Are Perfect Bars healthy, or do they have an undeserved health halo? Keep reading for a dietitian review of the nutrition facts, ingredients, benefits, downfalls, and more!
Protein bars can be a delicious snack between meals or on the go, typically satisfying a sweet tooth craving and contributing to your nutrition goals. Some boast 25-30 grams of protein per serving, plus other good-for-you nutrients like magnesium, zinc, calcium, and fiber. However, not all protein bars are equal when it comes to health.
Perfect bars contain organic or fair-trade ingredients, including alfalfa, kelp, and other superfoods. Plus, they provide up to 16 grams of protein per serving, depending on the flavor you choose. But how healthy are they, really?
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Perfect Bar, the original refrigerated protein bar, has been around since 2005. Its parent organization, Mondelēz International, owns over 40 brands, including popular names like Milka, Toblerone, Oreo, and Philadelphia.
What sets Perfect Bar apart is its commitment to using whole and minimally processed ingredients – these perks require that the bars are refrigerated to stay fresh, thanks to the absence of preservatives. On top of that, its products are kosher, gluten-free, and Non-GMO Project verified.
Let's take a closer look at Perfect Bars. We'll delve into their nutritional profiles, potential health benefits, and drawbacks to help you choose whether Perfect Bars are the best for you.
Perfect Bar Nutrition Facts
You can find Perfect Bars in 10 different flavors (although not every grocery store will have every flavor– my local one only has two!) These include:
- Chocolate brownie
- Dark chocolate chip peanut butter
- Chocolate chip cookie dough
- Salted caramel
- Peanut butter
- Almond butter
- Coconut peanut butter
- Dark chocolate almond
- Chocolate mint
- Chocolate hazelnut crisp
There's also a best seller variety pack, which includes eight bars in four flavors. This option is great for those who love variety or simply want to try out the Perfect Bar. You can also find Mini Perfect Bar snack sizes that are just half the size with half the calories and nutrients.
That said, let's take a quick look at the ranges on the nutrition label for the original-sized bars:
- Calories: 290 to 350 calories
- Protein: 12 to 17 grams
- Fat: 17 to 22 grams
- Carbohydrates: 24 to 27 grams
- Fiber: 2 to 5 grams
- Sugars: 15 to 19 grams
- Added sugars: 11 to 12 grams
From a nutritional standpoint, Perfect Bars are similar to RX Protein Bars, but higher in fat and calories. They also have a small amount of added sugar, which isn't the case with RX Bars.
Ingredients in Perfect Bars
These protein bars contain high-quality ingredients like almond or peanut butter, natural sweeteners, and other whole foods, depending on the flavor. The ingredient list may seem long, but this is because the brand boasts that each bar is made with 20 superfoods, including small amounts of whole food powders.
Here’s a little more information on the primary ingredients you’ll find in a Perfect Bar:
Organic Peanut Butter
Peanut butter is a good source of protein and healthy fats and is the number one ingredient in the chocolate brownie, dark chocolate chip peanut butter, chocolate chip cookie dough, coconut peanut butter, chocolate mint, chocolate hazelnut crisp, and peanut butter Perfect Bar. These nutrients promote satiety and have little or no effect on blood sugar. You'll also get decent amounts of zinc, copper, selenium, magnesium, and B vitamins.
Some Perfect bars contain almond, hazelnut, or creamy cashew butter, which is similar in macronutrients to peanut butter but may have other essential nutrients. The almond butter bar and dark chocolate almond bar do not contain peanut butter but are processed using the same equipment as peanuts.
Organic Honey
The brand uses organic honey as a preservative and natural sweetener. This ingredient boasts antioxidant, anti-inflammatory, and antimicrobial properties.
Honey also supports heart health and can help with diabetes management. These potential benefits are due to its content of flavonoids, polyphenols, quercetin, and other antioxidants. While there are nutritional benefits to honey, it does increase the added sugar content of the bars.
Organic Maple Syrup
The Chocolate Chip Cookie Dough and the Salted Caramel Perfect bars contain maple syrup. This natural sweetener is high in fructose but boasts large doses of riboflavin, or vitamin B2, and manganese.
Organic Nonfat Dry Milk Powder
Non-fat dry milk is high in protein, calcium, potassium, phosphorus, selenium, and B-complex vitamins. It also contains lactose, a naturally occurring sugar.
Organic Dark Chocolate
Rich in antioxidants and good fats, dark chocolate has cardioprotective, anti-inflammatory, and anti-diabetic effects. Clinical evidence suggests it may also lower bad cholesterol, boost brain function, and protect against obesity.
Organic Dried Whole Egg Powder
Whole egg powder is low in fat and high in protein, offering all nine essential amino acids. Plus, it's easily digestible and helps maintain lean mass.
In clinical trials, men and women who consumed egg protein saw improvements in body composition, muscle-to-fat ratio, and muscle strength. These effects were most noticeable among those committed to regular exercise.
Organic Rice Protein
Rice protein is easy to digest and contains less fat and cholesterol than animal protein. Some of its active compounds may suppress inflammation, prevent blood sugar spikes, and reduce cholesterol levels.
Flaxseed, Sesame Seed, Pumpkin Seed, and Olive Oil
Rich in heart-healthy fats, these oils are considered functional foods. They promote cardiovascular health, fight inflammation, and help improve blood lipids. You’ll also find coconut oil in the coconut peanut butter flavored bar.
- Sesame seed oil is high in omega-6 and omega-9 essential fatty acids. These compounds protect against oxidative stress and help keep your cholesterol levels within normal limits.
- Flaxseed oil is high in omega-3 fatty acids and has shown anti-cancer activity and benefits to heart health. In one small study, men with elevated cholesterol saw significantly lower blood pressure when supplementing with one tablespoon of flaxseed oil daily for 12-weeks versus the men who use safflower oil (an oil high in omega-6 fatty acids).
- Pumpkin seed oil is high in omega-6 fatty acids and rich in antioxidants, with a high level of carotenoids.
- Olive oil has a reputation as one of the healthiest oils due to its high polyphenol content and high levels of monounsaturated fatty acids.
Dried Whole Food Powders
Perfect Bars also contain a blend of organic superfoods in powder form, including:
- Kale
- Rosehip
- Spinach
- Celery
- Kelp
- Orange
- Papaya
- Flax seed
These functional foods boast high antioxidant levels and can improve overall health.
For instance, kale is an excellent source of quercetin, kaempferol, and other bioactive compounds that may help alleviate chronic disorders. Rosehip powder, on the other hand, promotes skin health and may reduce the signs of aging.
While these are all incredibly healthful ingredients you may not otherwise be eating in a typical day, the small amount included may not have a significant impact on your health.
Natural Flavors
The company uses organic vanilla and/or cocoa extract for extra flavor. These ingredients make the bars taste better without increasing their calorie content.
Organic Crisp Sorghum
The Chocolate Hazelnut Crisp Perfect bar contains sorghum, a gluten-free grain rich in protein, fiber, and complex carbs. It's also a good source of phosphorus, potassium, iron, zinc, manganese, and other micronutrients.
Almonds
Almonds are chock-full of protein, fiber, and healthy fats, keeping you full longer. They also complement the flavor of dark chocolate, honey, milk, and other ingredients in Perfect Bars.
Organic Sea Salt
Sea salt is used mostly for flavor. However, it contains sodium and traces of potassium, calcium, and other minerals.
Perfect Bar Health Benefits
Perfect bars pack a lot of flavor, but are they really that healthy? Let's see some of their potential benefits.
They're Rich in Protein
A Perfect Bar has a moderately high protein content of 12 to 17 grams, depending on the type. By comparison, a hard-boiled egg has around 6 grams of protein, while low-fat Greek yogurt boasts 10 grams of protein per 3.5 ounces.
Perfect bars also contain a variety of protein sources, such as milk, eggs, and almond or peanut butter. The high protein content comes from using whole food ingredients instead of whey protein or plant-based protein powders. This means you'll get a combination of fast and slow-digesting proteins, as well as a variety of amino acids.
They're Made with Organic Ingredients
Some Perfect bars are 100% organic, meaning they contain no processed ingredients or harmful chemicals. Others are mostly organic but still have a "clean ingredients" label. They're made with whole ingredients and have no artificial flavors, fillers, or artificial preservatives.
They Pack a Hefty Nutritional Punch
Perfect bars are chock-full of calcium, magnesium, iron, and other key nutrients. For example, the Dark Chocolate Chip Peanut Butter version provides:
- 50% of the recommended daily value (DV) of niacin
- 35% of the DV of copper
- 20% of the DV of vitamin E
- 20% of the DV of magnesium
- 15% of the DV of zinc
Other varieties boast large doses of vitamin D, thiamin, folate, or riboflavin. Therefore, they can make it easier to meet your daily nutritional needs.
They're Gluten-Free
Gluten is safe for most people but can be a major problem for anyone with celiac disease or non-celiac gluten sensitivity. All perfect bars are gluten-free, making them a good choice for anyone avoiding this ingredient.
They Have a Low GI
According to the manufacturer, all Perfect bars have a low glycemic index (GI). As a result, they have a negligible impact on blood sugar levels and should be safe for people with diabetes.
Potential Cons of Perfect Bars
These protein bars may taste great, but they're not “perfect.” Here are some drawbacks to consider.
They're High in Calories
Some Perfect bars have around 350 calories per serving. The higher amount of calories isn’t a bad thing if you’re using a Perfect Bar as a meal replacement or for a filling snack. But eating it at the end of a meal as a “dessert” or with other nutrient-dense snacks could lead to eating more calories than you otherwise would.
A High Sugar Content
The bars contain anywhere from 11 to 12 grams of added sugars from honey, maple syrup, or cane sugar.
A small amount of sugar isn’t a problem. But including these bars in your diet, along with other sweet treats or sugar-sweetened beverages, can quickly add too much sugar to your day. Many high-sugar, but otherwise healthful foods (including Noosa Yogurt) can fit in a healthy diet, as long as you're mindful of the other foods you're eating.
Sugar is sugar, no matter where it comes from – high fructose corn syrup, cane sugar, honey, maple syrup– All sugar. While there’s nothing wrong with the occasional sweet treat or even a daily sweet treat, including too much in your diet can crowd out room for other, more nutrient-rich foods. The research is clear: when sugar is eaten in excess, it can contribute to unintended weight gain, heart disease, diabetes, cellular aging, and cancer.
They Require Refrigeration
These protein bars can be stored at room temperature for two days to one week.
The only preservative you’ll find is honey, so they need to be refrigerated to stay fresh. I wouldn't say this is a major drawback, but it can be inconvenient.
You Might Find Them Too Sweet or Chewy
Some bars are too sweet or chewy, while others are dry and brittle. But this really seems to depend on the batch and storage conditions.
For example, shipping delays can cause the bars to lose their freshness, causing changes in their flavor and texture. However, in my experience, I usually enjoy a perfectly textured bar straight from the fridge.
How to Choose a Healthy Protein Bar
The healthiest protein bars should taste good and fill the gaps in your diet. You also want them to keep you full and energized between meals.
My advice is to choose a protein bar that meets the following criteria:
- Provides around 200 calories: A protein bar that's very low in calories likely has too little protein and healthy fats. But if it's rather high in calories, it might contain a lot of fat and added sugars. The sweet spot is around 150 to 250 calories per serving if you’re enjoying a protein bar for a snack. For a meal replacement, you’ll need one with a higher amount of calories.
- Contains enough fiber: Look for protein bars with at least 3 grams of fiber. These usually contain nuts, seeds, whole grains, and nut butter. See these high-fiber bars recommended by dietitians.
- Is high in protein: Dietary protein increases satiety and keeps your metabolism up. At the same time, it makes it easier to build and maintain muscle. With that in mind, choose a bar with 8 to 10+ grams of protein per serving.
- Has fewer added sugars: The healthiest protein bars are naturally sweet due to the presence of dried fruits, cinnamon, or other whole foods. Choose a bar that has less than 10% of the DV for added sugars in each serving.
Are Perfect Bars Healthy or Not?
Perfect bars are healthier and more nutritionally balanced than many similar products on the market. They do contain added sugar, but in relatively small amounts if the rest of your diet is lower in sugar. As a healthy snack, they may be too high in added sugars for some.
Each bar delivers at least 12 grams of protein and large doses of essential vitamins and minerals. Plus, most ingredients are organic and derived from whole foods.
Whether this brand is a good choice depends on your lifestyle and health goals. Although it's not suitable for vegans, it fits into most dietary preferences and should be safe for people with celiac disease or gluten intolerance.
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