There are a TON of great protein bars for people with diabetes out there, plus granola bars and low sugar snack bars that hold up well. Here are the key things to look for, and the bars I actually keep in my own pantry.
Knowing what to look for in a protein bar, or any other type of bar, is the most important step in deciding which protein bars work for blood sugar. In this article, I break down what to look for and share my favorite protein bars, granola bars, and low sugar snack bars for people living with diabetes. I checked the nutrition on every bar below against current labels in October 2026.
*Disclaimer: This blog post is not sponsored in any way. These are all truly my favorite bars for diabetes. However, I do work with some of these brands occasionally. That’s actually one of my favorite things about my job… some of my favorite foods to eat are also my clients! And some of the links in this post are affiliate links. What does that mean? It means that if you click on a link and end up purchasing that product, I may get a small commission, but it doesn’t cost you anything extra.
Also, this article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.
What should you look for in diabetes-friendly bars?
As a dietitian living with diabetes myself, I rely on good-quality protein bars quite often. On a busy morning I grab one on the go, and on other days I throw one in my purse for an afternoon snack. Bars are convenient and easy to eat when I have other things on my mind. I’ve tried all of the bars in this post and am excited to share my favorites with you!
Just like with packaged snacks (check out my post on the best-packaged snacks for diabetes here), when we’re eating a bar there are several questions to answer:
- Is this bar a snack, a meal, part of a meal, etc?
- How much protein is in the bar?
- How much fat is in the bar and what type of fat is it?
- What is the total amount of carbohydrate in the bar?
- What quantity of the carbohydrate is made of sugar?
- How much fiber is in the bar?
All of these factors played into the protein bars for diabetes recommendations below… and the energy bars and snack bars for diabetes recommendations as well.
What types of protein bars for diabetes are available?
A bar does not have to be labeled “diabetes-friendly” for it to be a good option for people with diabetes. You just need to know what to look for. (Make sure to read this post too on balancing blood sugars and choosing the right foods.)
Best protein bars for diabetes
When we’re looking for the best protein bars for diabetes, obviously we want a bar that’s high in protein, but I’m also looking for bars that have:
- At least 4g fiber per bar
- Low amounts of added sugar
Some of the bars you’ll see below are low carb protein bars, and some have more moderate amounts of carbohydrate (10-20g). How much carbohydrate should be in a protein bar for people with diabetes is going to depend on the things we discussed above.
So let’s dive in…
1. KIND Protein Bars
KIND Protein Bars: These KIND protein bars have more protein than their traditional bars (though I love those as well!). The Crunchy Peanut Butter bar has 12g protein, 6g fiber, and 5g added sugar.
2. RX Bars
RXBar Chocolate Sea Salt Bar: RX Bar has 12g protein and 5g fiber per bar, with a denser, chewier texture than most bars. The Chocolate Sea Salt bar has 14g sugar, but 0g of it is added. It all comes from dates, which is something to keep in mind (see the FAQ below on bars made with dates).
3. KIND Breakfast Protein Bars
KIND Breakfast Protein Bars: I love these soft breakfast bars from KIND. They come two to a package, so if you’re not wanting the full serving (2 bars), you can have one and still get 4g protein.
Quick note: a full 2-bar pack has just 3g fiber and 6g added sugar, so it misses my usual 4g fiber rule. I keep it on the list anyway because the soft texture is a nice break from chewy bars. Pair it with a cheese stick or a handful of nuts.
4. Nature Valley Chewy Protein Bars
Nature Valley Protein Chewy Bars: Do not write these bars from Nature Valley off! They’re the closest thing to a classic chewy granola bar on this list, and the Peanut Butter Dark Chocolate bar has 10g protein, 6g fiber, and 5g added sugar. Absolutely delicious!
5. TruBars
TruBars: I originally discovered TruBars at Costco and have not met a flavor I don’t love. With about 12g protein and 13g fiber in each bar (and 6g added sugar), they are an excellent choice for people with diabetes.
6. Epic Bars
Epic Bars: Epic Bars were the first meat-based bar I started to see in the protein bar section of the grocery store. With about 12g protein and almost no carbohydrate, they’re a great way to get blood sugar stabilizing protein in throughout the day. They don’t have fiber, so I like to pair one with veggies or a handful of nuts.
7. Power Crunch Protein Bars
Power Crunch Protein Bars: My daughter asked for one of these randomly at the grocery store a few months ago, and has been obsessed ever since. With only 12g carb and 13g protein, I was a-ok with that!
Full disclosure: these only have 1g fiber and 6g added sugar. Still, 13g protein with 12g carbs is a pretty solid trade for a snack that feels like a treat, so they stay.
8. Think! High Protein Bars
Think Protein Bars: Think bars have been around for a while, and they’re on my list because of how delicious they are. Each Brownie Crunch bar has 20g protein and 0g added sugar.
Worth knowing: these only have 2g fiber, and they’re sweetened with maltitol, a sugar alcohol that can raise blood sugar more than others like erythritol. With 20g protein, they still earn a spot. Just keep an eye on how your numbers respond the first few times.
9. Zing Bars
Zing Bars: We’ve been fans of Zing bars for well over 10 years in our house! (Please bring back the minis!!) The Dark Chocolate Peanut Butter bar packs 10g protein, 4g fiber, and 5g added sugar.
10. MunkPack Probiotic Protein Bars
MunkPack Protein Bars: Munk Pack Probiotic Protein Bars offer 15g protein and at least 4g fiber in each bar. And because they’re sweetened with allulose and monk fruit, they have only 1g sugar and 0g added sugar. The Peanut Butter Cup flavor is one of my favorite low sugar protein bars on the market.
11. Perfect Bar Minis
Perfect Bar Minis: These are the perfect little size for kids lunches or a grown up snack. They pack 9g carb, 6g protein, and 8g plant based fat.
Heads up: the minis only have 1g fiber and 5g added sugar from honey. In this smaller size I’m okay with that, especially tucked in a lunchbox next to some veggies or cheese.
12. Quest Bars
Quest bars: Quest bars have several different delicious flavors and each bar packs about 20g protein and 12g of fiber (or more). They do use sugar alcohols though, so they would not be appropriate for people sensitive to sugar alcohols.
13. IQ Bars
IQ Bars: I love the texture of IQ Bars, and just like many of the other bars in this post, they’re high in protein and fiber. The Peanut Butter Chip bar has 12g protein, 9g fiber, and just 1g sugar, and it’s sweetened with stevia.
14. Aloha Bars
Aloha Bars: If you need to know which flavor to try first, Key Lime has to be it! SO good! The Peanut Butter Chocolate Chip bar has 14g plant-based protein, 10g fiber, and 3g added sugar, which is why it earns a spot on this list.
Best granola bars and low sugar snack bars
Granola bars are one of the most common things I get asked about. Most traditional granola bars are low in protein and fiber and higher in added sugar, so they tend to hit blood sugar fast. The Nature Valley Protein Chewy Bars above are my favorite granola-style protein bar. If you want something lighter, this is the other one I reach for.
15. KIND ZERO Added Sugar Bars
KIND ZERO Added Sugar Bars: These taste like the classic KIND nut bars, but they’re sweetened with allulose instead of added sugar. The Dark Chocolate Nuts & Sea Salt bar has 14g carbohydrate, 6g fiber, 1g sugar, 0g added sugar, and 5g protein. They’re lower in protein than the other bars here, so I like them as a snack paired with a cheese stick or a hard-boiled egg.
Best protein bars on a budget
Protein bars add up fast. When I compared Walmart and Costco prices in October 2026, these came out cheapest per bar (prices vary by store and change often):
- Nature Valley Protein Chewy Bars: usually the cheapest per bar on this list, and one of the few granola-style bars that meets my fiber rule.
- KIND Protein and KIND ZERO Added Sugar Bars: often on sale, especially in the bigger boxes.
- truBar and Quest Bars at Costco: the big multipacks bring the price per bar way down compared to buying them anywhere else.
What bar should I grab if my blood sugar is low or I’m about to work out?
None of the bars on this list are meant to treat a low. Protein, fat, and fiber slow digestion, which is exactly what you don’t want when your blood sugar is dropping. Treat a low with about 15g of fast-acting carbohydrate (like glucose tabs or juice), recheck in 15 minutes, and repeat if you need to. Once you’re back in range and your next meal is a while away, a bar with both carbs and protein, like an RXBAR (23g carb, 12g protein), can help keep you steady.
Before a walk or workout, a bar with some carbohydrate plus protein usually works better than a very low-carb bar, especially if you use insulin. RXBAR and truBar (23g carb, 13g fiber) are my go-tos. Check your blood sugar before you start, and follow the plan you’ve worked out with your care team.
Common Questions about Protein Bars and Diabetes
Now that we’ve gone through 15 of the best protein bars for people with diabetes, I’ll answer some of the most common questions I get as a registered dietitian about protein bars, granola bars, and blood sugar.
Are protein bars good for diabetes?
Yes, they can be! For a meal or a snack, it’s important to have a quality source of protein each time you eat. I don’t recommend relying on them at multiple meals throughout your day, but if you struggle to get enough protein, they can be a very helpful tool!
Do you need to focus on low-GI protein bars?
Again, the bar does not need to be labeled as low GI for it to be blood sugar-friendly or diabetes-friendly, though it certainly can be. We’re focusing on a whole host of factors (see that bullet list at the beginning of this blog post again) to determine what the best protein bars for diabetes are.
Are the best protein bars for type 2 diabetes the same as type 1 diabetes?
Generally speaking, yes. Just like all of the other content you’ll find on our website, and on social media, the recommendations for bars in this post apply to people with all types of diabetes, and anyone looking to balance blood sugars and energy levels.
How and where to find low glycemic protein bars?
You’ll find most of these protein bars for diabetes in the “health/natural” section of the grocery store by the protein powders, and some of the other bars in the breakfast section of your store near breakfast bars or granola bars.
Where can I find and buy the best protein bars for diabetes?
I buy many of the bars listed above on a regular basis at places like Sprouts Farmers Market, H-E-B, Amazon, Whole Foods, Walmart, or direct from the brand on their website.
Are granola bars good for people with diabetes?
They can be, but most traditional granola bars are low in protein and fiber and higher in added sugar, which can lead to a faster blood sugar rise. Look for a granola bar with at least 4g fiber, some protein, and 5g or less added sugar. Nature Valley Protein Chewy Bars and KIND ZERO Added Sugar Bars are two I like from this list.
Which protein bars have the lowest sugar?
Of the bars on this list, IQ Bars, Quest Bars, and Munk Pack Probiotic Protein Bars each have about 1g sugar and 0g added sugar. KIND ZERO Added Sugar Bars also have 0g added sugar. Quest Bars use erythritol, a sugar alcohol, so keep that in mind if you’re sensitive to sugar alcohols.
Do sugar alcohols in protein bars raise blood sugar?
Most sugar alcohols are only partly absorbed, so they usually have a smaller effect on blood sugar than regular sugar. Maltitol is the one to watch. It’s absorbed more than sugar alcohols like erythritol, so bars sweetened with maltitol can still raise blood sugar. Larger amounts of any sugar alcohol can also upset your stomach, so start with one bar and see how you feel.
Are RX bars low glycemic and other bars that use dates?
Sometimes yes, and sometimes no. But that doesn’t mean that they aren’t good for people with diabetes. It just means that you need to be aware of what else could impact your blood sugars when you choose to eat a bar made with dates.
Is your blood sugar running lower or higher that day? Have you just been exercising? Is it first thing in the morning? Do you need a quick energy boost? What else is in the bar? All of these things are questions to ask your personal dietitian and how they could impact your food choices.
Looking for more grocery guides? Check out my picks for the best yogurt for people with diabetes and the best bread for people with diabetes.
This article was originally published in December 2020 and is updated yearly with new product recommendations. Last updated October 2026.
22 Responses
Need your recipe for prediabetes
I didn’t see wag bars on the list for diabetes.
What do you think of RISE Bars?
Hi there! I wasn’t a fan of the taste of those actually…
I really enjoy KIND bars. They are a quick go to of mine for breakfast!
What are your thoughts on Perfect Bars?
I know many people love them but the full size bars have a bit more sugar than I’d like. I love the kids bars though!
Are Clif bars ok to have?
Thanks
What do you think of Bob’s Red Mill bars, in terms of diabetic use? My favorite is the Peanut Butter Banana and Oats bar.
They can be a great option, though some flavors are higher in carbohydrate for a bar.
I am almost pre diabetic. I had a kidney transplant in Feb and went too much on the sweet. Quest bars seem to work good for me. I wake up every morning with low blood sugar. Totally not eating straight sugar. Using Stevia in my coffee also.
Thank you for the article!!
Do you have a opinion on Trubar?
Hi there! I’ve not tried them, so I’m not sure what they taste like
What about think bars? Are they okay for type 2 diabetics
Yes, I just added them in the post update we did this weekend!
Hello,
Are Iron Vegan protein bars a good option? I’m not diabetic, but I am pre-diabetic.
I would like to know if these bars would be safe for me.
Melissa
Hi there! I’m not familiar with those bars. Feel free to email me a nutrition label and I’m happy to answer general questions about a product.
Opinion on Nick’s protein bars for diabetics
Thanks
Hi!
Newly diagnosed and was curious about the new Stars & Honey brand bars. Any thoughts?
Do you have any printables of all grocery story foods that are blood sugar friendly? It’s overwhelming and exhausting to have go to 20 different blog posts to get this information. I would be willing to pay a small fee for this.
Hi! I do not, but I do love this idea! Maybe I should work on something like this!