Which snack bars on the market are the best choice?

Now more than ever is an overwhelming amount of choices at the supermarket. Muesli bars are a popular choice for a quick snack, but how do you choose the most suitable option for you? With an array of choices (puffed rice, oats, nut bars, protein bars etc), most people are choosing the most attractive packaging or price.

I analysed thirty varieties of bulk snack bars (that cannot be sold individually) in terms of cost, nutritional information and ingredients.

How were the bars compared?

The way these have been ranked are how well they are aligned with the Nutrient Reference Values given to us by the government body NHMRC and the Ministry of Health for Australia and New Zealand. This review focuses on guidelines for adults who make up the majority of our population, and is not for athletes or children. Athletes may find the 'poor choices' better for them as they need higher GI food sources to fuel their activities. If you are looking for the best choice for your child, the optimal carbohydrate dominant choices listed are relevant as they are highest in whole grains and lowest in added sugars and fats, so will contribute to a serve of grains for their day.

Explanation of categories

Carbohydrate dominant

The 'optimal' and 'good' choices contain complex carbohydrates so will be slower burning than high sugar, low fibre bars (ie. will give you a more sustained release of energy). These are all relatively low in energy so you could also add a high quality complete protein source (eg. glass of milk, yoghurt, protein shake, low fat cheese, boiled eggs) to increase the protein content of your snack. This is especially important if you have just exercised or you are an active person and need extra protein in your day. The 'okay' and 'poorer' choices are higher in GI and lower in fibre so will not keep you full for long.

To keep you fuller for longer

These choices are good for a snack between meals that will be quite filling on their own due to the higher fat and protein content. They are not ideal for a snack before exercise, as they are slower digesting. The protein that these bars contain are not as quality as other sources and is not optimal for muscle recovery as they have a lower protein bioavailability (ability for the protein to be absorbed).

All rounder

Good macronutrient balance, for when you want a quick snack that doesn't need to be as filling as the nut bars listed above as lower in fat, but still has a substantial protein content. (Once again the protein these bars contain are not as quality as other sources).

OPTIMAL CHOICES

Carbohydrate dominant

• Freedom foods barley+ seven seeds bars (92c per bar) Full of nutritious ingredients such as BARLEYmax which contributes to its extremely high fibre content (9g). All of the Barley+ bars varieties are a good choice in this brand. Health food aisle of the supermarket only

• Nice and natural toasted oat bars (80c per bar) Approximately 26% wholegrain and a good amount of fat, sugars, sodium and fibre.

• Heritage Mill prebiotic bars (95c per bar) Contains BARLEYmax which is the highest grain in resistant starch which is amazing for your digestive system. Total fibre content of each bar is 7.6g which is extremely high. Coles only

• Uncle toby's chewy muesli bars (70c per bar) Good choice for school lunchboxes, 50% wholegrain and little sodium. Yoghurt top varieties are similar, just contain slightly more fat. Woolworths choc chip muesli bars are almost identical nutritionally if you are looking for a more economic choice.

To keep you fuller for longer

• Nice and natural protein nut bars ($1 per bar) Little saturated fat as mostly contains nuts (good fats). Low sugar and good amount of fibre.

• Carman's nut bar almond, hazelnut and vanilla GF (83c per bar) Good fats from nuts, low sodium, sugar and also coeliac friendly. Note: Other varieties of the Carman's nut bars have less protein and higher sugar content.

All rounder

• Sam's super grain bars (58c per bar) Higher in protein than the carbohydrate dominant bars (7g per bar) and low in fat. Woolworths only

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GOOD (BUT NOT THE BEST) CHOICES

Carbohydrate dominant

• Carman's fruit and nut muesli bar ($1 per bar) Similar to dark choc varieties. Good amount of whole grains, fibre and low sodium however higher in energy than the 'optimal' choices.

• Red tractor choc almond chia ($1 per bar) Organic and natural ingredients and ticks most boxes however a little low in fibre. Coles only
  

To keep you fuller for longer

• Sam's nut bars GF (70c per bar) Good fibre content and low in sugar, however much higher in fat compared to the 'optimal' choices. Other varieties are also similar, except the salted caramel has a higher sodium content, hence the "salted" flavour. Woolworths only

• Heritage Mill nut bars (95c per bar) Quite high in energy and only 5g of protein per bar. Coles only

• Carman's protein bars GF ($1.26 per bar) Good amount of fibre and high protein, however high sugar, energy and fat compared to the 'optimal' choices.

• Be natural protein nut bars GF ($1 per bar) High protein, low sodium, however high sugar, energy and fat compared to the 'optimal' choices.

• Tasti protein bar (90c per bar) High in protein, however high in fat and energy compared to the 'optimal' choices.

All rounder

• Arnolds farm snack bar (83c per bar) Nutritionally within range in most areas however only 16% wholegrain and quite high sodium and energy. Woolworths only

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'OKAY' CHOICES

Carbohydrate dominant

• Fibre one bars ($1.10 per bar) High in fibre however very processed with most of the carbohydrate content being highly refined.

• K time baked twists (80c per bar) Not a great choice, high GI, highly processed with little nutrition and high sugar.

• Milo bar (71c per bar) Not a bad choice as contains added vitamins and minerals, low fat and sodium however high amount of sugar.

To keep you fuller for longer

• Nature valley protein bars GF ($1.30 per bar) High protein (10.2g) and fibre, however also higher in saturated fat and sodium (156mg per bar). A better snack than this bar would be a Chobani yoghurt and apple which is around 56mg sodium and 14g protein.

• Tasti made simple protein bars ($1.10 per bar) Most of the carbohydrate is from sugar and only 5g of protein per bar so is not really classified as a "protein" bar as per the name.

• Coles protein bars GF (70c per bar) High in sugar, saturated fat and sodium, however also high in protein. Coles only

• Heritage mill protein nut bars (95c per bar) High in sugar, saturated fat and sodium, however also high in protein. Coles only

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POOR CHOICES

Carbohydrate dominant

• LCM bars (66c per bar) Poor choice, as high in sugar and very low in fibre. Coles puffed choc chip bars are almost identical nutritionally if you are looking for a more economic choice.

• Nutri grain bar (66c per bar) High sugar and low fibre.

• Mother earth baked oat slices (50c per bar) High in saturated fat sugar and sodium.

• Carman's oat slice ($1 per bar) Quite high in fats and sugars and not a huge amount of fibre. An apple and some nut butter would be a better choice.

• Food for health bars GF ($1.16 per bar) Low fibre, low protein. Health food aisle of the supermarket only.

To keep you fuller for longer

• Nice and natural nut bar (66c per bar) High sugar and low fibre.

• Coles nut bars GF (45c per bar) High in sugar, energy and fat however as mostly from nuts high in good fats. Coles only

• Weight watchers coconut delight (80c per bar) Mostly saturated fat. High percentage of carbohydrates are from sugar and highly processed.

Note: GF stands for 'coeliac friendly, gluten free'.

It is important to note, all of these bars are completely fine in moderation, but most except for the 'optimal choices' are considered discretionary foods due to their added sugars, salt and fat.

Snack ideas instead of muesli bars:

• Couple of tablespoons of raw oats with yoghurt and fruit

• Boiled eggs with fruit

• Handful or wholegrain seedy crackers/ OR slice of wholegrain bread with cheese

• Smoothie

• Nut butter and carrot sticks

• Protein shake with fruit

Happy eating x