{"id":569185,"date":"2025-11-14T05:43:25","date_gmt":"2025-11-14T05:43:25","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/569185\/"},"modified":"2025-11-14T05:43:25","modified_gmt":"2025-11-14T05:43:25","slug":"the-dark-truth-about-protein-top-dietitian-nichola-ludlam-raine-looks-at-some-of-the-most-popular-nutritious-snacks-and-reveals-what-they-actually-do-to-you","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/569185\/","title":{"rendered":"The dark truth about protein: Top dietitian NICHOLA LUDLAM-RAINE looks at some of the most popular ‘nutritious’ snacks… and reveals what they actually do to you"},"content":{"rendered":"

Marketed as filling and healthy snacks, protein bars are popular with everyone from busy parents to gym-goers and those who like to eat on the go. In fact sales of high-protein snacks surged by 24.4 per cent last year to \u00a3225.6 million \u2013 and another substantial increase is predicted for 2025, according to The Grocer.<\/p>\n

Our bodies need protein to maintain muscle strength, for wound healing and making new cells. It also plays a vital role in manufacturing hormones and enzymes which carry out key functions, including blood clotting and energy production.<\/p>\n

But while a convenient source of protein, \u2018the nutrient composition of these snack bars can differ significantly\u2019, says Nichola Ludlam-Raine, a dietitian and author of How Not To Eat Ultra-Processed.<\/p>\n

\"Dietitian <\/p>\n

Dietitian and author of How Not To Eat Ultra-Processed, Nichola Ludlam-Raine, has given her verdict on a selection of protein bars<\/p>\n

\u2018Many are packed with sugar and ultra-processed ingredients \u2013 so always compare labels before you buy. The shorter and more recognisable the ingredients list, the better.\u2019<\/p>\n

They should also be kept as an \u2018occasional addition\u2019 to your diet and not a substitute for eggs, dairy, beans, lentils, fish, poultry, nuts and other whole-food sources of protein, she says.<\/p>\n

Look for a bar with 15-20g protein if you\u2019re very active and need a post-exercise snack; otherwise, one with 8-10g will suffice.<\/p>\n

So which bars are best? We asked Nichola Ludlam-Raine to assess a selection of the latest offerings.<\/p>\n

Huel peanut caramel complete nutrition bar<\/p>\n

55g bar, \u00a32.48, asda.com<\/a><\/p>\n

Per 100g: calories, 372; saturated fat, 5.9g; protein, 26g; fibre, 12g; sugar, 3.1g; salt, 0.14g<\/p>\n

Expert verdict: As well as 15g of protein per 55g bar (about the same as you\u2019d get from a small can of tuna) coming from the 9 per cent peanut content \u2013 plus some rice and pea protein \u2013 this has more than 20 added vitamins and minerals (including 39 per cent of your daily requirement of protective antioxidant vitamin C and 42 per cent of your vitamin D, needed for immunity and strong bones).<\/p>\n

\"\" <\/p>\n

On the face of it, this bar seems to contain many of the nutrients you need in a healthy daily diet. However, this has a long ingredients list and contains highly processed ingredients including emulsifiers and the sweetener maltitol (which can cause digestive upsets if consumed in large amounts) \u2013 so you\u2019d be better off nutritionally and will likely feel fuller for longer with a simple wholegrain sandwich filled with a lean protein such as chicken or hummus.<\/p>\n

While this bar is fine as an occasional snack or meal replacement, a diet rich in minimally processed whole foods is the goal as they provide so much more than the nutrients you see on a label \u2013 from fibre variety needed for gut, heart, mental health and immunity; to protective plant compounds (phytonutrients) that support gut health.<\/p>\n

2\/10<\/p>\n

Grenade Jaffa Quake<\/p>\n

60g bar, \u00a32.90, sainsburys.co.uk<\/a><\/p>\n

Per 100g: calories, 340; saturated fat, 5.5g; protein, 35g; fibre, 4.2g; sugar, 2.4g; salt, 0.37g<\/p>\n

Expert verdict: This large, 60g bar contains concentrated milk and whey proteins which provide an impressive 21g protein \u2013 equivalent to a small chicken breast and twice the protein you\u2019ll find in many other bars.<\/p>\n

\"\" <\/p>\n

A snack or meal that supplies 20-30g of protein is considered optimal for muscle repair after resistance training, so this would be useful for that \u2013 or for anyone recovering from illness.<\/p>\n

But there are a lot of additives here, too, which makes this an ultra-processed food (UPF) \u2013 diets high in UPFs are linked with higher risk of obesity, heart disease and type 2 diabetes, so products such as this should be eaten only occasionally rather than as a mainstay of your diet.<\/p>\n

2\/10<\/p>\n

NAKD Protein Bar Cocoa Hazelnut<\/p>\n

Three 45g bars, \u00a32.35, tesco.com<\/a><\/p>\n

Per 100g: calories, 424; saturated fat, 3.5g; protein, 16.1g; fibre, 15.4g; sugar, 25.2g; salt, 0.01g<\/p>\n

Expert verdict: Each small 45g bar is made with just seven simple ingredients: dates, peanuts, chicory fibre, peanut flour, hazelnuts, cocoa powder and natural flavourings \u2013 so this is a far less processed option than many of the bars here.<\/p>\n

\"\" <\/p>\n

Dates, which make up a third of the ingredients, are a useful source of nutrients including copper, needed for immunity and energy. They also account for the almost 3tsp of sugar in this \u2013 but this is not something you should be too concerned about, as natural sugar from dried fruit comes with an abundance of healthy plant compounds and gut-friendly fibre.<\/p>\n

You\u2019ll only get 7.2g protein \u2013 mainly from peanuts and hazelnuts \u2013 which is the lowest of all the bars here. But combined with its 6.9g of fibre (around a quarter of your daily needs), this will be more filling and nutritious than a chocolate bar or packet of crisps.<\/p>\n

7\/10<\/p>\n

Tribe Protein + Focus Choc Brownie<\/p>\n

60g bar, \u00a31.50, hollandandbarrett.com<\/a><\/p>\n

Per 100g: calories, 388; saturated fat, 2.8g; protein, 17g; fibre, 11.7g; sugar, 16.1g; salt, 0.41g<\/p>\n

Expert verdict: The high proportion of oats here provide around a quarter of your daily fibre per bar \u2013 but aside from oats and peanuts, there are a lot of highly processed ingredients such as syrups and emulsifiers that you wouldn\u2019t find in your kitchen cupboard.<\/p>\n

\"\" <\/p>\n

Some of the 10.2g protein in this bar \u2013 the equivalent of a large egg\u2019s worth \u2013 comes from soya crispies (processed \u2018puffs\u2019 made from soya protein and tapioca starch).<\/p>\n

There\u2019s also 2tsp of sugar too \u2013 much of it coming from date and rice syrups and coconut sugar \u2013 which count as unhealthy \u2018added\u2019 sugars, linked to an increased risk of type 2 diabetes, obesity and tooth decay.<\/p>\n

Most people with a balanced diet won\u2019t need the additional B vitamins or magnesium you\u2019d get in this bar. It also contains lion\u2019s mane mushrooms, which are being researched for their potentially beneficial effects on brain health and focus \u2013 but this effect is noted in much higher doses than found here.<\/p>\n

The added ginseng is thought to reduce fatigue and boost cognitive performance \u2013 but the evidence is mixed and the effects modest.<\/p>\n

A cup of caffeinated coffee with wholemeal toast and nut butter is a better bet to boost alertness and refuel.<\/p>\n

4\/10<\/p>\n

Pulsin Keto Bar Raspberry & Choc Chip<\/p>\n

50g bar, \u00a32, ocado.com<\/a><\/p>\n

Per 100g: calories, 496; saturated fat, 12.2g; protein, 24.9g; fibre, 18.2g; sugar, 3.8g; salt, 0.57g<\/p>\n

Expert verdict: Designed for people following a ketogenic \u2013 or very low carbohydrate diet \u2013 each 50g bar provides 12.4g protein and 9.1g fibre (almost a third of your daily needs), which should make it pretty filling.<\/p>\n

\"\" <\/p>\n

However, the fibre comes mostly from peanuts and processed ingredients, including soluble tapioca and chicory fibres. Processed fibre sources won\u2019t give you the variety of nutrients and plant compounds that you\u2019d get from whole foods.<\/p>\n

This is low in sugar \u2013 but it\u2019s sweetened instead with xylitol, a sugar alcohol that can cause bloating and diarrhoea if eaten in significant amounts.<\/p>\n

It is also high in saturated fat \u2013 6.1g, around a third of your daily limit \u2013 coming from cocoa butter and MCT oil, a concentrated form of fatty acids extracted from foods such as coconut oil. This is said to have the potential to help people on a ketogenic diet burn fat more efficiently.<\/p>\n

But added saturated fats (including MCT oil) are unnecessary for the average person and may raise \u2018bad\u2019 cholesterol if consumed in excess.<\/p>\n

3\/10<\/p>\n

H&B Triactive Super Good Bar Almond & Acai Berry<\/p>\n

50g bar, \u00a31.90, hollandandbarrett.com<\/a><\/p>\n

Per 100g: calories, 521; saturated fat, 3.3g; protein, 18g; fibre, 14g; sugar, 22g; salt, 0.17g<\/p>\n

Expert verdict: This has a simple ingredients list: the 57 per cent almond and peanut content here provides the bulk of the 8.8g protein (a large egg\u2019s worth), as well as contributing to the filling 6.9g fibre in one bar (23 per cent of your recommended daily intake).<\/p>\n

\"\" <\/p>\n

There are also dried cranberries, chicory root fibre, honey, puffed rice, and a tiny amount of vitamin C-rich acai powder in this \u2013 which makes me think it is there for marketing purposes rather than any nutritional benefit.<\/p>\n

The added B vitamins and magnesium could be helpful if you are deficient but won\u2019t give the immediate mood or energy boost as suggested by the marketing. The biggest factor for steady energy is having regular balanced meals throughout the day.<\/p>\n

Much of the 11g sugar \u2013 almost 3tsps \u2013 will come from the fruit juice concentrate and honey, which both count as added sugar.<\/p>\n

7\/10<\/p>\n

Kellogg’s High Protein Almond & Salted Caramel<\/p>\n

Four 35g bars, \u00a32.50, morrisons.com<\/a><\/p>\n

Per 100g: calories, 494; saturated fat, 7g; protein, 26g; fibre, 3.4g; sugar, 24g; salt, 1.1g<\/p>\n

\"\" <\/p>\n

Expert verdict: This offers a reasonable amount of protein (9g) coming from roasted peanuts, soy protein pieces, skimmed milk powder, pea protein isolate (a concentrated plant protein), almonds, cashews and hazelnuts. Eating a variety of nuts is linked with better heart health and longevity.<\/p>\n

But there\u2019s just 1.2g fibre, or 4 per cent of your daily needs, in a bar so this is unlikely to keep you full for long.<\/p>\n

The two teaspoons of sugar, which come from powdered milk but also a variety of processed, added sugar, alongside the emulsifiers and humectants here put the bar firmly in the ultra-processed category.<\/p>\n

1\/10<\/p>\n","protected":false},"excerpt":{"rendered":"Marketed as filling and healthy snacks, protein bars are popular with everyone from busy parents to gym-goers and…\n","protected":false},"author":2,"featured_media":569186,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[92,105,388,180740,16,15],"class_list":{"0":"post-569185","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-dailymail","9":"tag-health","10":"tag-lifestyle","11":"tag-lifestylefooddrink","12":"tag-uk","13":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115546465003140580","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/569185","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=569185"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/569185\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/569186"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=569185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=569185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=569185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}