How many calories are in a protein bar?

A 53g bar is 218 calories and a chunkier 60g bar is 247. Per 100g the figures here are 412 calories. Brands scatter widely, from about 180 for a small whey bar to over 400 for a mass-gainer, so the wrapper beats any average.

How much protein is actually in a protein bar?

16g in this 53g bar, from 30.3g per 100g. Most retail bars land between 10 and 21g. Anything under 10g is a candy bar with a health-sounding name, and 20g of protein is what you would get from three eggs or a cup of Greek yogurt.

Are protein bars good for weight loss?

As a swap for a worse snack, yes. A bar is 218 calories with 16g protein and 3.9g fiber, which holds hunger better than the granola bar it usually replaces at 118 calories and 2.5g protein. As an addition on top of normal meals it is just 218 more calories.

How much sugar is in a protein bar?

8g in a 53g bar, from 15.2g per 100g. That is modest, but the range is enormous: some bars carry 25g and others use sugar alcohols like erythritol and maltitol to report near zero. Maltitol in particular causes digestive trouble in larger amounts.

Are protein bars keto-friendly?

This one is not. A bar carries 16.5g net carbs, from 38.4g carbs minus 7.3g fiber per 100g, which is most of a strict keto day. Bars marketed as keto exist and typically land at 2 to 5g net carbs, mostly by leaning on fiber and sugar alcohols.

Is a protein bar better than a protein shake?

The shake is cleaner and the bar is more convenient. A scoop-based shake runs roughly 120 to 150 calories for 25g protein; this bar spends 218 for 16g because it also contains the binder, sweetener and fat that make it hold together and taste like food.

Can you eat a protein bar before a workout?

It works about an hour out. 16.5g of net carbs gives you something to run on and the 16g of protein carries over into recovery. Right before you start, the 15.2g fat per 100g and 7.3g fiber slow digestion enough to sit heavy.

Are protein bars vegan or dairy-free?

Usually neither. Most are built on whey or milk protein isolate, which is why this one carries 322mg of calcium per 100g. Vegan bars using pea, rice or soy protein are common now, but they are a specific product you have to choose rather than the default.

Do protein bars need to be fortified?

Many are, and it is worth noticing. This bar reports 5.4mg iron, 391mcg vitamin A and 27.9mg vitamin C per 100g, none of which comes from the ingredients naturally. That makes some bars closer to a meal replacement than a snack, which matters if you eat two a day.

All Foods

Calories in Protein Bar

USDA Verified · FDC 173158 · Aug 2026

218 calories

per 1 bar (53g)

30.3g

Protein

38.4g

Carbs

15.2g

Fat

7.3g

Fiber

Per 100g as prepared

Serving Sizes & Calories

Serving Size	Weight	Calories
1 barStandard	53g	218 cal
1 large bar	60g	247 cal
100g	100g	412 cal

412 calories per 100g as prepared

Complete Nutrition Facts

Per 100g as prepared

412 calories

Protein30.3g

Carbohydrates38.4g

Sugar15.2g

Fat15.2g

Saturated Fat3.4g

Monounsaturated Fat4.3g

Polyunsaturated Fat5.3g

Trans Fat0.1g

Fiber7.3g

Sodium436mg

Potassium793mg

Cholesterol3mg

Calcium322mg

Iron5.4mg

Vitamin A391mcg

Vitamin C27.9mg

How Protein Bar Compares

Protein Bar next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Protein Bar	412	30.3g	38.4g	15.2g	7.3g
Granola Bar	471	10.1g	64.4g	19.8g	5.3g
Trail Mix	462	13.8g	44.9g	29.4g	4g
Rice Cakes	392	7.1g	81.1g	4.3g	4.2g
Protein Shake	61	6.6g	0.8g	3.4g	0.4g