The best energy bars have:

1) An average of 200 calories unless it’s for meal replacement and then expect a range of 200-400 calories per bar.

2) Varying amounts of protein depending on the purpose of the bar. You’ll find less protein in a bar that focuses on whole grains (probably five grams of protein or less), around 10-15 grams of protein in the average nutrition bar, a little more protein (around 15-20 grams) if you use it to replace a meal and the most protein (up to 35 grams) in a high protein nutrition bar.

3) At least three grams of fiber, preferably five or more. Remember most bars only talk about total carbs which usually average about 20 grams or so but you want to know that your carbs are made from whole grain and contain fiber.

4) 5 grams of total fat or less

5) Low saturated fat grams

6) No trans fat indicated by the words “partially hydrogenated or fractionated fat” nor fats that are naturally saturated such as coconut oil, palm oil and palm kernel oil. Some bars have a coating that contains trans or partially hydrogenated fat so pay close attention to the ingredients list as well as to the Nutrition Facts label.

7) Various vitamins and minerals that naturally occur such as iron from dried fruit or that are added (fortified) such as calcium, vitamins D and B12. Look at the Nutrition Facts label and the ingredient list on the bar to see what makes up the ingredients and what vitamins and minerals have been added. Remember that fortified means that something was added that did not occur originally. In this case, the ingredient list will show the added vitamins and minerals. Think about these in relation to supplements you may already be taking.