Kirkland Protein Bars: Keto-Friendly Or Not?

Are Kirkland protein bars keto? This is a question that has been asked by many, especially those following a ketogenic diet. Costco's Kirkland Signature protein bars come in a variety of flavors and are marketed as a low-carb, high-protein snack. While the bars do have some keto-friendly ingredients and macronutrients, there are some concerns about the quality of certain ingredients and the overall carb count. Some people have reported that the bars have negatively impacted their ketosis, and the formula has changed over time, affecting the taste and texture. So, are Kirkland protein bars keto-friendly? The answer is nuanced, and it depends on individual carb tolerance and ingredient sensitivities. While the bars may work for some people, others may need to choose an alternative option to stay within their keto diet guidelines.

Kirkland protein bars: keto-friendly or not?

Protein bars are a convenient snack for those on the ketogenic diet, but are Kirkland's protein bars a good option?

The Ingredients

Kirkland protein bars have a lot of positive features. They are tasty, with a chewy texture, and include quality ingredients such as unsweetened chocolate, cashews, Erythritol, sunflower lecithin (instead of soy lecithin), and stevia. The bars are also gluten-free and low in sugar, with only 1g per bar.

The bars do, however, contain a blend of milk protein isolate and whey protein isolate. Milk protein isolate is a cheaper alternative to whey protein powder and may contain casein, which some people are sensitive to. Whey protein, on the other hand, is usually casein-free and has additional benefits such as supporting muscle growth and satiety.

The bars also contain two sweeteners: stevia and erythritol. Stevia is a natural sweetener that comes from the leaves of the Stevia rebaudiana plant and can improve insulin sensitivity. Erythritol is a sugar alcohol, which is a less digestible form of carbohydrate, but it can cause digestive issues for some people.

The Macros

The macros for Kirkland protein bars vary depending on the flavour, but as an example, the Chocolate Peanut Butter Chunk bar contains 23 grams of total carbohydrates, 15 grams of total fiber, 4 grams of sugar alcohol, and 21 grams of protein.

The net carb count is a key consideration for those on the keto diet. The net carbs for this bar can be calculated as 4 grams (subtracting total fiber and sugar alcohols from total carbs). This is within the range for a low-carb bar. However, some people who are sensitive to glucose may only subtract half of the sugar alcohols, which would give a net carb count of 6 grams.

Others may not subtract any fiber or sugar alcohols at all, in which case the carb count would be 23 grams, which is outside the keto-friendly range.

The Verdict

Overall, Kirkland protein bars appear to be mostly keto-friendly when considering the ingredients and macros. The net carb count is relatively low, and the ingredients are free from red flags for the keto diet.

However, there are some quality concerns with the protein sources, and the total carb count may be too high for those who do not subtract fiber and sugar alcohols from their calculations.

For those who are unsure, it is recommended to try the bars and check your ketone levels after consumption to ensure they work for your body.

Ingredients and macros

The ingredients and macros of Kirkland protein bars have been a topic of discussion and debate among keto dieters and those following a low-carb lifestyle. While the bars are marketed as low-carb, there have been concerns about their true carb count and the impact on ketosis.

Ingredients:

The ingredients in Kirkland protein bars vary slightly depending on the flavour, but the primary ingredients across all varieties include:

• Protein blend (milk protein isolate, whey protein isolate)
• Dietary fibre (tapioca starch/corn fibre)
• Peanut butter (in some flavours)
• Erythritol
• Sweeteners (stevia, steviol glycosides)
• Cocoa butter
• Cocoa powder
• Natural flavours

Macronutrients:

The macronutrient composition of Kirkland protein bars is as follows:

• Total Carbohydrates: 23-24 grams
• Total Fibre: 15 grams
• Sugar Alcohol: 4 grams
• Net Carbs: 4-10 grams (variable due to fibre and sugar alcohol content)
• Total Protein: 21-22 grams
• Fat: 5-6 grams

Keto-Friendliness:

The keto-friendliness of Kirkland protein bars is a matter of debate. Some people consider them keto-friendly due to their low net carb count (4-6 grams, depending on the calculation method). However, others argue that the bars are not ideal for ketosis because of their high protein content, low fat content, and the presence of hidden carbs from tapioca fibre. Additionally, the quality of ingredients, such as non-grass-fed whey and milk protein isolate, has been questioned.

Comparison with Other Keto Bars:

When compared to specialised keto bars, like Perfect Keto bars, Kirkland bars have a higher net carb count (4 grams vs 2 grams) and more than twice the total carbs (23 grams vs 11 grams). Kirkland bars also have a higher protein content but a lower fat content, which is less aligned with the keto diet's focus on fat intake.

Nutritional information

Kirkland protein bars are marketed as a low-carb, low-sugar, and high-protein snack. They come in packs of 20, usually sold as a 2-pack of 20, and cost about $1 per bar. The bars are available in four different flavours, including Chocolate Peanut Butter Chunk, Chocolate Chip Cookie Dough, Cinnamon Roll, and Chocolate Brownie.

Macronutrients

The macronutrient composition of Kirkland bars is as follows:

• Total Carbohydrates: 23 grams
• Total Fiber: 15 grams
• Sugar Alcohol: 4 grams
• Total Protein: 21 grams
• Fat: 6 grams

The net carb count is 4 grams per bar, which is calculated by subtracting the total fiber and sugar alcohols from the total carbs. This places the bars in the low-carb category.

However, some individuals with glucose sensitivity may choose to subtract only half of the sugar alcohols from the total carbs, resulting in a net carb count of 6 grams. Additionally, those who do not subtract fibre from the total carbs would consider the bar to be outside the low-carb and keto categories, with a total carb count of 23 grams.

Ingredients

The ingredients in the Chocolate Peanut Butter Chunk flavour are as follows:

• Protein blend (milk protein isolate, whey protein isolate)
• Dietary fibre from tapioca starch
• Peanut butter (peanuts)
• Erythritol
• Peanut flour
• Natural flavours
• Cocoa butter
• Cocoa powder (processed with alkali)
• Sea salt
• Sunflower lecithin
• Unsweetened chocolate
• Steviol glycosides (stevia)

Sweeteners

Kirkland bars contain two sweeteners: stevia and erythritol. Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which provides sweetness without the sugar and may improve insulin sensitivity and blood lipids. Erythritol is a sugar alcohol, which has a similar sweetness to sugar but is less digestible and may cause digestive issues for some individuals.

Protein Blend

The bars contain a blend of milk protein isolate and whey protein isolate. Milk protein isolate is a cheaper alternative to whey protein powder and may contain casein, which some individuals are sensitive to. Whey protein, on the other hand, is typically casein-free and has various health benefits, including supporting muscle growth, blood pressure regulation, increased satiety, and weight loss. However, the source of whey is important, with grass-fed whey being preferable as it indicates lower contamination levels. There is no evidence that the whey used in Kirkland bars is from grass-fed cows.

Taste and texture

The Kirkland protein bars have a chewy texture and are described by some as tasty. The Chocolate Peanut Butter Chunk flavour has been described as "chewy and flavorful" when fresh, but can become "crumbly and hard" and "tasteless" when they've been sitting on the shelf for a while. Some people also complain that these bars are a bit too sweet, likely due to the sugar alcohols.

The Chocolate Chip Cookie Dough flavour has been described as "tasty" by one reviewer, but another commenter said that the new recipe, which uses corn fibre, is "pretty gross".

The Cookies & Cream flavour has 5g of fat, 22g of protein, and 180 calories per bar.

Alternative keto-friendly bars

While the Kirkland protein bars are a good option for those on a keto diet, there are several other keto-friendly bars available in the market. Here are some alternatives:

Perfect Keto Bars :

These bars are an excellent choice for those who want a tasty treat with loads of healthy fats. They are made with cold-processed grass-fed whey protein concentrate and contain MCTs (Medium-Chain Triglycerides) for an energy boost. They have 10 grams of protein, 22 grams of fat, 8 grams of fibre, and 2-3 grams of net carbs.

MariGold Bars:

Considered one of the best keto protein bars money can buy, MariGold Bars are hand-crafted in small batches with grass-fed whey protein concentrate and grass-fed ghee. They have a short shelf life as they are made fresh. Each bar contains 20 grams of protein, 18 grams of fat, 8 grams of fibre, and 2-3 grams of net carbs.

Keto Bars (Original):

The original Keto Bars are mostly made of fat, with a combination of nuts and coconut oil, making them ideal for keeping you full and in ketosis. They are absolutely delicious, coming in two flavours: chocolate peanut butter and chocolate coconut. Each bar has 21 grams of fat, 8 grams of protein, and 3 grams of net carbs.

Bulletproof Collagen Bars:

These bars are nutrient-dense, containing collagen and MCT oil. However, they have a relatively high net carb count of 11 grams, which may not be suitable for those on a strict keto diet. Each bar provides 12 grams of protein, 12 grams of fat, and 5 grams of fibre.

BHU Fit BHU Keto Bars:

These refrigerated keto bars taste like a decadent dessert and come in various flavours, such as chocolate chip cookie dough and peanut butter chocolate chip cookie dough. They are a good option for those looking for a keto bar with a fudgy texture and no artificial sweeteners or preservatives.

Dang Bars:

Dang Bars are a great plant-based option, containing only vegan ingredients. They have 4-5 grams of carbs and 14-15 grams of fat, making them keto-compliant. They are made with recognisable nutritious ingredients like nuts, pea protein, and chia and sunflower seeds.

SlimFast Keto Fat Bomb Bars:

These bars are high in fat (14 grams) and low in net carbs (3 grams). They contain a variety of healthy fats, including MCTs, sunflower butter, and almond butter. However, they have a long list of ingredients, including isomalto-oligosaccharides, which have a high glycemic index.

Quest Bars:

While Quest Bars are very popular, they are not highly recommended due to their inadequate fat content and artificial ingredients. They are also high in sugar alcohols, which can affect ketosis.

No Cow Dipped Bars:

These vegan and keto-friendly bars are made with plant-based ingredients and are certified gluten-free, soy-free, Non-GMO Project verified, and kosher. They have a high fibre content, with 11-15 grams of fibre per bar, and come in various flavours like Chocolate Sea Salt and Chocolate Mint Cookie.

CanDo Keto Krisp Bars:

These bars offer a unique texture, being crispy yet soft and chewy. They come in traditional and creative flavours, such as Butter & Salt and Almond Butter Blackberry Jelly. They are gluten-free and sweetened with stevia and erythritol, keeping the sugar content low.

There are plenty of keto-friendly protein bar options available to suit different tastes and preferences. It is important to read the ingredient lists and nutrition facts to ensure they align with your dietary needs and goals.

Frequently asked questions