Are protein bars and shakes considered processed food?

October 12, 2025 •

4 min read

Studies show that a diet high in ultra-processed foods (UPFs) is linked to an increased risk of chronic health issues, including type 2 diabetes and heart disease. This raises a critical question for many health-conscious consumers: Are protein bars and shakes considered processed food?

Quick Summary

Most protein bars and shakes are classified as ultra-processed due to industrial techniques and numerous additives. Their health impact depends on ingredients and frequency of consumption, rather than their convenience.

Key Points

Ultra-processed Classification: Most commercial protein bars and shakes are classified as ultra-processed foods (UPFs) according to the NOVA system due to industrial production and additives.
Ingredient Scrutiny: Look beyond marketing claims by checking the ingredient list for hidden sugars, unhealthy fats, and a long list of unrecognizable additives.
Whole Foods are Superior: Whole food protein sources, such as eggs, nuts, and legumes, offer a more diverse array of nutrients, fiber, and antioxidants compared to processed options.
Convenience vs. Nutrition: While convenient for on-the-go needs, these processed products should complement, not replace, a balanced diet rich in minimally processed foods.
Moderate Consumption: Using protein bars and shakes in moderation, as a supplement for workouts or occasional convenience, is key to preventing a decline in overall diet quality.

What is a processed food?

To understand where protein bars and shakes fit, we must first define what constitutes a processed food. The NOVA food classification system, widely used by nutrition researchers, divides all foods into four distinct categories based on the extent and purpose of their processing:

Group 1: Unprocessed or minimally processed foods. These are natural foods, like fresh fruits, vegetables, nuts, and eggs, that have been only slightly altered by methods such as washing, freezing, or pasteurization to make them safer or easier to store.
Group 2: Processed culinary ingredients. These are substances like sugar, oils, and flour that are derived from Group 1 foods by grinding, pressing, or milling and are used to prepare and season meals.
Group 3: Processed foods. This category includes foods that combine ingredients from the first two groups. They are recognizable as modified versions of Group 1 foods, such as canned fruits and vegetables or salted nuts.
Group 4: Ultra-processed foods (UPFs). This is the category where most commercial protein bars and shakes fall. UPFs are industrial formulations made with ingredients not typically used in home cooking, such as protein isolates, hydrogenated fats, flavorings, emulsifiers, and artificial sweeteners. They are designed for convenience, a long shelf life, and hyper-palatability.

The truth about protein bars

While protein bars are marketed as a healthy and convenient source of protein, the reality is that the vast majority are ultra-processed foods. The manufacturing process involves significant industrial intervention.

Common ingredients in protein bars Most commercial protein bars are far from a simple mix of whole food ingredients. Manufacturers use a complex process to achieve the desired texture, flavor, and shelf life. Common ingredients include:

Protein Isolates: Highly refined forms of protein, like whey or soy protein isolate, which have been stripped of many original nutrients.
Binders and Fillers: Ingredients like brown rice syrup or tapioca fiber are used to hold the bar together and add texture, but can add significant sugar.
Sweeteners: Both natural and artificial sweeteners are used to improve flavor. This can include anything from high-fructose corn syrup to sugar alcohols or non-caloric options like sucralose.
Fats: Unhealthy fats, such as palm kernel oil or refined seed oils, are often added as binders and texture enhancers.
Additives: Emulsifiers, stabilizers, flavorings, and preservatives are included to create a consistent and appealing product that resists spoilage.

The complexity of protein shakes

Protein shakes also range in their level of processing, but pre-mixed, bottled varieties are typically ultra-processed. Powdered protein supplements are also heavily processed to isolate the protein from its source, whether it's milk (whey and casein) or plants (soy, pea).

Processing of protein powders To create a pure protein powder, manufacturers use industrial techniques to filter and extract protein from a raw food source. For example, whey protein is a byproduct of cheesemaking that undergoes extensive processing to create a powder. The resulting isolate is a highly refined protein source, and the powder may contain additional sweeteners, flavorings, and thickeners.

Health implications of ultra-processed protein products

While protein bars and shakes can be a convenient source of protein, especially post-workout, their ultra-processed nature comes with potential drawbacks.

Potential downsides

High Added Sugar: Many bars contain as much added sugar as a candy bar, contributing to health issues like obesity and type 2 diabetes.
Artificial Ingredients: The use of artificial sweeteners and flavorings may negatively affect gut bacteria and metabolic health.
Nutrient Deficiencies: Because protein isolates lack the fiber, vitamins, and minerals found in whole foods, relying on them too heavily can lead to a less nutritionally dense diet.
Caloric Density: Many products are calorie-dense, and overconsumption can lead to unintended weight gain.


Comparison table: Protein bar vs. whole food protein	Feature	Ultra-Processed Protein Bar	Whole Food Protein (e.g., Greek Yogurt, Nuts)
Processing Level	Ultra-processed; many industrial steps	Minimally processed or unprocessed
Ingredient List	Long list of isolates, fats, sweeteners, additives	Short, recognizable list of natural ingredients
Nutrient Density	Often lacks micronutrients and fiber	Rich in vitamins, minerals, fiber, and healthy fats
Cost	Typically expensive per gram of protein	Cost-effective and versatile for home cooking
Satiety	Can be less filling due to low fiber and hyper-palatability	More satiating due to fiber and food matrix effect
Convenience	Excellent for on-the-go situations	Requires some preparation but can be prepped in advance

Making healthier choices

For most people, relying on whole food sources is the best way to meet protein needs. However, protein bars and shakes can serve a purpose as an occasional, convenient supplement, particularly after an intense workout.

How to choose a healthier processed option

Read the ingredient list carefully and look for familiar ingredients.
Opt for products with shorter ingredient lists that are based on whole foods like nuts, seeds, and dried fruit.
Pay attention to added sugars and artificial sweeteners, aiming for minimal amounts.
Choose bars with at least 3 grams of fiber and 10 grams of protein.

Examples of whole food protein sources

Lean meats, poultry, and fish
Eggs and dairy products, like Greek yogurt and cottage cheese
Legumes, such as beans, lentils, and chickpeas
Nuts and seeds
Whole grains like quinoa

Conclusion

So, are protein bars and shakes considered processed food? Yes, they are. Most commercially available products are classified as ultra-processed due to the industrial techniques and added ingredients used in their production. While they offer convenience, they are not a nutritionally equal substitute for whole food protein sources. A balanced diet should prioritize whole and minimally processed foods, using ultra-processed supplements sparingly and judiciously. By reading labels and understanding the level of processing, consumers can make more informed choices that align with their overall health goals. For further information on how to build a diet rich in whole food proteins, visit the Harvard T.H. Chan School of Public Health's nutrition source.

Frequently Asked Questions

No, not all protein bars are unhealthy. While the majority are ultra-processed, their nutritional quality varies widely. Healthier options typically feature shorter, simpler ingredient lists based on whole foods, with minimal added sugars and unhealthy fats.

Processed foods are whole foods altered for preservation, like canned beans or frozen vegetables. Ultra-processed foods, on the other hand, are industrial formulations made with many added ingredients like protein isolates, flavors, emulsifiers, and sweeteners, which are not found in standard home kitchens.

While they can act as a meal replacement in a pinch, protein bars and shakes should not regularly replace whole, balanced meals. They often lack the complete range of micronutrients and fiber found in a full meal with whole foods.

Excellent examples include lean meats, fish, eggs, dairy products like Greek yogurt, legumes (beans, lentils), and nuts and seeds. These sources provide protein along with other beneficial nutrients.

Additives like emulsifiers, stabilizers, and flavorings are used in ultra-processed foods to enhance taste, create desired textures, and extend shelf life. These industrial ingredients are key identifiers of a UPF.

Yes, whey protein powder is a refined protein isolate created through a series of industrial processes. While some argue the powder alone is less processed than a finished bar, it is still classified as an ultra-processed ingredient.

To choose a healthier option, prioritize bars with whole food ingredients (like nuts and seeds), minimal added sugars and unhealthy fats, and a short, recognizable ingredient list. Look for adequate fiber content to enhance satiety.