Over 52 weeks, I'll be taste-tasting and comparing 52 of the most commonly available, recommended, and delicious-sounding protein bars in Australia to find out if we can crown one of them the best protein bar in Australia.
Phew. Even writing that made me pause – is this even possible? I don't recall seeing anyone take on a taste-testing challenge as big as this, let alone trying to rank 52 products from best to worst at the end.
But that's the plan. It's most likely going to develop and change as the project progresses, but I'll keep you updated every step of the way.
Firstly, why do I want to test and review protein bars?
Aside from the fact that hiking bars are found in just about every hiker's backpack and I run a business called The Hiker's Nutritionist, one of the driving forces that led to me studying nutrition in the first place was the frustration I felt looking at protein bars in the supermarket. I couldn't tell which one was a good choice, which one was full of crap, or which one would make me crap.
And it drove me nuts. And led me to dive into five years of study...which is ongoing.
Deciphering food products shouldn't be that difficult. Yet time and time again when I ask people why they've chosen the protein bar in their hand, it's because it's the one they always buy.
Protein bars are more expensive than your average snack and it sucks when you get an awful one by mistake. Stick to what you know and you won't be disappointed. I get it.
I want to help alleviate that pain and find the unicorns hiding on the protein bar shelf. You know the ones – tasty, nutritious, made from real food ingredients, and they don't perform a circus in your gut.
I also want to make it easier for hikers restricted by different diets to find protein bars that suit them. From people eating gluten-free to those who've opted for plant-based/vegan/vegetarian/keto or who are restricted by common nut allergies.
If you've got a limitation you'd like addressed, let me know in the comments!
What Criteria Will I Use to Compare Protein Bars?
Every week I'll be reviewing one protein bar from my list below. This is going to get expensive, fast, so wherever possible I've sourced a free sample from brands that I think make the best protein bars. I make zero promises about what I'm going to say about their product and I value my integrity far more than a free snack, so you can rely on my unbiased opinion – always.
In each review, I'll comment on each of these aspects these aspects weekly will give you a clear, well-rounded comparison to determine the best protein bar suited to your needs.
1. Nutritional Content
These are the criteria I normally use to determine if a bar is nutritious, or not.
Protein Quality: Check for high-quality sources like whey or pea protein, and whether it contains all essential amino acids. Has the manufacturer provided a DIAAS, PDCAAS?
Protein: Does the protein bar have high, medium, or low protein content per serve?
Carbohydrates: Does the protein bar have adequate carbohydrates for energy?
Fibre: Does it have at least 3-5g of fiber to aid digestion and satiety?
Healthy Fats: Is it made using healthy fats from nuts, seeds, or coconut oil (or similar)?
Sugars: How much is added? Is it natural or artificial?
Vitamins & Minerals: Does it have any added micronutrients for extra value?
2. Ingredients
Whole Food Ingredients: Has the bar been made from natural, whole ingredients (e.g., nuts, oats, fruits) and few (ideally none!) artificial ingredients, like colours, flavours, and preservatives?
Allergen-Friendly Options: Is the bar gluten-free, dairy-free, FODMAP-friendly, or plant-based?
3. Taste & Texture
Flavour: Is it tasty from the first bite to the last one? Does it resemble the flavour advertised?
Texture: Is the bar easy to chew, not overly dry, and enjoyable to eat?
4. Portability & Convenience
Size & Weight: Evaluate the bar's size relative to its nutritional value—compact, nutrient-dense bars are ideal for hiking.
Durability: Assess if the bar holds up in various conditions (e.g., heat or being packed in a bag). Often bars coated in milk chocolate are a melt risk.
5. Sustainability & Ethical Practices
Sourcing & Packaging: Does the brand use sustainably sourced ingredients and environmentally friendly packaging?
Company Ethics: Do they support fair-trade practices or have other ethical initiatives?
6. Price, Value, & Availability
Protein Bar Price: How much does it cost per bar, per 100g, and per gram of protein?
Ease of Purchase: Where can you buy it?
7. Digestibility
Digestibility: Does this sit well in my gut? Does it have any unwanted side effects like flatulence, tummy aches, bloating, or diarrhea?
52 Bars in 52 Weeks Challenge to Find The Best Protein Bar
Bulk Nutrients Salted Caramel Protein Bar (Review due October 25)
Blue Dinosaur Chocolate Protein Bar
Clif Builders Chocolate Protein Bar
FodBods Lemon Coconut Protein Bar
Greenback Plant-Based Triple Chocolate Protein Bar
Chief Nutrition Traditional Beef Protein Bar
Blue Dinosaur Peanut Butter Caramel Chocolate Plant Protein Bar
Chief Double Choc Collagen Protein Bar
Body Science Double Chocolate Soft Protein Bar
Offgrid Drifter Plant-Based Protein Bar
Bulk Nutrients Salted Caramel Protein Bar
Go Bar Triple Choc Protein Bar
Musashi Chocolate Protein Wafer Bar
Coles Perform Chocolate Hazelnut Plant Protein Bar
Tropeaka Chocolate Brownie Protein Energy Bar
Go Natural Choc Salted Caramel Protein Bar
Nice & Natural Cranberry & Raspberry Whole Seed Protein Bar
Carman's Cookies & Cream Protein Bar
This list will grow slowly as I have a protein bar recommended or a brand offers to send me one to test. Is there a bar you'd like to know about? Share the name or a link in the comments and I'll check it out!
What makes it difficult to find a healthy protein bar in the supermarket?
It isn't easy to know which protein bars are going to fulfill the promises they make on their packaging. Are they actually healthy and good for you? Are they really delicious? Some packaging has health star ratings on it, others don't.
Some are plant-based, 'natural' or 'extra high' in protein. Sure these labels can be helpful, but more often than not, the selection is simply overwhelming and comparison feels impossible.
Secondly, it's not uncommon for supermarkets to have protein bars that are created and marketed in response to the latest weight loss trends, specific diets, and popular flavours. Unfortunately, when food manufacturers cater to the whims of the consumer (that's us!) ingredients like artificial colours and preservatives used to increase convenience can displace nutritious ingredients.
Most nutritionally-based ingredients also cost more and the food industry is nothing if not competitive. In the race to make it into your shopping bag, brands are chasing cheaper fillers so they can price the cost per day down.
How to read the ingredient list on your protein bar
Each protein bar will display a nutritional information panel with information about the total protein, carbohydrates, and fats in it (among other nutrients!). But it also lists the individual ingredients in order of the highest to lowest percentage they have. In my opinion, the ingredients list is much more important than the nutritional panel yet so many hikers only look at the nutrition information panel.
Say you're looking at a protein bar ingredient list, and the bar is listed as a peanut butter bar. The first ingredient I'd expect to see is, well, peanut butter - right? This seems logical.
Yet very often the first ingredient is brown rice syrup or some kind of sugar, followed by a preservative or three. Peanut butter makes an entrance at some point but if it's beyond the first five ingredients, I'll put the bar back on the shelf. It's less a peanut butter bar and more a preservative block with some flavour injected at the end.
The ingredients list is a quick way to assess how protein bars have been put together and with what priority.
What does DIAAS refer to in relation to protein bars?
DIAAS stands for Digestible Indispensable Amino Acid Score. It's the most advanced method to assess protein quality. While it's the most accurate, it hasn't become the standard requirement in Australia yet, but forward-thinking brands are starting to adopt it
A DIAAS score of 1 means the protein is high quality and provides all essential amino acids. It also means your body is able to digest them – essentially if you eat a product containing 20g of protein with a DIAAS of 1 (or more) it means your body is able to digest and use 20g of protein.
Radix Nutrition is one of the first brands in Australia to use DIAAS as a yardstick – input the code 'HIKE10' on their website for 10% off to taste what DIAAS 1.6 protein tastes like – it's the most bioavailable protein in the world at the time of publishing this.
What does PDCAAS refer to in relation to protein bars?
PDCAAS or the Protein Digestibility-Corrected Amino Acid Score is the more commonly used method to assess protein quality, both in Australia and around the world. It also evaluates protein based on the amino acid profile and overall digestibility, but it technically measures nitrogen digestibility, not the amino acids themselves.
It also limits the score to a maximum of 1. This is considered the standard for nutritional labeling and regulation in Australia right now, even though it's less accurate than the DIAAS.
Protein Bar Safety and Effectiveness
Protein bars are a hugely convenient way to supplement your own food and ensure you get adequate protein intake on your hikes, but it’s essential to know what you're actually eating, and if it's the right choice for you. Here are some safety considerations:
Consume in Moderation: While protein bars are convenient, they should supplement your diet. They're not a meal replacement and they aren't intended to replace whole foods. Whole foods provide a broader range of nutrients that are essential for overall health. Limit your intake to 1-2 bars per day and always check the packet for intake limitations.
Choose Bars with Minimal Added Sugars: High amounts of added sugars can lead to various health issues, including obesity and type 2 diabetes. Opt for bars with natural sweeteners like stevia or monk fruit, and check the label for added sugars. Keeping your added sugar intake in check is harder than you think when eating convenience foods.
Be Mindful of Allergens: If you have food allergies or sensitivities, always read the label carefully to ensure the bar is safe for consumption. Many protein bars contain common allergens like nuts, dairy, or gluten.
Hiking bars should supplement your overall food strategy, not be all the food you take
Why are protein bars suitable for hiking?
Protein bars are a hugely convenient snack to take on outdoor adventures. From shorter hikes like day hikes to longer, tougher overnight or multi-day hikes – bars provide you with the fuel you need to power your performance. Good ones provide you with a balance of macronutrients, or a high-quality and bioavailable amount of the nutrient you're chasing.
While there are heaps of snacks available that are a good option for hiking trips, bars are a lightweight solution preferable to taking lots of heavier food items to secure the same amount of nutrients.
Dried fruit, trail mix, or even bananas (for short hikes that finish on the same day they start), are more natural choices but they often don't have the same nutrient density per gram that a processed bar does.
Bars shouldn't replace meals, (don't eat them for lunch or dinner!) and you need to watch out for the overly processed ones and negative side effects of certain ingredients, but gems are out there if you know what you're looking for.
What do the marketing claims on product packaging mean?
The most common claims you'll see on a protein bar packet are the inconsistent health star rating, and whether a bar is high in protein or simply the grams or percentage of protein that it contains. But what do these mean? Should you pay attention to them?
In short - yes. If a rating or ranking is available, it's worth taking into account. The manufacturer has gone to effort to have their food product assessed to make it easier for you to compare.
Health Star Rating (HSR)
The Health Star Rating is an Australian government-endorsed system that rates the overall nutritional profile of packaged food, including protein bars.
The rating ranges from 0.5 to 5 stars, with more stars indicating a healthier product. It’s based on factors like energy, saturated fat, sugars, sodium, and the presence of beneficial nutrients like protein and fibre.
Protein Content Claims
Common phrases like 'High in Protein' or '20g of Protein per Bar' highlight the protein amount, typically to promote muscle support, a lack of carbs for weight loss, or why the bar should be in your gym bag or hiking pack.
In Australia, a food must contain at least 10g of protein per serving to be labeled as a 'Good Source' of protein, and 20g for a 'High Source'.
Sugar Content Claims
Claims such as 'Low in Carbs' or 'No Added Sugar' are there to appeal to consumers following low-carb or weight loss diets. They highlight a reduced or minimal carbohydrate/sugar content compared to standard food products and snacks. Generally less than 5g sugar/100g indicates a good choice.
Low-sugar food products are also useful products to avoid an energy crash and can make a good option if you're chasing a bar for recovery at the end of the day and don't necessarily need more carbs after dinner or a big lunch. Be wary of artificial ingredients to replace sugars which may cause an upset tummy.
Why are long ingredient lists a red flag?
When I explain the problems associated with ingredient lists, hot chocolate is a good example. When you make this drink at home it has milk, sugar, and cocoa, maybe melted milk chocolate if you're being fancy. On the trail, you can make it yourself with powdered milk, sugar, and cocoa powder.
Next time you buy a sachet of hot chocolate mix - take a peep at the ingredients. Sugar is almost always listed first, along with a bunch of preservatives, sweeteners, and E-numbers. Do you really need all the extras?
The answer is no. Real food is always best. When we look at protein bars we want to consider flavour, obviously, but we also need to ask ourselves if it's better than a real food option. Processed food is here for convenience but it's a sometimes food.
Aim to recognise the ingredients in your meals and you'll feel better for it. Hopefully this series will help you to do just that!
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