Breakfast Bar vs Protein Bar: Which is healthier?

Breakfast has been a staple for most lives since the day we were born. I don’t know about you, but I am faced with a question daily. What am I going to eat for breakfast?
Do I choose something healthy? Something dense? High Calorie or low? How do I know if I am eating the right food for my body? And finally the question we all want to answer. Can I eat a protein bar for breakfast?

While I cannot answer every question, I decided to go on a search for some answers so that my breakfast can feel a bit more streamlined. I love to eat something quick. I hate cooking in the morning especially if it means I have to come home from work and do dishes. 

Let’s build out some criteria for a good breakfast. 

According to John Hopkins Medicine a healthy breakfast consists of Protein, Whole Grains, Fats, and Fiber. Sounds easy enough, and maybe I was right... Protein bar for breakfast?

Harvard Health has similar advice, pointing mostly to fiber as the important nutrient for your morning meal. 

Let’s focus on – in order – Fiber, Protein, Carbs and Fats. (Your macros)

Fiber – This is a great start to your morning.  Your gut is empty after a long night of fasting, and that prebiotic fiber helps set your day..  Why?  Because your gut microbiome (your healthy gut bacteria) are waiting for fuel.  Your probiotics in the gut need prebiotics to eat.  Getting prebiotics from multiple sources creates the healthiest gut, and getting those prebiotics first thing in the morning, helps your gut microbiome thrive.  It can help your blood sugar regulate, and keeps you fuller, longer.

Protein – Protein is important.  But it needs to be in balance with other macronutrients.  Your body needs 9 essential amino acids (EAA’s).  While a varied plant based diet can get you all 9, you have to make sure you are seeking them out.  Egg White Protein, and whey protein both provide all 9 essential amino acids your body needs to build and maintain muscle.

Carbs – Your main fuel source is carbohydrates, and it’s a good quick source of fuel, but it does require you to balance those with your other macronutrients.  Your brain runs on carbs, so eating a diet void or with very little carbs can lead to brain fog, and sluggishness.  So getting carbs in the morning is not bad.  (We reject the no carb diets).

Fats – It used to be the norm to buy everything low or no fat.  Not any more. Studies have shown that a good supply of healthy fats provides the Omega 3’s and Omega 6 fatty acids your body needs to actually lose weight, have energy, and keep your skin and joints in a healthy state. They key here is balance.  Keep your Protein / Carbs / Fats in a healthy ratio, and you are doing it right.

I am going to find products that fall under these categories, we are going to ensure a balance between all these nutrients. We will see if a simple protein bar can really replace the most important meal of the day. Breakfast. 

Can your protein bar replace breakfast?

I like to think my daily dose of protein can take me through the day, but sometimes I get tired or  sluggish without the proper nutrients. I am going to compare 5 different bars across these nutritional categories so that we can get a good comparison. 

I have selected 5 protein bars for this evaluation. The first being E3 of course, followed by Perfect Bar, Quest, David and then Barebell. These are in no particular order, this is simply to show a variation of flavors across the board and allow for fair comparisons to be made. 

Comparing 5 Protein bars across Fiber, Protein, Fat, and Carbs 

E3 wins at fiber.. This doesn’t mean the E3 is THE bar, it just shows where it shines. The fiber alone makes E3 stand out to me. Fiber is the leading reason for satiety, and you need your breakfast to take you through the day. I myself prefer to have a more balanced bar. The other bar that stands out to me is David. It has a very high protein content compared to other nutritional content which could mean it is using a lot of supplementation to reach that number, this could upset your stomach long term especially if you have a dairy allergy. 

Comparing 5 protein bars across dietary restrictions

E3 also leads when it comes to dietary restrictions. That is not to say none of these other bars could be a good breakfast option. Protein bars that contain sugar alcohols are more likely to cause an upset stomach. We at E3 do not use sugar alcohols to bring in that great flavor, we use natural ingredients and essential oils. 

The conclusion: Yes you can eat a protein bar for breakfast, but only if it checks all the boxes.

E3 is likely the most reasonable option for a protein / breakfast bar, but it is important to work with your own needs and with a licensed nutritionist to ensure you are meeting your goals. E3 is providing the best macros overall, and the fiber part for me really makes it a standout choice.  

You have to love what you eat, especially if you are making it a routine every morning.  Since they have 6 flavors to choose from, I don't think I'll hit the flavor fatigue like I do with other options.  And because they are in my fridge, I know I'm getting a fresh option.