9 low carb keto protein bars


Low-carb, ketogenic (keto) diets are extremely popular for those who want to lose weight. They are also effective in the short term, by removing (or reducing) an entire food group.

While low-carb and keto diets are technically different, keto was originally designed to help people with epilepsy reduce or eliminate carbs. A low-carbohydrate diet limits the daily amount of carbohydrate a person consumes, focusing on a high protein intake.

But unlike keto, more on that below, there’s no clear definition of what constitutes a low-carb diet. Technically, if carbohydrates make up 45 percent or less of your total calories, your diet could be considered low-carb, says Pamela Nisevich Bede, RD, author of Sweat. Eat. Repeat. Bede says that often people who start a low-carb diet typically consume amounts similar to keto, with around 10-20% of their total calories coming from carbs.

Which brings us to …

The restrictive keto diet. The goal is for the body to go into ketosis and burn fat instead of carbohydrates for energy. It focuses on a high fat content, with just 20% of calories coming from protein and 10% from carbohydrates. Goodbye, breakfast bagels.

Dezi Abeytas, RDN, a Men’s health Nutrition Advisor, says some protein bars are a great addition to a keto or low-carb diet. “Bars offer great durability,” he says. “When we are very busy and cannot prepare meals or are on the go and only have snacks in our bag, they are a great addition to a balanced diet. And some are basic. whole foods, which means they’re close to their natural food source. “

For low carb and keto, you will need at least 10 grams of protein. Abeytas says some people may even want to aim for 15 to 20 grams of protein, depending on their goals, whether it’s losing weight, building muscle, or training for a marathon. But those looking for low carbs in their bars should read food labels carefully. “If I’m looking for a keto bar, I’m looking for a variation where most of the calories will come from fat,” Bede said. Men’s health.

Protein bars are great for a post workout snack, road trips, or to keep your stomach from rumbling while you work out. But different bars serve different purposes, so you need to know what to look for. Abeytas and Bede agree that the right bar for you may not be the right bar for your CrossFit friend.

“Maybe you’re looking for dessert, but you want something a little healthier,” Bede says. “Or maybe you’ve just finished a workout and need 15-30 grams of protein. Or maybe it’s a meal replacement.”

If you’re on a keto diet, Bede and Abeytas advise choosing bars with less than five report carbs: “There are carbs and then there are net carbs,” says Bede. “There is no regulation or definition around it, but most of us agree that a net carb is considered when you consider total carbs, and you take out the fiber, you remove the sugar alcohols and you also subtract allulose. “

Another factor to take into account: taste.

“Does it taste good?” Because sometimes you come across a bar that’s just plain mean, ”says Abeytas. Although the label may say it’s cookie dough flavored, it may just taste like chalk. Make sure to test out different brands to see which ones you like best.

Below are nine choices of protein bars for low-carb or keto diets.


Perfect Keto Bars – The Cleanest Low Carb Keto Snacks With Collagen & MCTs. No Added Sugar, Keto Diet Compatible – 3g Net Carbs, 19g Fat, 11g Protein – Keto Diet Food Dessert (Cinnamon Roll, 12 Bars)

Perfect keto

$ 39.99

Perfect Keto contains 11 grams of protein and only 3 grams of net carbs. With various dessert flavors including birthday cake, lemon poppy seeds, and salted caramel, this bar can help curb your late night cravings. In addition, it is easy to understand what you are eating. “It has a relatively short ingredient list, which is important,” says Abeytas.


Keto Zone Perfect Bars, Keto Snack, 20 bars, 3g net carbs, 1g sugars, with fat for energy, great taste guaranteed, peanut butter pie, 5 bars per box (20 units)

Perfect zone

$ 58.51

Bede helped develop this bar. “I feel good with the amount of sugar alcohols we didn’t put in there,” Bede says. Sugar alcohols can contribute to the total carbohydrate in a bar. Zone Perfect Keto Bars are available in a Chocolate Hazelnut Brownie and Peanut Butter Pie. Peanut Butter Pie Bar has 14 grams of fat, 8 grams of protein, and 3 grams of net carbs.


Julian Bakery InstaKetones Protein Bar | Orange burst | Without caffeine | 11.7 g of GoBHB per protein bar | Exogenous ketones | 4 net carbs | 12 bars

Julien bakery

$ 34.99

This InstaKetones sports bar contains only 4 net carbs and zero grams of sugar. With 15 grams of protein, the bar is a decent option for those on the keto diet.


IQBAR Keto Brain & Body Protein Bars – Wild Blueberry Keto Bars – 12 count Energy Bars – Low Carb Protein Bars – High Fiber Vegan Bars and Low Sugar Meal Replacement Bars – Vegan Snacks

IQ Bar’s herbal bars contain 12 grams of protein and only 3 grams of net carbs. It also explicitly states that there are no sugar alcohols, an ingredient that can increase the net amount of carbohydrates. Vegan snacks come in different flavors, including lemon blueberry, matcha chai, and banana nut.


: Ratio KETO Friendly Lemon Almond Crisp Bar, Gluten Free, 12 ct box

Crunchy, not carby. The: ratio keto friendly bar has 17 grams of fat, 12 grams of protein, and just 2 grams of net carbs. This bar is available in lemon almond or roasted almond. Load with 12 bars per pack.


Atlas Protein Bar, Meal Replacement, Ketogenic Snack, Grass Fed Whey, Organic Ashwagandha, Low Sugar, Low Carb, Gluten Free, 10 Pack, Raspberry Peanut Butter

Atlas protein bar

$ 24.95

This protein bar contains only 4 net carbs and 1 gram of sugar. Abeytas says it’s perfect for those with a sweet tooth. “They taste like cookie dough,” he says.


Built Bar Pack of 18 protein and energy bars – 100% real chocolate – Rich in whey protein and fiber – Gluten free, natural flavor, no preservatives (coconut)

Brands built

$ 38.70

Integrated bars claim to differ from the grainy, artificial taste you might associate with protein bars. Each chocolate flavor contains 4 net carbs and approximately 18 grams of protein. For low-carb dieters who want “guilt-free” protein, look no further.


Cow Protein Free Bars, Peanut Butter Lovers Pack, 20g Plant Based Vegan Protein, Keto Compatible, Low Sugar, Low Carb, Low Calorie, Gluten Free , Naturally Sweet, Dairy Free, GMO Free, Kosher, 12 Pack

This dairy-free protein bar has 21 grams of plant-based protein and just 4 net carbs. After an intense workout, refuel with No Cow Chunky Peanut Butter, Mint Cocoa Chips or other chocolate flavors.


BHU Keto Bars – 2g Net Carbs, Refrigerated Gluten Free Snack Made with Organic and Clean Ingredients – 8 Pack (Chocolate Chip Cookie Dough)

Bhu Fit

$ 23.99

This plant-based bar wants to give you a vegan version of chocolate chip cookie dough (as a protein bar). Bhu Keto Bars contain 11 grams of protein and 2 net carbs. As real cookie dough, you will need to stick them in the refrigerator.

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