1 piece (medium) of Protein Bar (20g protein) (60 g) has 210 calories. That works out to 350 calories per 100 g. It contains 21 g of carbs, 19.8 g of protein, 4.8 g of fat and 4.8 g of fiber. Its 108 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Protein Bar (20g protein)?

A protein bar is a compact, ready-to-eat snack formulated to provide more protein than a typical cereal or chocolate bar. Recipes vary, but they often combine a protein source with grains, nuts or other ingredients; some have a chocolate coating. The centre is usually dense and chewy, with a little crunch in varieties containing grain or nut pieces.

It is commonly eaten after a workout, carried for a snack between meals, or kept on hand while travelling. Its protein and fibre make it more filling than many sweet snacks, though the chocolate coating can give it a dessert-like feel. For a lighter pairing, have one with water, coffee or unsweetened tea rather than another sweet drink.

Protein Bar (20g protein) Nutrition Facts

Selected: 100 g

350

KCAL / 100G

Carbs

35g

· 13% DV

Protein

33g

· 66% DV

Fat

· 10% DV

Fiber

· 29% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 41% · Protein 38% · Fat 21%

Protein Bar (20g protein) Vitamins & Minerals

Vitamins

B12

0.5µg · 21% DV

0.18mg · 14% DV

0.15mg · 13% DV

0.6mg · 12% DV

Minerals

Phosphorus

180mg · 26% DV

Iron

3mg · 17% DV

Calcium

120mg · 12% DV

Magnesium

45mg · 11% DV

How Nutritious Is Protein Bar (20g protein)?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

65/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Protein Bar (20g protein) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Protein Bar (20g protein)

To burn the 350 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Protein Bar (20g protein) Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Protein Bar (20g protein) Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy yes

Sesame free

Which Diets Is Protein Bar (20g protein) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Protein Bar (20g protein) Fat Profile

SATURATED

3.2g

MONOUNSATURATED

2.5g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Protein Bar (20g protein)

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Protein Bar (20g protein) vs Hawthorn Vinegar332 kcal more per 100 g

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Protein Bar (20g protein) vs Chicken Wrap155 kcal more per 100 g

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Protein Bar (20g protein) vs Protein BarSame calories per 100 g

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Foods Similar to Protein Bar (20g protein)

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

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290 kcal

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Frequently Asked Questions About Protein Bar (20g protein)

Are protein bars good after a workout?

Yes, a protein bar can be a convenient post-workout snack when a meal is not readily available. This bar provides about 20 g of protein per serving; it is not necessary to eat it immediately if you are having a regular meal soon.

When should you eat a protein bar?

Eat a protein bar when you need a portable snack, such as between meals or after training. It can also work before exercise if you tolerate it comfortably, but a dense bar may feel heavy right before a workout.

Can a protein bar replace a meal?

Usually, no. A protein bar is a convenient snack, but it does not provide the variety of foods found in a balanced meal. If you rely on one while travelling, pair it with fruit or another substantial food when possible.

Do protein bars help with weight loss?

Not by themselves. A protein bar may make a useful, filling snack instead of a less satisfying option, but adding it on top of your usual meals can increase what you eat overall rather than support weight loss.

What is a protein bar made of?

Protein bars commonly combine a protein source such as milk, soy, or pea protein with binders, flavourings, and sweeteners. A chocolate-coated bar with grain or nut pieces may also include a coating and crunchy inclusions; ingredients vary between products.

Can you eat a protein bar every day?

Yes, you can eat a protein bar daily if it fits your routine, but it need not be your main protein source. Rotate it with foods such as eggs, yogurt, beans, or nuts to get more variety in your diet.

Why do protein bars cause bloating?

Some protein bars cause bloating because ingredients such as sugar alcohols or added fibres can produce gas in sensitive people. Dairy-based protein may also bother people who have difficulty digesting lactose; symptoms depend on the bar's formula and the person.

Is a protein bar better than a protein shake?

Neither is automatically better: a protein bar is portable and chewable, while a shake is easier to drink and may be more convenient when you do not want solid food. Choose based on the situation and how well you tolerate each.

Can you eat a protein bar before a workout?

Yes, you can eat a protein bar before exercise if it sits comfortably in your stomach. Because this bar is dense and contains fibre and fat, eating it too close to intense training may feel uncomfortable for some people.

How do you make protein bars at home?

Mix oats with nut butter and a protein-rich ingredient such as protein powder or milk powder, then press the mixture into a lined pan and chill until firm. Add a chocolate coating if you like; homemade bars are often softer than packaged ones.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026