Are Quest Bars Ketogenic 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 Quest protein bars.

I think keto dieters naturally gravitate towards protein bars like Quest'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 a keto dieter favorite, Quest protein bars, give them keto friendly grades, and see how they stack up to other low carb treats!

ChocolateChipCookieDoughQuestBar.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

Quest Protein Bars Keto Friendly Grades:

Overall factors: 14-16g of fiber per bar (depending on flavor) from a mix of soluble corn fiber, almonds, and sometimes chocolate or other ingredients. I'm going to go with Keto Connects estimate and count 10% of soluble corn fiber grams as carbs and also estimate at least 10g of the 14-16g of fiber is soluble corn fiber to add 1g of hidden net carbs to each bar (not added to net carbs below but factored into grades). Also low nutritional density and very easy to overeat Quest Bars factored in.

Alphabetical order (right to left):

  • Apple Pie: F-
    7g Net carbs per 190 calorie 60g bar
    3.7 Net carbs per 100 calories (Red)
    3g Sugar
     
  • Chocolate Brownie: F+
    5g Net carbs per 190 calorie 60g bar
    2.8 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Cinnamon Roll: D
    4g Net carbs per 180 calorie 60g bar
    2.2 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Double Chocolate Chunk: D
    4g Net carbs per 180 calorie 60g bar
    2.2 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Oatmeal Chocolate Chip: F+
    5g Net carbs per 190 calorie 60g bar
    2.6 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Rocky Road: D-
    5g Net carbs per 210 calorie 60g bar
    2.4 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Vanilla Almond Crunch: D
    4g Net carbs per 200 calorie 60g bar
    2 Net carbs per 100 calories (Orange)
    1g Sugar
  • Birthday Cake: F+
    5g Net carbs per 180 calorie 60g bar
    2.8 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Chocolate Chip Cookie Dough: D
    4g Net carbs per 200 calorie 60g bar
    2 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Coconut Cashew: D
    4g Net carbs per 190 calorie 60g bar
    2.1 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Mint Chocolate Chunk: D
    4g Net carbs per 200 calorie 60g bar
    2 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Peanut Butter Brownie Smash: F
    6g Net carbs per 190 calorie 60g bar
    3.2 Net carbs per 100 calories (Red)
    2g Sugar
     
  • S'Mores: D
    4g Net carbs per 190 calorie 60g bar
    2.1 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • White Chocolate Raspberry: F
    5g Net carbs per 200 calorie 60g bar
    2.5 Net carbs per 100 calories (Orange)
    1g Sugar
  • Blueberry Muffin: F+
    5g Net carbs per 190 calorie 60g bar
    2.6 Net carbs per 100 calories (Orange)
    2g Sugar
     
  • Chocolate Peanut Butter: D-
    4g Net carbs per 170 cal 60g bar
    2.4 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Cookies & Cream: D
    4g Net carbs per 200 calorie 60g bar
    2 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Mocha Chocolate Chip: D
    4g Net carbs per 180 calorie 60g bar
    2.2 Net carbs per 100 calories (Orange)
    0g Sugar
     
  • Peanut Butter Supreme: D-
    5g Net carbs per 70 calorie 60g bar
    2.4 Net carbs per 100 calories (Orange)
    1g Sugar
     
  • Strawberry Cheesecake: F+
    5g Net carbs per 180 calorie 60g bar
    2.8 Net carbs per 100 calories (Orange)
    2g Sugar

Quest Bars Keto Friendly Conclusion:

 
Quest-Bar-vs-Treats.png
 

Quest protein bars have a lot going for them compared to other protein bars out there. I like their taste, chewy texture, they're lower in carbs than most protein bars (besides Keto Bars), and they have quality ingredients like unsweetened chocolate, almonds, Erythritol, sea salt, cocoa butter, and sea salt.

Unfortunately, they were just not made for the keto diet because they're high in protein, low in fat, a bit too high in carbs, and are difficult to not overeat. If you're like me, you discovered Quest bars not looking for a high protein snack, but a tasty sweet treat that was still keto friendly. Let's compare Quest Bars to other more keto friendly sweet treats:

 

Quest Bars vs F-Bombs, ChocoPerfection, Nui Cookies, and Keto Bars

 

As you can see, when comparing Quest Bars to the best keto-friendly treats out there by net carbs per 100 calories, which is the most consistent indicator of keto friendliness, Quest bars are just not in the same class. So in conclusion I recommend going with more keto friendly sweet treats, my personal favorite is 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.

I also highly recommend Nui cookies, Keto Bars, and F-Bomb pouches, they're all ultra keto friendly and delicious. For more expertly curated and guaranteed keto friendly products check out the Keto Shop!

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