Sugar Alcohols in Protein Bars — Explained
A complete guide to sugar alcohols in protein bars — what they are, why brands use them, and whether you should avoid them.
Quick Summary
Sugar alcohols (erythritol, maltitol, sorbitol) are low-calorie sweeteners used in protein bars to reduce sugar content. They're generally safe but cause digestive issues (bloating, gas, diarrhea) in 30-50% of people.
Last updated: August 21, 2026
What Are Sugar Alcohols?
Sugar alcohols are a type of carbohydrate that taste sweet but have fewer calories than regular sugar. Despite the name, they contain neither sugar nor alcohol. Common types in protein bars include erythritol, maltitol, sorbitol, xylitol, and isomalt. They're popular because they don't spike blood sugar as much as regular sugar and have fewer calories (0.2-2.6 cal/g vs 4 cal/g for sugar).
Pros & Cons
The good and the bad of sugar alcohols in protein bars
Pros
- •Fewer calories than sugar (0.2-2.6 cal/g vs 4 cal/g)
- •Lower glycemic impact — better for blood sugar control
- •Don't promote tooth decay
- •Allow bars to be labeled "sugar-free" or "low sugar"
- •Erythritol is the best tolerated (almost zero digestive issues)
Cons
- •Cause bloating, gas, and diarrhea in 30-50% of people
- •Maltitol is the worst offender — nearly as bad as sugar for blood sugar
- •Can trigger IBS symptoms
- •High doses (>20g/day) cause digestive distress in most people
- •Some people experience a "cooling" aftertaste
Bars Without Sugar Alcohols
Top-rated options related to sugar alcohols
Off The Farm
P.B. Banana
Top-tier bar scoring highly across all tasting and macro audits.
Cal
450
Protein
20g
Sugar
21g
RXBAR
Chocolate Sea Salt
Balanced daily macro source with clean ingredients and solid taste.
Cal
200
Protein
12g
Sugar
14g
CLIF BUILDER'S
Clif Builders Vanilla Almond
Clean plant-based recipe ideal for a vegan lifestyle.
Cal
290
Protein
20g
Sugar
18g
Built Bar
Puff Protein Bar Variety Pack
Balanced daily macro source with clean ingredients and solid taste.
Cal
140
Protein
17g
Sugar
7g
Kize
KiZE Almond Butter Energy Bar
Balanced daily macro source with clean ingredients and solid taste.
Cal
220
Protein
10g
Sugar
11g
Peak Protein
Bar Chocolate Peanut Butter Crunch
Balanced daily macro source with clean ingredients and solid taste.
Cal
290
Protein
20g
Sugar
8g
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