fat, fewer calories, and costs half as much, so your heart, your waistline, and your wallet will thank you.âFor those on a run and with money to burn, the Luna bar is a good option. It has almost half the saturated fat of the Snickers and twice as much protein to keep you fuller longer.
âThe Snickers is made with partially hydrogenated oil, which means it contains unhealthy trans fats that have been linked to a host of chronic diseases.â âKW
Coconut
Almond JoyÂŪ
$1.00
calories: 220
sugar: 20g
protein: 2g, 4% of RDA
Homemade almond coconut bars
$0.50â0.80 per serving
calories: 254
sugar: 10g
protein: 4.4g, 9% of RDA
Get the recipe.
Clif BarÂŪ coconut chocolate chip
$1.50â$2.00
calories: 240
sugar: 22g
protein: 10g, 20% of RDA
Expertâs Choice
âAlthough many coconut products market the health benefits of medium-chain fatty acids (MCTs), these are just a fad. Unless you have a medical condition that requires higher amounts of MCTs, like a chyle leak, you really shouldnât be trying to consume more MCTs. Unsaturated fats are the way to go.â âKW
Coconut Clif bar
âCoconut would not be the ideal choice for a bar because of the high saturated fat content. But if you had to choose one, the coconut Clif bar is the healthiest option. It has less fat and more protein than the other two options, and nearly the same amount of calcium and fiber as the homemade version.âAlthough many coconut products market the health benefits of medium-chain fatty acids (MCTs), these are just a fad. Unless you have a medical condition that requires higher amounts of MCTs, like a chyle leak, you really shouldnât be trying to consume more MCTs. Unsaturated fats are the way to go.â âKW
Fruit
StarburstÂŪ
$1.00
calories: 130
sugar: 22g
fiber: 0g, 0% of RDA
Stretch Island Fruit Co.âĒ all-natural fruit strip autumn apple
$0.65â$1.00
calories: 45
sugar: 9g
fiber: 1g, 5% of RDA
An actual apple
$0.75â1.50
calories: 95
sugar: 19g
fiber: 4g, 17.5% of RDA
Expertâs Choice
âWhy water? According to research, 15 percent of college students donât get enough water. Water is needed for thermoregulation, digestion, and basically every basic function in the human body. Water from foods plays a larger role in total hydration levels for college students.â âKW
An Apple
âThe apple is by far the best choice, not only because of the higher fiber content, but because it also contains water thatâs lacking from the Starburst and fruit strip.âWhy water? According to research, 15 percent of college students donât get enough water. Water is needed for thermoregulation, digestion, and basically every basic function in the human body. Water from foods plays a larger role in total hydration levels for college students.â âKW
Caramel
TwixÂŪ
$1.00
calories: 250
sugar: 24g
fiber: 1g, 4% of RDA
Homemade 5-ingredient granola bar
$0.90â$1.00 per serving
calories: 240
sugar: 26g
fiber: 6g, 12% of RDA
Grab the recipe.
PowerBarÂŪ Triple ThreatâĒ chocolate caramel fusion
$1.75â$3.00
calories: 230
sugar: 15g
fiber: 3g, 12% of RDA
Expertâs choice
âThe homemade 5-ingredient granola bar is the best choice. While it falls in the middle in terms of price, it has significantly less saturated fat than the other two options, three times the protein, and four times the fiber to keep you satisfied longer.
âThe PowerBar would be an acceptable option for those pressed for time, but because of the high saturated fat content it is not a snack that should be consumed regularly.â âKW
Homemade 5-ingredient granola bar
Note: Healthy caramel recipes hardly exist. Caramel is refined sugar. In our homemade option, we substituted dates. Dates are a natural sweetener, and a good source of fiber too.âThe homemade 5-ingredient granola bar is the best choice. While it falls in the middle in terms of price, it has significantly less saturated fat than the other two options, three times the protein, and four times the fiber to keep you satisfied longer.
âThe PowerBar would be an acceptable option for those pressed for time, but because of the high saturated fat content it is not a snack that should be consumed regularly.â âKW
Chocolate
HersheyâsÂŪ
$1.00
calories: 210
saturated fat: 8g, 40% of RDA
protein: 3g, 6% of RDA
Balance BarÂŪ chocolate crazeâĒ
$1.00â$1.50
calories: 200
saturated fat: 4g, 20% of RDA
protein: 14g, 28% of RDA
Homemade chocolate GORP
$0.30â$0.50 per serving
calories: 102
saturated fat: 1g, 5% of RDA
protein: 3g, 6% of RDA
P.S.: GORP = good old fashion raisins & peanuts
Check out the recipe.
Expertâs choice
âGORP is a good snack if taken in moderation. A handful is a good estimated serving size that will provide lots of protein and healthful fats without an excess of calories.
âNuts can be a good source of protein and healthful fat, but are calorically dense. Dried fruit are also calorically dense, but provides calories from carbohydrates (sugar) rather than protein and fat.
âThe Balance is lower in total fat and more importantly, lower in saturated fat than the Hersheyâs. A person on a 2000 calorie-per-day diet would get half of their daily allowance of saturated fat from the Hersheyâs, showing how difficult it would be to fit that bar into a healthful diet on a regular basis.â âKW
Chocolate GORP
âThe chocolate GORP is the cheapest and overall healthiest option here. The Balance bar is a good second option because it has less fat and sugar than the Hersheyâs.âGORP is a good snack if taken in moderation. A handful is a good estimated serving size that will provide lots of protein and healthful fats without an excess of calories.
âNuts can be a good source of protein and healthful fat, but are calorically dense. Dried fruit are also calorically dense, but provides calories from carbohydrates (sugar) rather than protein and fat.
âThe Balance is lower in total fat and more importantly, lower in saturated fat than the Hersheyâs. A person on a 2000 calorie-per-day diet would get half of their daily allowance of saturated fat from the Hersheyâs, showing how difficult it would be to fit that bar into a healthful diet on a regular basis.â âKW
Extra tid bits
How we calculated nutritional estimates
Nutritional estimates are based on one serving.
They were calculated using the USDA National Nutrient Database for Standard Reference.
Percent Daily Values are based on a 2000 calorie diet by the US Food and Drug Administration: Guidance for Industry: A Food Labeling Guide
An expert debunks âhealth barâ myths
Expert: Tai-i Lee, MS, Registered Dietitian, freelance nutrition consultant, currently traveling the world
How meaningful are the added vitamins and minerals?
âFortifications are commonly added to health/granola bars. They might make the bars seem like a good source of certain vitamins and minerals, but itâs always better to get nutrients from whole foods instead of add-ons.â
Is honey a healthier sweetener than sugar?
âHoney contains more nutrients (such as antioxidants) than corn syrup, but theyâre similar in nutritional structure. Honey is also considered added sugar and causes our blood sugar to rise. Bottom-line: Use honey and sugar in moderation. The Institute of Medicine suggests that our intake of added sugar should be limited to less than 25 percent of total calories consumed.â
The findings
Whatâs so great about homemade snacks compared to health or candy bars?
Cost: Lowest
Saturated fat: Lowest
Sugar: Lowest
Fiber: High
Protein: High
Whole ingredients: Highest
How do health bars compare to candy bars?
Cost: Nearly twice as expensive
Calories: Similar
Saturated fat: Lower
Sugar: Lower
Whole ingredients: Similar (low)
How meaningful are the added vitamins and minerals?
âFortifications are commonly added to health/granola bars. They might make the bars seem like a good source of certain vitamins and minerals, but itâs always better to get nutrients from whole foods instead of add-ons.â
Is honey a healthier sweetener than sugar?
âHoney contains more nutrients (such as antioxidants) than corn syrup, but theyâre similar in nutritional structure. Honey is also considered added sugar and causes our blood sugar to rise. Bottom-line: Use honey and sugar in moderation. The Institute of Medicine suggests that our intake of added sugar should be limited to less than 25 percent of total calories consumed.â
The findings
Whatâs so great about homemade snacks compared to health or candy bars?
Cost: Lowest
Saturated fat: Lowest
Sugar: Lowest
Fiber: High
Protein: High
Whole ingredients: Highest
How do health bars compare to candy bars?
Cost: Nearly twice as expensive
Calories: Similar
Saturated fat: Lower
Sugar: Lower
Whole ingredients: Similar (low)
Battle of the bars
Get help or find out more
Nutrition and weight management for young adults: National Institutes of Health
Basics about nutrition components and different food groups:
Centers for Disease Control and Prevention (CDC)
College students’ guide to balanced, healthy eating:
United States Department of Agriculture (USDA)
How to read and interpret nutrition labels: Food & Drug Administration (FDA)