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:

 
  Rule of Thumb:  0-4% great, 5-8% ok, 9-12% caution, 13%+ red alert

Rule of Thumb: 0-4% great, 5-8% ok, 9-12% caution, 13%+ red alert

 
  • Percent of Total Calories from Net Carbohydrates: Since servings sizes often vary significantly, this is the most consistent metric of keto-friendliness.

  • Net Carbs per Serving: What is a serving size and how many carbs are in it?

  • Glycemic and Insulin Index of Ingredients: Not all carbohydrates and protein have the same effect on our blood sugar and insulin levels.

  • Hidden Carbs: Hidden carbohydrates are based on the caloric values and glycemic indexes of ingredients sometimes classified as fibers or sugar alcohols.

  • Nutritional Density: Foods that are higher in percent of total calories from net carbs but are also high in nutrition per calorie can still be worth eating like broccoli.

  • Easy to Overeat: Some foods are difficult not to overeat and require extra willpower to avoid overindulging which is an important factor to consider.

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.

Alphabetical order (right to left):

  • Apple Pie: F-
    7g net carbs per 190 calorie 60g bar
    15% of calories from net carbs (Red)
    3g Sugar

  • Chocolate Brownie: F+
    5g net carbs per 190 calorie 60g bar
    11% of calories from net carbs (Orange)
    1g Sugar

  • Cinnamon Roll: D
    4g net carbs per 180 calorie 60g bar
    9% of calories from net carbs (Orange)
    1g Sugar

  • Double Chocolate Chunk: D
    4g net carbs per 180 calorie 60g bar
    9% of calories from net carbs (Orange)
    1g Sugar

  • Oatmeal Chocolate Chip: F+
    5g net carbs per 190 calorie 60g bar
    11% of calories from net carbs (Orange)
    1g Sugar

  • Rocky Road: D-
    5g net carbs per 210 calorie 60g bar
    10% of calories from net carbs (Orange)
    1g Sugar

  • Vanilla Almond Crunch: D
    4g net carbs per 200 calorie 60g bar
    8% of calories from net carbs (Yellow)
    1g Sugar

  • Birthday Cake: F+
    5g net carbs per 180 calorie 60g bar
    11% of calories from net carbs (Orange)
    1g Sugar

  • Chocolate Chip Cookie Dough: D
    4g net carbs per 200 calorie 60g bar
    8% of calories from net carbs (Yellow)
    1g Sugar

  • Coconut Cashew: D
    4g net carbs per 190 calorie 60g bar
    8% of calories from net carbs (Yellow)
    1g Sugar

  • Mint Chocolate Chunk: D
    4g net carbs per 200 calorie 60g bar
    8% of calories from net carbs (Yellow)
    1g Sugar

  • Peanut Butter Brownie Smash: F
    6g net carbs per 190 calorie 60g bar
    13% of calories from net carbs (Red)
    2g Sugar

  • S'Mores: D
    4g net carbs per 190 calorie 60g bar
    11% of calories from net carbs (Orange)
    1g Sugar

  • White Chocolate Raspberry: F
    5g net carbs per 200 calorie 60g bar
    10% of calories from net carbs (Orange)
    1g Sugar

  • Blueberry Muffin: F+
    5g net carbs per 190 calorie 60g bar
    11% of calories from net carbs (Orange)
    2g Sugar

  • Chocolate Peanut Butter: D-
    4g net carbs per 170 cal 60g bar
    9% of calories from net carbs (Orange)
    1g Sugar

  • Cookies & Cream: D
    4g net carbs per 200 calorie 60g bar
    8% of calories from net carbs (Yellow)
    1g Sugar

  • Mocha Chocolate Chip: D
    4g net carbs per 180 calorie 60g bar
    9% of calories from net carbs (Orange)
    0g Sugar

  • Peanut Butter Supreme: D-
    5g net carbs per 200 calorie 60g bar
    10% of calories from net carbs (Orange)
    1g Sugar

  • Strawberry Cheesecake: F+
    5g net carbs per 180 calorie 60g bar
    11% of calories from net carbs (Orange)
    2g Sugar

Quest Bars Keto Friendly Conclusion:

 
Quest-Bar-vs-Treats-Smaller.png

Quest Bars vs Keto Friendly Snacks

Percent of Total Calories from Net Carbs
 

Quest protein bars are still the most keto friendly protein bars I’ve found (besides Keto Bars), unfortunately they’re just too high in carbs and low in fat for me to recommend. If you’re like me and your interest in Quest Bars comes from wanting an easy keto friendly treat then you’re still in luck! ChocoPerfection chocolate is my absolute favorite ultra keto friendly dessert and switching the two out had a huge positive impact on my ketone levels.

If you’re in the other camp and looking for a easy protein snack, I recommend Chomps grass-fed (and finished) beef sticks or chocolate Perfect Keto Collagen. Otherwise check out the Keto Shop for more expertly curated and guaranteed keto friendly sweet treats, savory snacks, and more!

Also, if you have any other burning keto diet questions you’d like expert answers to, check out the Ask an Expert service! Starting a new job on Monday and want to know where the best keto friendly food spots are nearby? Or maybe your family likes to go to the Olive Garden on Sundays and you want to know what you can order on their menu? Whatever your question, get a rock-solid answer in your inbox within 24 hours!

Get a Savage Fuel Exclusive Fat is your Friend Mug!

Note: This post contains affiliate links that make me a small percentage of the sales at no cost to you. This is currently the best way for me to keep Savage Fuel sustainable and work towards developing and producing original ketogenic products that I wish existed.

Disclaimer: I am not a doctor. Please consult a medical professional before making any medical decisions. These are my personal opinions based on years of practicing the ketogenic diet.