Which is the Best Keto Bar?
I was just looking on Amazon to see if there were any new keto bars on the market. I was surprised to see just how many new options are now available. With so many to choose from, I decided to do some research and find out if any of these meet the standards for an ideal keto bar.
A good keto bar can be used as a snack to help get you through that “3pm slump” between lunch and dinner, or those pesky “night-time cravings” that often lead to overeating. During these crucial times of the day you need a tasty snack that will not send your blood sugar through the roof or your ketone levels plummeting. Just as important, you want a snack that is satiating, low calorie and that will not leave you bloated or gassy.
I looked at the top fifteen bars that came up when I search for “keto bars” on Amazon an evaluated them based on: 1) macros, 2) ingredients and 3) taste.
1. The Ideal Keto Bar, has Keto Macros
The standard macros for nutritional ketosis call for 60% or more of the calories to come from fat, up to 30% of the calories to come from protein and 10% or less from carbs. Any bar calling itself “keto”, at the very least, should have most of its calories coming from healthy fats. However, that was not the case for all bars. For example, Keto Slim bars have 21g of protein, 4g net carbs and 7g fat. Only 28% of its calories come from fat...this is more of a “protein” bar than a “keto” bar.
Some bars have what appear to be low net carbs. However, in relationship to their size, their net carb count is surprisingly high. For example, FBomb snack bars have 8g net carbs per serving, yet the bars are only 40g. In comparison, Heka Good keto bars are 55g in size and have only 1g net carb in the entire bar. If an FBomb snack bar (40g) was the same size as a Heka Good Keto Bar (55g), it would have 11g net carbs vs. Heka Good with just 1g net carb. It’s important to note net carb count in relation to the size of the bar.
While calorie counting is not always a focus on a ketogenic diet, those trying to lose weight should be mindful of the calories in some of these keto bars, as many are small and very calorie dense. Their small size leaves you unsatisfied and wanting more, yet you’ve already consumed a significant number of calories. For example, at only 40g in size, Dang Bars have 210 calories. In comparison, a Heka Good keto bar is 55g in size and has just 190 calories. Heka Good Bars are 38% bigger and yet have 14% fewer calories, ideal for anyone fighting hunger or cravings while dieting. If a Dang bar was the same size as a Heka Good bar, it would have 288 calories...50% more...dang!
2. The Ideal Keto Bar, has Clean Ingredients
To achieve keto macros, companies making keto bars must find creative ways to replace the sugar, flour and grains that make junk food taste so good. There are a number of sweeteners used to replace sugar, as well as various fibers used to replace flour/grains. However, not all of these sweeteners and fibers have the same metabolic impact. Some of these ingredients are well known for their negative impact on blood sugar and their ability to wreck your stomach with unpleasant bloating/gas.
Let’s look at the main sweeteners and fibers to avoid:
Maltitol is a sugar alcohol commonly used in sugar-free candies and desserts. It is well known to cause blood sugar spikes as well as severe GI distress including diarrhea. The only bar brand containing maltitol, of the fifteen I evaluated, was Keto Slim.
Chicory Root Fiber, also known as Inulin, is a pre-biotic fiber that ferments quickly in the gut causing serious bloating and gas. Unfortunately, this is the most prevalent fiber being used in keto bars today. Seven of the fifteen bars I reviewed contain chicory root fiber: Slim Fast, Keto Krisp, :ratio, Love Good Fats, Dang, Kiss My Keto and Think Keto. KissMyKeto had it as their first ingredient! I’ve made the mistake of eating products with chicory root in them before. There’s nothing fun about enjoying a keto bar only to have a bloated belly later. I stay clear away from these.
IMO, which stands for iso-malto-oligosaccharides, was once believed to be a fiber and widely used in leading high-protein low-carb bars. However, once it was discovered that IMO is a digestible carbohydrate and not a fiber, many companies reformulated their products and replaced IMO with real fiber or updated nutrition labels to reflect the higher net carb count. Unfortunately, some companies are still using IMO, claiming it’s a fiber on their label and deducting it from total carbs in order to lower their net carb count. This makes it appear as though their products are lower in net carbs than they actually are. The only brand to include IMO in their ingredients was Slim Fast keto bars. They list 9g of fiber on their label. Some of that is Chicory Root, which causes bloating and some of it is IMO, which causes blood sugar spikes. Neither is a good option.
Fortunately, there are some fibers and sweeteners used to replace sugars & flours, which provide great flavor & texture without negatively affecting blood glucose or causing any sort of bloating.
Let’s look at sweeteners and fibers that are good:
Allulose is a rare and naturally occurring sugar found in foods like figs, maple and jack fruit. While it is technically a sugar, it behaves differently from regular sugar in two important ways. First, Allulose is 90% lower in calories than regular sugar (0.4 calories per gram). Second, Allulose does not cause a blood sugar spike. Allulose has all the sweetness of sugar without the negative metabolic impact. You’ll find Allulose listed as a carbohydrate on nutrition labels, but it is not broken out separately under the Total Carbs in the same way sugar alcohols and fibers are. For that reason, you have to rely on brands listing the amount of Allulose in their product, so that you can subtract it from the total carbs. Four of the brands I reviewed use Allulose as their primary sweetener including IQ Bars, Heka Good Bars, Perfect Keto and Munk Pack.
Erythritol is a sugar alcohol that provides sweetness without causing blood sugar spikes or bloating. This is the only sugar alcohol I would consider using. However, when too much is used, Erythritol causes a “cooling sensation” while chewing, that most people find unpleasant. For that reason, a well formulated product will limit the amount of Erythritol used by blending it with another sweeter like Allulose or Stevia. Heka Good uses an Allulose/Erythritol blend. :ratio, Keto Krisp, Keto Bars, Kiss My Keto and Think Keto all use an Erythritol/Stevia blend.
Stevia is a sweetener derived from the Stevia Rebaudiana plant. It is easily digested and causes no blood sugar spikes. While some enjoy the flavor of Stevia, others find its after-taste off putting. In an effort to minimize this, it is often blended with other sweeteners like Erythritol. Six of the brands I reviewed use an Erythritol/Stevia blend including :ratio, Keto Krisp, Keto Bars, Kiss My Keto and Think Keto.
Soluble Tapioca Fiber is a fiber that ferments evenly through the gastrointestinal track causing no bloating or GI distress. Further, it stimulates the growth of healthy bacteria in the large intestine, which convert soluble fiber to SCFAs (short chain fatty acids). SCFAs are signaling molecules that regulate satiety, inflammation and insulin sensitivity. This is the ideal fiber for anyone on a low carb or ketogenic diet. Of the top 15 bars reviewed, four are using this novel fiber including IQ Bars, Heka Good, Perfect Keto & Munk Pack.
Not All Proteins are Created Equal:
Because on a ketogenic diet, protein consumption is limited to 30% of calories, you have to make sure that the protein you’re consuming provides the necessary support for maintaining lean muscle tissue. This is particularly important for those doing keto for weight loss, as you want the weight coming off to be fat and not muscle. Some protein sources provide all of the amino acids essential for protein synthesis, many do not.
Below are the protein sources most commonly used by the top 15 keto bars I reviewed and what to look for:
Whey Protein Isolate (WPI) is the highest quality protein available as it contains all essential amino acids, it has a high concentration of branch chain amino acids and it contains NO LACTOSE. This makes it ideal for anyone trying to lose fat while holding on to muscle. WPI is expensive, which is why most brands don’t use it, or if they do, it is typically blended with a cheaper protein. Some brands use a cheaper version of Whey Protein called Whey Protein Concentrate (WPC). WPC is a complete protein; however, it contains lactose and some carbs. For that reason, I prefer Whey Protein Isolate over the Concentrate. Only three of the brands I reviewed used Whey Protein Isolate as their sole protein source including Think Keto, Heka Good & Keto Krisp.
Egg Protein contains all essential amino acids and since it’s not dairy, contains no lactose. Like WPI, it’s ideal for anyone trying to lose fat while holding on to muscle. It’s also cheaper than WPI, so it is often used by companies to keep prices low and margins high. However, Egg Protein has an unmistakable taste that is difficult to hide. And, when combined with fibers/sweeteners that cause bloating, Egg Protein can create a combustible situation in your gut, causing flatulence with a sulfur like odor sure to send anyone around you running. No Thank you!!! The Kiss My Keto bars list Chicory Root as their first ingredient, followed by Egg Protein as their second ingredient. That’s what I call a “stink bomb”!
Collagen Protein is important in that it provides structure for many parts of the body including the skin. However, it is an incomplete protein lacking essential amino acids needed to support and maintain lean muscle mass. Someone attempting to lose body fat while maintaining muscle, would see better results using a complete protein like Whey Protein Isolate. Also, Collagen has a distinctive flavor that does not go well with indulgent flavors like chocolate and peanut butter. For that reason, I prefer to get my collagen from whole food sources instead of keto snacks. Of the fifteen bars reviewed, only Perfect Keto is using Collagen as their protein source.
Pea Protein has all essential amino acids, which makes it a viable alternative to WPI for those following a plant-based diet. However, it has a gritty texture and hard to mask flavor profile, which makes it difficult to incorporate into keto bars. IQ Bars and Dang Bars both use Pea as their protein source.
Soy Protein is also plant based and has all essential amino acids. However, it has been linked to higher estrogen levels and is often a GMO. I avoid anything with Soy in it. Only one brand uses Soy as their protein source, :raio.
Rice Protein is incomplete and needs to be blended with another protein in order to provide all essential amino acids. If used as the sole/primary protein source, Rice Protein will not provide the support needed to maintain lean muscle mass.
Top 15 Keto Bar Ingredients Summary:
Unfortunately, ten of the fifteen bars reviewed included ingredients like Maltitol, IMO and Chicory Root all shown in red font as these ingredients should be avoided at all costs. A few of the brands used ingredients that will not spike blood sugar or cause bloating. However, they are less than ideal and are shown in yellow font. The ingredients shown in green font include novel fibers & sweeteners that add great texture/flavor without spiking blood sugar or causing bloating.
3. The Ideal Keto Bar, has Amazing Taste
Not only should the ideal keto bar have keto macros and clean ingredients, it should also taste amazing. Afterall, it’s competing against real junk food! If the keto bar tastes even mediocre, chances are you’ll reach for the better tasting brownie, cookie, muffin or whatever sugary carby treat is trying to break your will.
Of the fifteen bars I researched, only five had keto macros and clean ingredients. I decided to try the chocolate peanut butter version for all five of these brands to see how they compare. I rated each of them on a scale from 1-5 on visual, aroma, flavor, texture and overall eating experience. Here’s the results:
Of the top 15 keto bars I reviewed on Amazon, only 5 have actual keto macros & clean ingredients: IQ Bar, Perfect Keto, Munk Pack, Keto Bars & Heka Good.
Here’s how each of these stacks up overall.
(green stars refer to the Taste Score):
Small nugget shaped bar with visible bits of chocolate chips and what appear to be bits of nuts. Faint nutty aroma. Very bland with an off-putting after taste. No Peanut butter or chocolate flavor whatsoever. Soft but dry texture with hard to chew protein bits. Although this bar has keto macros, clean ingredients and offers a vegan option, it tastes like cardboard. I could only eat half while taste testing and would not buy again.
Medium sized bar with visible bits of chocolate and what appear to be nuts throughout. It was oily and melty when I opened it, so I put them in the fridge for a bit and tried again. Much better after just an hour in the fridge. Great peanut butter and chocolate aroma. A chocolate and peanut butter flavor come through but are overpowered by the aftertaste of the collagen protein. The texture is oddly both dry and oily at once, and it disintegrates quickly in your mouth. Overall clean ingredients & solid macros. However, at 240 calories and only 45g, it’s calorie dense and it falls short on taste.
Looks like a granola bar with lots of visible nuts and seeds. No aroma to the bar whatsoever. No peanut butter flavor at all. Strong sunflower seed flavor comes through. The texture is soft/chewy and granola bar like. It’s a tiny bar, which leaves you unsatisfied. I could easily eat 2-3, but with the calories being so dense, it would not be a good idea if you’re trying to lose body fat. Would be great on a hike and seems like it would hold up well in the heat.
Visible bits of nuts all throughout this dark chocolate bar. Strong aroma of chocolate and coconut as soon as you open it. Soft and creamy texture with lots of coconut bits, which remain in your mouth after the chocolate dissipates. If you like coconut, that’s a plus. Feint peanut butter taste but it’s there. While its macros are definitely keto and the ingredients are very clean, it’s pretty high in calories, especially for the size. It took me only four bites to finish 250 calories. These would be ideal during a keto bulk because they are not very filling and are calorie dense.
Good size bar with chocolate chunks and peanuts visible throughout. Strong aroma of peanut butter as soon as you open it. Chocolate chunks and whole peanuts work well in the soft and chewy texture. With only 190 calories in a full sized 55g bar, it allowed me to indulge while leaving me satisfied. It’s a bit sticky/buttery, likely from the coco butter in the ingredients. Putting them in the fridge helps.
**Worth noting, this is the only bar to have gone through the formal Keto Certification Process made available through the team at Ketogenic.com. The certification process includes controlled blood sugar/ketone tests on subjects who consume the products. In order to earn the “Ketogenic Certified” seal of approval, products tested must pass all metabolic response tests.
Additional Insights:
The average bar size is 44g. The smallest is Genius Gourmet at 31g; The largest is Keto Slim at 60g... twice the size!
When all bars are equivalized to 50g in size, the highest in calories are FBomb Bars with 300 calories. The lowest in calories is Heka Good Bars with 173 calories.
When equivalized in size to 50g, the bar with the highest net carb count is FBomb with 10g net carbs. The bar with the lowest net carb count is Heka Good with 1g net carb.
When looking at price per gram, the least expensive bar is :ratio at only $0.04 per gram. The most expensive bar is Genius Gourmet at $0.09/gram...more than double!
Summary Review:
Only Bars with Keto Macros and Clean Ingredients were taste tested and received a Taste Score.
Keto Macros – to receive a ✅, bars should have a minimum 50% calories from fat and under 5g net carbs, when equivalized to 50g in size.
Low Calorie - to receive a ✅, bars should have under 250 calories, when equivalized to 50g in size.
Clean Ingredients – bars need to be grain & gluten free and avoid maltitol, chicory root fiber (inulin) and IMO, in order to receive a ✅.
Taste Score – Only bars with keto macros and clean ingredients were put through a taste test. Of the fifteen bars researched, only five bars met this standard. Their Taste Score is reflected in the number of stars.