Are One Protein Bars Keto Friendly?

At the time of writing this post I’ve been on the ketogenic diet for over five years and logged over 250 blood ketone tests in an effort to estimate the effects of food and ingredients on my ketosis, including those in One Protein bars.

I think keto dieters naturally gravitate towards protein bars like One's looking for a convenient sweet treat that won’t kick them out of ketosis, but are protein bars the right place to look? In this post, I’ll evaluate One protein bars, give them keto friendly grades, and see how they stack up to other low carb treats!

 
One-Protein-Bar.png
 

Savage Fuel Keto Friendly Grades:

  • A: Completely compatible, positive or no impact on ketosis.
  • B: Highly compatible, but don't go too crazy.
  • C: Moderately compatible, be mindful and limit intelligently.
  • D: Barely compatible, detrimental to ketosis and not recommended.
  • F: Not compatible, overdo it just a little and kiss your ketosis goodbye.

Keto Friendly Grading Factors:

  • Net Carbs per Serving: How many carbs are in this thing?
  • Net Carbs per 100 calories: Since serving sizes often vary significantly, a net carb per 100 calorie ratio is a more consistent measure of keto-friendliness than net carbs per serving. Lower ratios are also an indicator of higher fat content because fat has more calories per gram than protein and carbohydrates.
  • Sugar: Sugars have a higher glycemic index and larger negative impact on ketosis than other carbohydrates.
  • Hidden Carbs: Hidden carbohydrates are based on the caloric values and glycemic indexes of ingredients sometimes classified as fibers or sugar alcohols.
  • Easy to Overeat: Some foods are easy to over-eat and require extra willpower to limit overeating which is an important factor to consider.
  • Nutritional Density: Foods that are relatively high in net carbs per 100 calories but are high in nutrition per calorie can still be worth eating like broccoli and cauliflower.
  RULE of thumb for net carbs per 100 calorie ratio:  0-1 great, 1-2 ok, 2-3 caution, 3+ red alert

RULE of thumb for net carbs per 100 calorie ratio:
0-1 great, 1-2 ok, 2-3 caution, 3+ red alert

One Protein Bars Keto Friendly Grades:

Overall factors: One protein bars use Maltitol and Isomalto-Oligosaccharides, both of which have a glycemic index that is more than half of table sugar. Because of this I'm counting 50% of the Maltitol and IMOs as net carbs since that is the approximate effect they have on your blood sugar. This is reflected in the net carb counts and grades below. These bars are also low nutritional density and easy to overeat.

  • Birthday Cake: F-
    15g Net carbs per 210 calorie 60g bar
    7.1g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Blueberry Cobbler: F-
    17g Net carbs per 220 calorie 60g bar
    7.7g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Maple Glazed Doughnut: F-
    15.5g Net carbs per 220 calorie 60g bar
    7g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Chocolate Chip Cookie Dough: F-
    16.5g Net carbs per 220 calorie 60g bar
    7.5g Net carbs per 100 calories (Red++++)
    1g Sugar
  • Almond Bliss: F-
    16g Net carbs per 230 calorie 60g bar
    7g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Lemon Cake: F-
    15g Net carbs per 210 calorie 60g bar
    7.1g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Cinnamon Roll: F-
    17g Net carbs per 230 calorie 60g bar
    7.4g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Cookies & Creme: F-
    16g Net carbs per 220 calorie 60g bar
    7.3g Net carbs per 100 calories (Red++++)
    1g Sugar
  • Chocolate Brownie: F-
    16.5g Net carbs per 220 calorie 60g bar
    7.5g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Peanut Butter Pie: F-
    15.5g Net carbs per 220 calorie 60g bar
    7g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Salted Caramel: F-
    15.5g Net carbs per 220 calorie 60g bar
    7g Net carbs per 100 calories (Red++++)
    1g Sugar
     
  • Peanut Butter Chocolate Cake: F-
    16.5g Net carbs per 230 calorie 60g bar
    7.2g Net carbs per 100 calories (Red++++)
    1g Sugar

One Protein Bars Keto Friendly Conclusion:

 
One-Protein-Bar-vs-Treats.png
 

One protein bars are one of the more deceptive low carb bars out there because they use both Maltitol and Isomalto-Oligosaccharides that are classified as sugar alcohol and fiber, which most people subtract from their net carb count, but these two have a high glycemic index and do raise your blood sugar. It's easy to fall for these misleading ingredient traps, but fortunately there are tasty and keto friendly desserts out there, let's compare One protein bars to some of the top dogs:

 

One Protein Bars vs F-Bombs, ChocoPerfection, Nui Cookies, and Keto Bars

 

As you can see, when comparing One protein energy bars to the best keto-friendly treats out there by net carbs per 100 calories, which is the most consistent indicator of keto friendliness, it's not even close. So in conclusion I recommend going with more keto friendly sweet treats, like ChocoPerfectionNui cookies, Keto Bars, and F-Bomb pouches. My personal favorite is still ChocoPerfection, it gets an A- keto friendly grade and an A+ in taste from me.

ChocoperfectionSmall.png

They have a lot of great flavors too, dark and dark mint are my favorites and Raspberry is the only flavor I don’t like. The dark mint with a handful of macadamia nuts tastes just like thin mint cookies. You get the classic mint chocolate flavor with the salty and crunchy macadamia nuts, it’s my favorite ultra low carb dessert.

If you’re interested in trying some I’d recommend getting the variety pack and a pack of the dark chocolate so you can try all their flavors and still have more of the dark which you’re going to like anyways. They have free shipping in the United States too which is sweet. For more expertly curated and guaranteed keto friendly products check out the Keto Shop!

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