Report

Every KIND Bar—Ranked!

The FDA might not consider KIND bars' superfood ingredients perfectly healthy, but we know there's way more to the story.

Report

Every KIND Bar—Ranked!

The FDA might not consider KIND bars' superfood ingredients perfectly healthy, but we know there's way more to the story.

KIND has recently come under fire for making the claim that its snack bars are healthy. “But they’re made with whole nuts, fruits, whole grains, and ingredients you can pronounce!” you say. And you’re right. But according to FDA standards, fatty foods like almonds, coconut, and sunflower seeds are prevented from being branded as “healthy” because these foods contain more than 1 gram of saturated fat. Since most KIND bars contain at least one of these ingredients, it’s no surprise that some bars don’t meet this criteria.

Unlike the FDA, we here at Eat This, Not That!, recognize the strong evidence backing the nutritional benefits of consuming whole foods with saturated fat. Nutritionist Lisa Moskovitz, RD, CDN, explains, “While nuts and seeds do contain some saturated fats, they're also chock full of nutrients from heart-healthy fiber, MUFAS (mono-unsaturated fats), omega-3s, bone-building magnesium, calcium and energizing iron.” And for this reason, when it came to ranking every KIND bar, we chose to leave fat out of the equation.

While these fatty ingredients aren’t a factor, there is an unhealthy culprit lurking in these snack bars: added sugar. When we say “added sugar,” we’re not talking about the naturally occurring stuff like lactose, the sugar in dairy products, or fructose, the sugar in fruit. These sugars are naturally paired with fiber, which slows the digestion of the sugar to prevent it from spiking insulin response or damaging your liver, the two serious side effects of added sugar. Rather, added sugars—like honey and vegetable glycerine—are ingredients contributed during the processing of food to provide sweetness and end up adding calories without providing additional nutrients.

“Too much sugar does not just make us fat; it can also make us sick,” according to an editorial in the journal JAMA Internal Medicine. Fortunately, giving up added sugar has been shown to improve cholesterol and blood sugar levels. That’s why we rifled through the nutritional data for instances of added sugar (along with other extra benefits like fiber and protein) of every KIND bar so you won’t be packing on the pounds next time you pack a snack. And to start losing weight today, check out these 10 Genius Tips to Lose 10 Pounds!

CATEGORY 1: KIND FRUIT & NUT BARS

These Fruit & Nut bars were ranked based on total sugar, fiber, and protein. Higher amounts of protein and fiber earned points, while bars lost points for more instances of added sugar (i.e. those not naturally occurring in fruits and milk) in the form of either sugar, glucose syrup, glucose, glycerol, glycerin or honey and their placement in the list of ingredients (i.e. quantity by weight). We chose not to rank based on calories, fat, or saturated fat because most fat in these KIND bars comes from nuts and the calorie differences between bars were minimal. From just okay to pretty great…

10

ALMONDS & APRICOTS IN YOGURT

KIND ALMONDS and APRICOTS IN YOGURT

Nutrition: 190 calories, 11 g fat (5 g saturated fat), 25 mg sodium, 23 g carb, 2.5 g fiber, 16 g sugar, 3 g protein
Ingredients: Almonds, coconut, honey, non GMO glucose, sugar, palm kernel oil, apricots, apple juice, crisp rice, vegetable glycerine, whey, skim milk, powdered yogurt, soy lecithin, chicory root fiber, citrus pectin, vanilla, natural apricot flavor.

Coming in with the highest sugar content of all the KIND bars, Almonds & Apricots in Yogurt should be your last pick when grabbing a Fruit & Nut bar. Yes, some of the 16 grams of sugar can be attributed to the sugars found naturally in fruit (fructose) and milk (lactose), but there are still four instances of added sugar, and total sugar accounts for over a third of all calories. Even worse, three of the added sugars are in the top five ingredients, meaning there is a higher quantity of sugar than there are apricots. Instead, grab one of these 25 Best Yogurts for Weight Loss.

9

FRUIT & NUTS IN YOGURT

KIND FRUIT and NUTS IN YOGURT

Nutrition: 200 calories, 13 g fat (3 g saturated fat), 15 mg sodium, 19 g carbs, 2.5 g fiber, 12 g sugar, 5 g protein
Ingredients: Mixed nuts (peanuts, almonds, brazil nuts, walnuts), honey, sugar, dried fruit (sultanas, dates, raisins), non GMO glucose, palm kernel oil, crisp rice, apricots, apple juice, whey, skim milk, powdered yogurt, vegetable glycerine, flax seeds, soy lecithin, chicory root fiber, vanilla, citrus pectin, natural apricot flavor.

Dipping fruit and nuts in yogurt means you’re in for a sugar rush. Although scientists at Turkey’s Marmara University found that the sugar in yogurt (naturally-occurring lactose) doesn’t erode tooth enamel, the same may not be able to be said about this yogurt bar, which contains the types of added sugars (sucrose, glucose, and fructose) that represent the primary causes of cavities in industrialized countries.

8

ALMOND & COCONUT

KIND ALMOND COCONUT

Nutrition: 190 calories, 12 g fat (5 g saturated fat), 25 mg sodium, 21 g carbs, 3 g fiber, 12 g sugar, 3 g protein
Ingredients: Almonds, coconut, honey, non GMO glucose, crisp rice, chicory root fiber, soy lecithin.

The coconut fruit is not a big source of naturally-occurring sugars, meaning the total sugar content you see here is most likely all from the added honey and glucose. If you’re looking to lose weight, get your coconut fix with the best weight-loss smoothie ever—just use coconut milk!

7

ALMOND & APRICOT

KIND ALMOND APRICOT

Nutrition: 180 calories, 10 g fat (3.5 g saturated fat), 25 mg sodium, 23 g carbs, 3 g fiber, 13 g sugar, 3 g protein
Ingredients: Almonds, coconut, honey, non GMO glucose, apricots, apple juice, crisp rice, vegetable glycerine, chicory root fiber, soy lecithin, citrus pectin, natural apricot flavor.

You would assume that apricots would be listed as the first ingredient (or second), but they’re not even the fourth. In fact, these bars contain more sugar than apricots. Not sure what vegetable glycerine is? It’s just another name for an added sugar that has the consistency of a thick syrup.

6

BLUEBERRY VANILLA & CASHEW

KIND BLUEBERRY VANILLA CASHEW

Nutrition: 190 calories, 10 g fat (1.5 g saturated fat), 25 mg sodium, 23 g carb, 2.5 g fiber, 11 g sugar, 4 g protein
Ingredients: Cashews, blueberry pieces (blueberries, sugar, apples, plum, apple juice, vegetable glycerine, citrus pectin, natural blueberry flavor), almonds, honey, non GMO glucose, raisins, crisp rice, chicory root fiber, vanilla extract, soy lecithin, sunflower oil.

According to KIND, blueberries are made of apples and plums! Well, not really, but they are added to the “blueberry pieces” in this bar for texture and extra sweetness, along with added sugars. Rather than nosh on this bar with natural blueberry flavor, pop a few raw blueberries to help burn belly fat and uncover your abs.

5

APPLE CINNAMON & PECAN

KIND APPLE CINNAMON PECAN

Nutrition: 190 calories, 12 g fat (1.5 g saturated fat), 20 mg sodium, 20 g carb, 2.5 g fiber, 10 g sugar, 4 g protein
Ingredients: Almonds, cashews, pecans, dried apples (apples, evaporated cane juice), honey, non GMO glucose, raisins, crisp rice, flax seeds, chicory root fiber, soy lecithin, cinnamon.

When a slice of sugary apple pie doesn’t quite fit into your diet plan, don’t fret, just substitute with KIND’s Apple Cinnamon & Pecan bar. Loaded with apples and cinnamon, two antioxidant-rich weight-loss tools, this bar will help you slim down and stay satisfied longer with the apples’ fat-burning fiber and cinnamon’s blood-sugar-stabilizing polyphenols.

4

PEANUT BUTTER & STRAWBERRY

KIND PEANUT BUTTER STRAWBERRY

Nutrition: 190 calories, 11 g fat (1.5 g saturated fat), 25 mg sodium, 19 g carb, 3 g fiber, 11 g sugar, 7 g protein
Ingredients: Peanuts, almonds, mixed fruit (strawberries, apples), honey, non GMO glucose, apple juice, soy protein isolate, peanut butter, vegetable glycerine, tapioca starch, chicory root fiber, soy lecithin, citrus pectin, elderberry juice, natural strawberry flavor, salt.

It’s one of the most popular workout partners, and for good reason: Peanut butter is a high protein snack packed with fiber, monounsaturated fats, and folate to help you burn fat and build muscle. But when it comes to peanut butter bars, it may surprise you how much protein is really from peanuts and what is supplemented. In this case, the high protein content is due to the addition of soy protein isolate, an almost purely protein extract of soy flour. We had to discount the added muscle-building properties of the added protein because when soy protein is isolated, it strips out all the other healthy nutrients, leaving behind potentially dangerous substances like hexane and aluminum.

3

ALMOND COCONUT CASHEW CHAI

KIND ALMOND COCONUT CASHEW CHAI

Nutrition: 200 calories, 14 g fat (4 g saturated fat), 15 mg sodium, 18 g carb, 3 g fiber, 8 g sugar, 5 g protein
Ingredients: Almonds, cashews, glucose syrup, coconut, honey, rice flour, soy lecithin, chai spice (cardamom, cinnamon, clove, ginger, nutmeg, black peppercorn, allspice), natural flavor, sugar, sea salt.

Say goodbye to that chai tea latte, and hello to KIND’s Almond Coconut Cashew Chai bar. Even though this chai-flavored nut bar hides added sugars underneath its warm spices, lucky for you, one of those spices is blood-sugar-balancing cinnamon. Cinnamaldehyde, the active ingredient in cinnamon, works as a blood sugar stabilizer by activating cells’ insulin receptors, which allows excess sugar to move out of the blood, according to a study in the Journal of Nutrition. You can also satisfy your cinnamon chai craving with Rooibos tea, one of our 21 Best Teas for Weight Loss.

2

FRUIT & NUT DELIGHT

KIND FRUIT and NUT DELIGHT

Nutrition: 200 calories, 13 g fat (1.5 g saturated fat), 10 mg sodium, 17 g carbs, 3 g fiber, 9 g sugar, 6 g protein
Ingredients: Mixed nuts (peanuts, almonds, brazil nuts, walnuts), honey, dried fruit (sultanas, dates, raisins), non GMO glucose, crisp rice, apricots, apple juice, vegetable glycerine, flax seeds, soy lecithin, chicory root fiber, citrus pectin, natural apricot flavor.

This Fruit & Nut Delight ranks higher than the last bar despite its higher sugar content because of its extra gram of protein, most likely due to the addition of flax seeds on top of the already protein-rich nuts. One ounce of flax seeds contains 5.1 grams of protein—nearly the same as an ounce of chicken—and just half an ounce provides the richest source of heart-healthy omega-3 fatty acids to help build lean muscle and turbocharge your weight loss.

AND THE #1 BEST FRUIT & NUT KIND BAR IS… NUT DELIGHT

KIND NUT DELIGHT

Nutrition: 210 calories, 15 g fat (2 g saturated fat), 10 mg sodium, 14 g carbs, 3 g fiber, 5 g sugar, 6 g protein
Ingredients: Mixed nuts (peanuts, almonds, walnuts, brazil nuts), honey, non GMO glucose, crisp rice, chicory root fiber, flax seeds, soy lecithin.

Simple isn’t always better, but in this case, it is. A bar made up of nuts, a couple of added sweeteners, rice, and flax seeds is a solid source of fiber and protein with just a small amount of total sugar. Nuts are loaded with heart-healthy fats like the polyunsaturated fats found in walnuts that activate genes that reduce fat storage and improve insulin metabolism and the monounsaturated fats in almonds that help keep you satiated. Buy the #1 KIND bar in this category online!

CATEGORY 2: KIND PLUS BARS

Because these KIND PLUS Bars all sit within a small calorie range, we chose to rank primarily on instances and amounts of added sugar, total sugar, fiber, and protein.

5

DARK CHOCOLATE CHERRY CASHEW + ANTIOXIDANTS

KIND DARK CHOCOLATE CHERRY CASHEW ANTIOXIDANTS

Nutrition: 180 calories, 9 g fat (2.5 g saturated fat), 20 mg sodium, 22 g carbs, 2.5 g fiber, 14 g sugar, 4 g protein
Ingredients: Cashews, dark chocolate flavored coating (palm kernel oil, chicory root fiber, sugar, cocoa powder, soy lecithin, natural flavor, salt), almonds, glucose syrup, sugar, cherries, honey, peanuts, cranberries, raisins, rice flour, unsweetened chocolate, soy lecithin, chicory root fiber, sea salt, Vitamin A (Vit. A acetate), Vitamin C (Ascorbic Acid), Vitamin E (D-Alpha Tocopheryl).

Approximately 82% of cashew’s (the first ingredient) fat content is unsaturated and more than half are heart-healthy monounsaturated fats. Sadly, with four added sugars and a rather lengthy ingredient list, these are your worst Kind Plus bar.

4

CRANBERRY ALMOND + ANTIOXIDANTS

KIND CRANBERRY ALMOND ANTIOXIDANTS

Nutrition: 190 calories, 13 g fat (1.5 g saturated fat), 25 mg sodium, 20 g carbs, 3 g fiber, 11 g sugar, 4 g protein
Ingredients: Almonds, dried cranberries (cranberries, sugar), macadamias, honey, non GMO glucose, crisp rice, chicory root fiber, sunflower oil, Vitamin A (Vit. A Acetate), Vitamin C (Ascorbic Acid), Vitamin E (D-Alpha Tocopheryl Acetate).

Antioxidants help fight cancer-causing free radicals damage to the body and are found in many fruits and vegetables like cranberries, the second ingredient in this KIND bar. However, these naturally tart cranberries are dried and combined with three added sugars. So, while you may be warding off cancer when you chew on this, you may also be widening your waistline.

3

BLUEBERRY PECAN + FIBER

KIND BLUEBERRY PECAN

Nutrition: 190 calories, 12 g fat (1 g saturated fat), 20 mg sodium, 20 g carbs, 5 g fiber, 9 g sugar, 4 g protein
Ingredients: Almonds, pecans, honey, blueberry pieces (blueberries, sugar, apples, plums, apple juice, vegetable glycerin, citrus pectin, sunflower oil, natural blueberry flavor), cashews, non GMO glucose, raisins, chicory root fiber, crisp rice, soy lecithin.

The fiber in this bar derives from “chicory root fiber” or inulin, which is an added fiber found in many “high fiber” food products. It’s cheap to manufacture and adding the words “high in fiber” tricks consumers into thinking their cereal or bread is healthier than it truly is. It’s also naturally sweet and calorie free. Seems harmless enough, unless you suffer from a condition like Irritable Bowel Syndrome (IBS) and cannot tolerate even minute doses without discomfort.

THE #2 BEST KIND PLUS BAR IS…A TIE

Just one questionable ingredient led to the tied demise of these two KIND bars: soy protein isolate. While you’ll see high levels of protein in each bar, that is most likely due to the addition of this protein supplement. Isolating protein from soybeans can leave potentially dangerous substances like hexane and aluminum behind, warns nutritionist Stephanie Middleberg, RD. Ingesting small amounts of either substance isn’t likely to cause you harm, but a problem arises when they build up in your body over time and that’s when they can become a potential danger.

2a

PEANUT BUTTER DARK CHOCOLATE

KIND PEANUT BUTTER DARK CHOCOLATE

Nutrition: 200 calories, 13g fat (3.5 g saturated fat), 40 mg sodium, 17 g carbs, 2.5 g fiber, 9 g sugar, 7 g protein
Ingredients: Peanuts, almonds, honey, sugar, non GMO glucose, soy protein isolate, palm kernel oil, cocoa powder, peanut butter, chicory root fiber, tapioca starch, vanilla, whole milk, soy lecithin, salt.

Formerly known as “Peanut Butter Dark Chocolate + Protein”, this product was renamed because KIND failed to list the Daily Reference Value (DRV) of protein in the nutrition facts label to support their protein claim. But with 7 grams of protein, it provides 14 percent of the protein DRV (50 grams), the same amount you would find in an ounce of peanuts. However, the two aren’t exactly equal. Some of the protein in the bar comes from soy protein isolate, a highly processed ingredient.

2b

ALMOND WALNUT MACADAMIA WITH PEANUTS

KIND ALMOND WALNUT MACADAMIA WITH PEANUTS

Nutrition: 200 calories, 14 g fat (2 g saturated fat), 65 mg sodium, 13 g carbs, 2.5 g fiber, 7 g sugar, 10 g protein
Ingredients: Mixed nuts (peanuts, almonds, macadamias, walnuts, cashews, brazil nuts), honey, soy protein isolate, non GMO glucose, tapioca starch, vanilla extract, chicory root fiber, soy lecithin, salt.

This bar would have been ranked number one had it not been for the soy protein because it contains a whopping 10 grams of satiating amino acids and it contains some of the best nuts for a shrinking waist. Luckily you still have these 29 Best-Ever Proteins for Weight Loss that are the real thing.

1

AND THE #1 BEST KIND PLUS BAR IS… POMEGRANATE BLUEBERRY PISTACHIO + ANTIOXIDANTS

KIND POMEGRANATE BLUEBERRY PISTACHIO ANTIOXIDANTS

Nutrition: 190 calories, 10 g fat (1 g saturated fat), 25 mg sodium, 22 g carbs, 3 g fiber, 10 g sugar, 4 g protein
Ingredients: Mixed nuts (almonds, cashews, pistachios), mixed fruit (raisins, pomegranate, blueberries, apples, plums), honey, non GMO glucose, crisp rice, apple juice, sugar, vegetable glycerine, chicory root fiber, soy lecithin, citrus pectin, natural blueberry flavor, Vitamin A (Vit. A Acetate), Vitamin C (Ascorbic Acid), Vitamin E (D-Alpha Tocopheryl Acetate).

Antioxidant-rich blueberries are just a bonus to the array of minerals KIND adds to this Plus bar. Each bar contains 50 percent of your recommended daily intake of vitamins A, C, and E to help you maintain proper immune system function, elevate your mood, mop up metabolism-wrecking free radicals, and counteract stress hormones that trigger abdominal fat storage. Buy the #1 KIND bar in this category online!

CATEGORY 3: KIND NUTS SPICES BARS

Calorie counts only differed by 10, so in ranking the Kind Nuts & Spices Bars, we prioritized protein, fiber, instances of added sugar and total sugar. Least processed forms of sugar, like honey and maple syrup, contributed less to deductions than more processed forms like glucose syrup or glucose. Sugar being listed farther down the list of ingredients also played a role. Even though the sodium levels of certain “Sea Salt” varieties spike in comparison to the other bars, these levels are still well within a reasonable range, and thus, we did not factor them into our rankings.

8

MAPLE GLAZED PECAN & SEA SALT

KIND MAPLE GLAZED PECAN SEA SALT

Nutrition: 210 calories, 17 g fat (1.5 g saturated fat), 140 mg sodium, 13 g carbs, 5 g fiber, 5 g sugar, 5 g protein
Ingredients: Mixed nuts (pecans, almonds, peanuts), chicory root fiber, honey, glucose syrup, rice flour, maple syrup, sea salt, natural maple flavor, soy lecithin, sugar.

With a fairly short list of ingredients, we were disappointed to see how many times added sugar showed up in this Maple Glazed Pecan bar. Still, the addition of mixed nuts this bar has adds more fiber and protein than KIND’s other maple-flavored bar with pumpkin seeds.

7

SALTED CARAMEL & DARK CHOCOLATE NUT

KIND SALTED CARAMEL DARK CHOCOLATE NUT

Nutrition: 200 calories, 15 g fat (3.5 g saturated fat), 120 mg sodium, 16 g carbs, 6 g fiber, 5 g sugar, 5 g protein
Ingredients: Peanuts, dark chocolate flavored coating (palm kernel oil, chicory root fiber, sugar, cocoa powder, soy lecithin, natural flavor, salt), almonds, cashews, chicory root fiber, pecans, honey, glucose syrup, rice flour, unsweetened chocolate, sea salt, natural flavor, soy lecithin, sugar.

When the Johnson’s Candy Company created Turtles candies in 1918, they made what would be one of the most iconic (and indulgent) flavor combinations. KIND’s take on the salted caramel, chocolate, and nut combo saves you 3 grams of sugar and leaves out the artificial flavors found in a single piece of the original Turtles (now made by NESTLE) all while providing good sources of fiber and protein from the mixed nuts.

6

DARK CHOCOLATE CINNAMON PECAN

KIND DARK CHOCOLATE CINNAMON PECAN

Nutrition: 200 calories, 16 g fat (3.5 g saturated fat), 20 mg sodium, 16 g carbs, 7 g fiber, 5 g sugar, 5 g protein
Ingredients: Mixed Nuts (Peanuts, Almonds, Pecans, Cashews), Chicory Root Fiber, honey, Palm Kernel Oil, sugar, non GMO glucose, Crisp Rice, Cocoa Powder, Cinnamon, Soy Lecithin, Milk Powder, Salt, Vanilla Extract.

Lose the salted caramel, but keep the chocolate and nuts, and the Turtle gets healthier (no surprise there). You’ll get an extra gram of satiating fiber from this pick compared to the bar above. For more fiber-filled treats, try some of these 50 Best Overnight Oats Recipes.

5

DARK CHOCOLATE NUTS & SEA SALT

KIND DARK CHOCOLATE NUTS SEA SALT

Nutrition: 200 calories, 15 g fat (3 g saturated fat), 125 mg sodium, 16 g carbs, 7 g fiber, 5 g sugar, 6 g protein
Ingredients: Mixed nuts (almonds, peanuts, walnuts), dark chocolate flavored coating (palm kernel oil, chicory root fiber, sugar, cocoa powder, soy lecithin, natural flavor, salt), chicory root fiber, honey, glucose syrup, rice flour, unsweetened chocolate, sea salt, soy lecithin, sugar

What seems to be a rearrangement of ingredients of the last bar somehow results in more protein, but hey, we’ll take it. The one change that stands out is the addition of walnuts to the group of mixed nuts. Walnuts are bursting with antioxidants and omega-3 fatty acids that can significantly reduce the risk of heart disease. Watch this video and find out What Happens to Your Body When You Eat Walnuts!

4

DARK CHOCOLATE MOCHA ALMOND

KIND DARK CHOCOLATE MOCHA ALMOND

Nutrition: 200 calories, 15 g fat (3 g saturated fat), 15 mg sodium, 16 g carbs, 7 g fiber, 5 g sugar, 6 g protein
Ingredients: Almonds, chicory root fiber, sugar, palm kernel oil, honey, non GMO glucose, cocoa powder, crisp rice, chocolate liquor, coffee, soy lecithin, cocoa butter, vanilla extract, madagascar vanilla, salt.

Add a touch of bitter coffee and this chocolate bar drops the extra sugar that was added to the Dark Chocolate Nuts & Sea Salt bar, making it rank just a little better. Less sugar means more space for cocoa powder to work its cardiovascular-health-bettering benefits.

3

CASHEW & GINGER SPICE

KIND CASHEW GINGER SPICE

Nutrition: 200 calories, 14 g fat (2 g saturated fat), 15 mg sodium, 16 g carb, 5 g fiber, 4 g sugar, 6 g protein
Ingredients: Cashews, almonds, peanuts, chicory root fiber, honey, non GMO glucose, crisp rice, ginger, sugar, spices, soy lecithin.

"So tell me what you want, what you really, really want…" Cue the Ginger Spice bar, which is a very decent source of protein. The Spice Girls would certainly be happy to hear about this KIND bar’s added benefits from bloat-banishing ginger, whose gingerol antioxidants can help reduce soreness brought on by exercise, whether that be dancing to Wannabe or tearing it up in the gym.

2a

DARK CHOCOLATE CHILI ALMOND

KIND DARK CHOCOLATE CHILI ALMOND

Nutrition: 200 calories, 15 g fat (3.5 g saturated fat), 115 mg sodium, 16 g carbs, 7 g fiber, 5 g sugar, 6 g protein
Ingredients: Mixed nuts (almonds, peanuts, cashews), chicory root fiber, palm kernel oil, sugar, honey, non GMO glucose, crisp rice, cocoa powder, sea salt, cascabel chili, ancho chili, soy lecithin, cinnamon, whole milk, vanilla extract, habanero chili.

Yes, these bars tied for second have an extra gram of sugar compared to the bars around them, but this is most likely from the natural sugar in milk. Where they really shine is on the fiber front, providing a quarter of your daily recommended intake. As an added benefit, this bar also contains cocoa powder, the anti-inflammatory spice that can help control inflammation-related diseases such as diabetes and degenerative diseases of the brain like Alzheimer’s.

2b

CARAMEL ALMOND & SEA SALT

KIND CARAMEL ALMOND SEA SALT

Nutrition: 200 calories, 16 g fat (3 g saturated fat), 125 mg sodium, 15 g carbs, 7 g fiber, 5 g sugar, 6 g protein
Ingredients: Almonds, chicory root fiber, honey, palm kernel oil, sugar, glucose syrup, rice flour, milk powder, sea salt, carob powder, soy lecithin, natural flavor, annatto.

For a bar whose name contains a sugar-based ingredient, this Caramel Almond & Sea Salt bar is surprisingly low in total sugar while being high in fiber and protein. On top of fiber-rich chicory root, almonds are actually another addition to the high fiber content. In fact, a quarter-cup of the tear-shaped nut serves up nearly five grams of belly-filling fiber for just 200 calories. They’re also rich in energy-boosting magnesium, which is why they’re a great snack for runners.

AND THE #1 BEST KIND NUTS & SPICES BAR IS… MADAGASCAR VANILLA ALMOND

KIND MADAGASCAR VANILLA ALMOND

Nutrition: 210 calories, 16 g fat (1.5 g saturated fat), 15 mg sodium, 14 g carbs, 6 g fiber, 4 g sugar, 7 g protein
Ingredients: Mixed nuts (almonds, peanuts, cashews, walnuts), chicory root fiber, honey, glucose syrup, rice flour, madagascar vanilla, soy lecithin, sugar, salt, calcium carbonate.

The high fiber and protein content isn’t the only good thing about this bar. It also has fat-blasting madagascar vanilla. In fact, research in the Journal of Food and Agriculture found that vanilla beans are high in oleic fatty acids, monounsaturated fats that can help reduce appetite and promote weight loss. Buy the #1 KIND bar in this category online!

CATEGORY 4: STRONG & KIND BARS

Because the nutritionals for these bars were identical in calories, fat, carbs, fiber, sugar, and protein, we had to take a closer look at the list of ingredients—higher placement of an added sugar product (regardless of its source) on the ingredient list contributed to deductions as well as more instances of added sugar.

3

THAI SWEET CHILI

KIND THAI SWEET CHILI

Nutrition: 230 calories, 16 g fat (1.5 g saturated fat), 125 mg sodium, 15 g carbs, 3 g fiber, 6 g sugar, 10 g protein
Ingredients: Almonds, honey, glucose syrup, pumpkin seeds, pea crisp (pea protein isolate, rice flour, rice starch), hemp seeds, turbinado sugar, sea salt, spices (ginger, red pepper, parsley, black pepper, basil, coriander, cinnamon), onion powder, garlic powder, sunflower lecithin, paprika, tomato powder, jalapeño chili, citric acid.

If the title is any giveaway, the word sweet may allude to the fact that the both the second and third ingredients in this bar are sugars. For this reason, we ranked the Thai Sweet Chili as the worst Strong & KIND bar. And for sweets that won’t widen your belt, check out 7 Amazing Things Bananas Do to Your Body.

2

HONEY MUSTARD

KIND HONEY MUSTARD

Nutrition: 230 calories, 16 g fat (1.5 g saturated fat), 115 mg sodium, 15 g carbs, 3 g fiber, 6 g sugar, 10 g protein
Ingredients: Almonds, honey, pumpkin seeds, glucose syrup, pea crisp (pea protein isolate, rice flour, rice starch), hemp seeds, sea salt, onion powder, chipotle chili, ancho chili, sunflower lecithin, distilled vinegar, garlic powder, mustard seed, black pepper, mustard seed oil, turmeric, paprika

Perhaps not too shockingly, the second ingredient in KIND’s Honey Mustard bar is, well, honey. We ranked it before the Thai Sweet Chili bar however, because the next sweetener is listed fourth as opposed to third. Sandwiched in between the two sugars are pumpkin seeds, which are “a great source of minerals; they’re lower in fat than almonds, and they offer antifungal and antiviral properties,” according to Angela Lemond, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics.

AND THE #1 KIND BAR IS…A THREE-WAY TIE!

The following three bars tied for first because their ingredient list and placement of added sugars is identical through the first six ingredients.

1a

HONEY SMOKED BBQ

KIND HONEY SMOKED BBQ

Nutrition: 230 calories, 16 g fat (1.5 g saturated fat), 125 mg sodium, 15 g carbs, 3 g fiber, 6 g sugar, 10 g protein
Ingredients: Almonds, pumpkin seeds, honey, non GMO glucose, pea crisp (pea protein isolate, rice flour, rice starch), hemp seeds, tomato powder, sea salt, spices (cayenne chili, black pepper, clove, cinnamon), sunflower lecithin, garlic powder, distilled vinegar, molasses, natural smoke flavor, mustard seed, citric acid.

The first ingredient in this Honey Smoked BBQ bar is considered the best nut for weight loss. Not only are almonds rich in the amino acid L-arginine, which helps build lean muscle and, according to Mayo Clinic researchers, reduces belly fat, but they also contain the minerals riboflavin, magnesium, and manganese, which are essential for a healthy metabolism. Buy this #1 KIND bar in this category online!

1b

HICKORY SMOKED

KIND HICKORY SMOKED

Nutrition: 230 calories, 16 g fat (1.5 g saturated fat), 125 mg sodium, 15 g carbs, 3 g fiber, 6 g sugar, 10 g protein
Ingredients: Almonds, pumpkin seeds, honey, glucose syrup, pea crisp (pea protein isolate, rice flour, rice starch), hemp seeds, smoked sea salt, sunflower lecithin, onion powder, garlic powder, natural smoke flavor.

KIND’s Hickory Smoked bars are a good vegan source of protein thanks to hemp seeds. These tiny bullets derive from the cannabis plant (no you can’t smoke them), and host a lengthy list of health benefits, including fending against heart disease, obesity, and metabolic syndrome. Plus, because the seed is considered a complete protein because they contain all nine essential amino acids. Buy this #1 KIND bar in this category online!

1c

ROASTED JALAPENO

KIND ROASTED JALAPENO

Nutrition: 230 calories, 16 g fat (1.5 g saturated fat), 140 mg sodium, 15 g carbs, 3 g fiber, 6 g sugar, 10 g protein
Ingredients: Almonds, pumpkin seeds, honey, glucose syrup, pea crisp (pea protein isolate, rice flour, rice starch), hemp seeds, jalapeño chili, onion powder, garlic powder, smoked sea salt, sunflower lecithin.

If you’re looking to achieve your best body goals, this KIND bar will heat up more than your mouth. That’s because it the compound capsaicin, which has been shown to increase body heat, boost metabolic rate and decrease appetite. In fact, scientists are currently looking at turning capsaicin into an all-natural anti-obesity supplement for its ability to activate our “good,” calorie-burning brown fat stores! Buy this #1 KIND bar in this category online!

CATEGORY 5: KIND HEALTHY GRAINS BARS

KIND’s Healthy Grains Bars were ranked based on placement of sugar in the ingredient list, number of added sugars, and the amount of total sugar. Extra points were awarded for more fiber or protein.

10

DARK CHOCOLATE CHUNK

KIND DARK CHOCOLATE CHUNK

Nutrition: 150 calories, 5 g fat (1.5 g saturated fat), 70 mg sodium, 23 g carbs, 2.5 g fiber, 8 g sugar, 2 g protein
Ingredients: Whole grain blend (oats, brown rice, millet, oat flour, buckwheat, amaranth, quinoa), tapioca syrup, dried cane syrup, honey, canola oil, coconut, chocolate liquor, sugar, brown rice syrup, molasses, gum acacia, sea salt, vanilla extract, cocoa butter, soy lecithin, Vitamin E (to maintain freshness).

Dark Chocolate Chunk is considered the worst KIND Healthy Grains Bar because it has most instances of added sugar. And according to findings in a 2015 article in Nutrition Review, which looked at dozens of studies conducted between 1972 and 2012, the more added sugar that sneaks its way into your diet, the poorer your dietary choices become.

9

DARK CHOCOLATE MOCHA

KIND DARK CHOCOLATE MOCHA

Nutrition: 150 calories, 4.5 g fat (1 g saturated fat), 80 mg sodium, 24 g carbs, 2 g fiber, 7 g sugar, 3 g protein
Ingredients: Whole grain blend (oats, brown rice, millet, amaranth, oat flour, buckwheat, quinoa), tapioca syrup, sugar, dried cane syrup, honey, canola oil, chocolate liquor, sugar, brown rice syrup, gum acacia, coffee, cocoa powder, sea salt, vanilla extract, cocoa butter, soy lecithin, Vitamin E (to maintain freshness).

The only reason Dark Chocolate Mocha is before Chunk is because it contains less sugar overall and more protein. However, they both contain six added sugars so unless you want to pack on the belly fat, keep reading.

8

CARAMEL MACCHIATO

KIND CARAMEL MACCHIATO

Nutrition: 140 calories, 4 g fat (1 g saturated fat), 75 mg sodium, 24 g carbs, 2 g fiber, 7 g sugar, 2 g protein
Ingredients: Whole grain blend (oats, brown rice, millet, amaranth, oat flour, buckwheat, quinoa), tapioca syrup, sugar, dried cane syrup, honey, palm kernel oil, canola oil, brown rice syrup, gum acacia, natural flavor, coffee, cocoa powder, sea salt, vanilla extract, soy lecithin, annatto, Vitamin E (to maintain freshness).

You’d be better off getting your Macchiato fix from this KIND bar version than sipping on a cup of Starbucks. A grande of the with 2% milk has 40 more calories, nearly the same amount of fat and carbs and almost five times as much sugar! Still it contains five added sugars, which is why we ranked it eighth. Consume this one in moderation.

7

VANILLA BLUEBERRY

KIND VANILLA BLUEBERRY

Nutrition: 140 calories, 4 g fat (0 g saturated fat), 75 mg sodium, 24 g carbs, 2.5 g fiber, 7 g sugar, 2 g protein
Ingredients: Whole grain blend (oats, brown rice, millet, oat flour, buckwheat, amaranth, quinoa), tapioca syrup, dried cane syrup, honey, canola oil, brown rice syrup, gum acacia, vanilla extract, blueberry puree, apple puree, plum puree, apple juice, glycerine, sea salt, Vitamin E (to maintain freshness), citrus fiber, citrus pectin, natural flavor.

Blueberry, apple and plum puree, added sugars and vanilla extract give this Blueberry Vanilla KIND bar its signature flavor. Sadly the added sugars precede the actual fruit itself.

6

POPPED SALTED CARAMEL

KIND POPPED SALTED CARAMEL

Nutrition: 140 calories, 4 g fat (1 g saturated fat), 70 mg sodium, 24 g carbs, 2 g fiber, 7 g sugar, 3 g protein
Ingredients: Whole grain blend (oats, millet, brown rice, buckwheat, amaranth, sorghum, quinoa, oat flour), tapioca syrup, dried cane syrup, honey, sugar, canola oil, palm kernel oil, brown rice syrup, gum acacia, sea salt, natural flavor, cocoa powder, vanilla extract, soy lecithin, Vitamin E (to maintain freshness).

With an extra gram of protein and the same number of added sugars, this Popped Salted Caramel bar steals sixth place. Still you would have to consume an entire box to meet even a third of your daily protein recommendations. For an easy way to sneak amino acids into your diet, check out these
23 Best Protein Shake Recipes!

5

POPPED DARK CHOCOLATE WITH SEA SALT

KIND POPPED DARK CHOCOLATE WITH SEA SALT

Nutrition: 140 calories, 4.5 g fat (1 g saturated fat), 95 mg sodium, 24 g carbs, 2 g fiber, 7 g sugar, 3 g protein
Ingredients: Whole grain blend (oats, millet, brown rice, buckwheat, amaranth, sorghum, quinoa, oat flour), tapioca syrup, dried cane syrup, honey, canola oil, chocolate liquor, sugar, brown rice syrup, gum acacia, sea salt, natural flavor, vanilla extract, cocoa powder, soy lecithin, Vitamin E (to maintain freshness).

If you’re picky about your bar, dark chocolate can fuel weight loss, diminish the risk of heart attack and lower blood pressure and cholesterol. Unfortunately, you won’t get these slimming benefits from this KIND bar, which is full of fake sugars and lists cocoa powder as one of the very last ingredients.

4

PEANUT BUTTER DARK CHOCOLATE

KIND PEANUT BUTTER DARK CHOCOLATE

Nutrition: 150 calories, 5 g fat (1 g saturated), 75 mg sodium, 23 g carbs, 2.5 g fiber, 7 g sugar, 3 g protein
Ingredients: Whole grain blend (oats, brown rice, millet, oat flour, buckwheat, amaranth, quinoa), dried cane syrup, honey, tapioca syrup, peanut butter, canola oil, peanuts, chocolate liquor, sugar, brown rice syrup, gum acacia, peanut flour, sea salt, vanilla extract, cocoa butter, soy lecithin, water, Vitamin E (to maintain freshness).

Fiber is the only reason this bar ranked higher than its previous contender. The USDA recommends 25-38 grams of fiber daily–a number most Americans don’t hit. However, fiber is a key player in weight loss, filling you up with fewer calories. It does this by slowing the rate at which you digest fiber-rich foods, keeping you satiated longer. We realize this bar makes a small dent, but it’s a dent nonetheless. And to discover how to get a washboard stomach in just 5 weeks, don’t miss this essential list of the 5 Best-Ever Foods for Abs—Guaranteed!

3

OATS & HONEY WITH TOASTED COCONUT

KIND OATS AND HONEY WITH TOASTED COCONUT

Nutrition: 150 calories, 5 g fat (1.5 g saturated fat), 100 mg sodium, 23 g carbs, 2.5 g fiber, 6 g sugar, 2 g protein
Ingredients: Whole grain blend (oats, brown rice, millet, oat flour, buckwheat, amaranth, quinoa), tapioca syrup, dried cane syrup, honey, coconut, canola oil, brown rice syrup, gum acacia, sea salt, Vitamin E (to maintain freshness).

Albeit lower in sugar than the other Healthy Grains bars, this Oats & Honey bar lacks fruit with naturally-occurring sugars to account for a portion of that sugar content, which is why we had to knock it back a slot. Even so, this is still a very nutritionally sound bar, in particular for the addition of raw oat flour, a great source of resistant starch. These kinds of starches resist digestion and help feed healthy gut bacteria, ultimately resulting in prolonged feelings of fullness and more efficient fat oxidation.

2

PEANUT BUTTER BERRY

KIND PEANUT BUTTER BERRY

Nutrition: 150 calories, 4.5 g fat (0.5 g saturated fat), 75 mg sodium, 24 g carbs, 2.5 g fiber, 7 g sugar, 3 g protein
Ingredients: Whole grain blend (oats, millet, brown rice, buckwheat, amaranth, quinoa, oat flour), dried cane syrup, honey, tapioca syrup, cranberries, peanut butter, canola oil, peanuts, brown rice syrup, raspberries, gum acacia, vanilla extract, sea salt, peanut flour, Vitamin E (to maintain freshness).

Ever notice how you feel full after consuming even the most minute–like the amount in this bar– amount of peanut butter? That’s because the fit foodie staple boasts monounsaturated fat and muscle-building protein, making it highly satiating. Not sure what brand to buy? Check out these The 36 Top Peanut Butters—Ranked.

AND THE #1 BEST HEALTHY GRAINS KIND BAR IS… MAPLE PUMPKIN SEEDS WITH SEA SALT

KIND MAPLE PUMPKIN SEEDS WITH SEA SALT

Nutrition: 150 calories, 5 g fat (1 g saturated fat), 90 mg sodium, 23 g carbs, 2.5 g fiber, 6 g sugar, 3 g protein
Ingredients: Whole grain blend (oats, brown rice, millet, oat flour, buckwheat, amaranth, quinoa), tapioca syrup, pumpkin seeds, canola oil, coconut, sunflower seeds, honey, dried cane syrup, maple syrup, brown rice syrup, gum acacia, sea salt, natural flavor, Vitamin E (to maintain freshness).

Even with an additional instance of added sugar, this Maple Pumpkin Seeds Bar with Sea Salt is our number one pick because the bulk of these added sugars ranks low on this list of ingredients. What’s more? The bar has one of the lowest amounts of total sugar, as well as an extra gram of satiating protein. Buy the #1 KIND bar in this category online!