19 Best Keto-Friendly Protein Bars, According to a Dietitian

The keto diet is all about counting your macronutrients, which is the number of grams of carbohydrates, fats, and proteins that you eat on a regular basis. For a protein bar to be keto-friendly, it must be low in carbs and high in fat. percent or less of carbs, says O’Connor. “That being said, as long as your low carb bar contains quality whole ingredients and plenty of healthy fats, the numbers don’t have to be exact.”

While the numbers aren’t necessarily perfect, the closer a bar is to this ratio the better, as it will help you meet your daily macro needs. So, sticking to the O’Connor recommended ratio will help you choose the protein bars that best support all that macro counting or, just plain, diet.

Another priority when choosing a keto protein bar? Whole food ingredients, says O’Connor. This means looking for bars that prioritize healthy fats and whole proteins over powders and supplemented vitamins. Avoid preservatives, artificial sweeteners and processed fats.

Look for ingredients like medium-chain triglycerides, or MCTs, oils (a type of healthy fat), extra virgin olive oil, cold-pressed coconut oil, avocado, nuts, hemp hearts and seeds. Pro tip: If you’re carb-sensitive or on strict keto, skip the nuts and stick to pure oil.

Good protein choices include wild-caught fish, grass-fed meat, poultry, or eggs, she says. If you’re looking for a more budget-friendly alternative, whey or collagen powders also pack a clean protein punch.

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