What is considered high sugar in a protein bar: The Expert's Guide

November 24, 2025 •

3 min read

According to the American Heart Association, many women should limit daily added sugar to 25g, a figure one protein bar can easily exceed. So, what is considered high sugar in a protein bar, and how can you find a healthier choice?

Quick Summary

Defining high sugar in a protein bar involves understanding expert recommendations, distinguishing added from natural sugars, and checking nutrition labels for red flags.

Key Points

Check Added Sugars: The "Added Sugars" line is the most important metric; aim for bars with less than 5-8 grams.
Prioritize Whole Ingredients: A bar with a simple, recognizable ingredient list is almost always a better choice.
Distinguish Sugar Types: Differentiate between natural sugars from fruit and empty-calorie added sugars like corn syrup.
Avoid the Crash: High-sugar bars cause energy spikes followed by crashes, making them an ineffective snack.
Beware Misleading Marketing: Don't assume a bar is healthy just because it's labeled as "protein" and avoid options similar to candy bars.
Seek Balanced Nutrition: Look for adequate protein (10g+) and fiber (3-5g+) along with minimal added sugar.
Check the Label First: Reading the nutrition label is the single most important action to identify a high-sugar bar before buying.

Defining High Sugar: Expert Consensus

While there is no single universally mandated number for what is considered high sugar in a protein bar, nutrition experts and health organizations offer clear guidelines. The most critical distinction is between naturally occurring sugars and added sugars. Many protein bars, marketed as healthy, are loaded with added sugars to improve taste, effectively making them candy bars with extra protein.

Health experts suggest aiming for bars with less than 5 to 8 grams of added sugar per serving. For perspective, the American Heart Association (AHA) recommends a daily added sugar limit of no more than 25 grams for most women and 36 grams for most men. Many commercial protein bars contain 15 to 20 grams, and some have over 25 grams of added sugar, consuming a significant portion of or exceeding a day's limit in one snack.

The Added vs. Natural Sugar Distinction

It's crucial to examine the ingredient list and the "Added Sugars" line on the Nutrition Facts panel, not just the "Total Sugars".

Natural Sugars: Found in ingredients like dates, dried fruit, or fruit puree. While they still contribute to the total sugar count, they often come with beneficial fiber, vitamins, and minerals.
Added Sugars: Syrups (corn syrup, high-fructose corn syrup), honey, and cane sugar are common culprits. These provide empty calories and can cause blood sugar spikes.
Sugar Alcohols: Ingredients like erythritol, xylitol, or maltitol are often used to reduce sugar content but can cause gastrointestinal distress in some individuals.

How to Read a Nutrition Label

Becoming a savvy label-reader is the most effective way to identify a high-sugar bar.

Check Added Sugars: This is the most important metric. Aim for a bar with less than 5g of added sugar, as recommended by many nutritionists.
Scan the Ingredients List: Ingredients are listed in order of weight. If sugar, corn syrup, or other sweeteners appear near the top, the bar is likely high in added sugar. Also, look for whole food ingredients like nuts, seeds, and oats.
Consider Fiber and Protein: A good protein bar should be balanced with at least 3-5 grams of fiber and 10+ grams of protein to promote fullness and prevent blood sugar spikes.

The Problem with High Sugar Protein Bars

Eating bars with excessive sugar can negate their intended health benefits and lead to several issues.

Blood Sugar Rollercoaster: High amounts of simple, added sugars can cause a quick spike in blood sugar, followed by a crash. This can leave you feeling tired and hungry again soon after eating.
Weight Gain: Many high-sugar bars are also calorie-dense. Consuming extra calories from added sugar contributes to unhealthy weight gain.
Misleading Marketing: The term "protein bar" is often associated with health, but many are nutritionally similar to a candy bar. Relying on these for daily snacking can lead to increased overall sugar intake.

Finding a Healthier Alternative: What to Look For

To make a truly healthy choice, focus on bars with a balanced profile of protein, fiber, and healthy fats, and minimal added sugar.

Prioritize Whole Foods: Choose bars made with recognizable ingredients like nuts, seeds, and dried fruit.
Check the Protein Source: Look for bars with protein from less-processed sources, such as whey, nuts, or seeds, rather than just isolates.
Don't Fear Natural Sugars: A bar with 15 grams of sugar from dates or fruit is a far better choice than one with 15 grams of added corn syrup.

Comparison Table: High vs. Low Sugar Protein Bars


Feature	High-Sugar Protein Bar (Example)	Low-Sugar Protein Bar (Example)
Typical Calories	250-400+	150-250
Added Sugar	15-28 grams	0-8 grams
Fiber	Low to Moderate (often artificial)	High (from whole ingredients)
Primary Sweeteners	High-fructose corn syrup, cane sugar, honey	Dates, monk fruit, stevia, or minimal added sugar
Ingredients List	Long, includes artificial flavors, colors, preservatives	Short, includes whole foods like nuts, seeds, fruits
Blood Sugar Effect	Likely spike and crash	More stable energy release

Conclusion: Making Smarter Choices

Understanding what is considered high sugar in a protein bar is essential for anyone aiming to make healthier dietary choices. A bar with more than 8 grams of added sugar should generally be viewed with caution, and ideally, you should choose options with 5 grams or less. By focusing on whole, recognizable ingredients and checking the label for added sugars, you can select a protein bar that genuinely supports your health goals rather than undermining them. For more information on recommended daily intake, consult the American Heart Association guidelines: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars.

Frequently Asked Questions

Many experts recommend choosing a protein bar with no more than 5 to 8 grams of added sugar. The ideal amount depends on your daily sugar goals, but lower is generally better.

Natural sugars come from whole food ingredients like dates or fruit. Added sugars are sweeteners like cane sugar or syrups added by the manufacturer. Only added sugars are listed separately on the label.

Yes, but it depends on the source. If the 20g is mostly from natural fruit, it's a better choice than if it were from 20g of added syrups. Always check the "Added Sugars" line.

Sugar alcohols, like maltitol and erythritol, provide fewer calories but can cause digestive issues like bloating and gas in some people. It's best to consume them in moderation.

Check the Nutrition Facts panel for "Added Sugars." If it's more than 8g, it's likely high. Also, scan the ingredient list for sugary ingredients near the top.

Sugar is often added to mask the taste of protein powders and artificial ingredients, and to improve the overall texture and palatability of the bar.

Homemade protein bars, Greek yogurt with nuts, cottage cheese, or trail mix are excellent alternatives that provide protein and nutrients without excess added sugar.