The protein bar section of any Australian supermarket or supplement store is built to confuse you. Bold claims on the front. Tiny numbers on the back. Ingredients you cannot pronounce. Here is a straightforward guide to what you should actually be reading — and what it means
Start with the Serving Size
Before you look at any other number, find the serving size. This is the most common trick in the nutrition label playbook. A bar that claims 20g of protein might actually achieve that across a 100g serving — which is fine if the bar is 100g. But if the bar is 60g and the ‘per serve’ figure assumes you eat only half of it, every number on that label is effectively doubled.
Always compare protein bars on a per-100g basis when making decisions between products. It is the only apples-to-apples comparison.
Protein — How Much and From Where
Complete vs incomplete protein
A complete protein contains all nine essential amino acids your body cannot produce on its own. Complete proteins include: whey, casein, egg, soy, and pea protein. Collagen protein is NOT a complete protein — it is missing tryptophan. A bar that derives a significant portion of its protein from collagen is worth far less nutritionally than its label suggests.
What to look for
● Minimum 15g of protein per bar (anything below this is a snack, not a protein bar)
● Whey protein concentrate, whey protein isolate, casein, or soy as the first protein listed
● Be cautious if ‘hydrolysed collagen’ or ‘collagen peptides’ appears high in the ingredients list
Sugar — Natural, Added, and the Ones in Between
The total sugar figure on a label includes sugars naturally present in ingredients and sugars added during manufacturing. Added sugar is what you want to minimise. Under 5g of added sugar per bar is a reasonable benchmark.
Sugar Alcohols — The Hidden Issue
Sugar alcohols (erythritol, maltitol, xylitol, sorbitol, and others) are commonly used in protein bars to add sweetness without adding sugar. The problem is that they cause digestive distress in a significant portion of the population — bloating, gas, cramping, and diarrhoea at sufficient doses. Maltitol in particular has a known laxative effect.
CMBT built the Volk Bar with zero sugar alcohols specifically because this was one of the most common complaints among serious athletes using other bars. It is a formulation decision that affects how you feel after eating it.
The Ingredients List — The Real Story
The nutrition panel tells you the numbers. The ingredients list tells you the story. Ingredients are listed in descending order by weight.
Green flags
● A whey or plant-based protein appearing in the first two ingredients
● Recognisable whole food ingredients (oats, almonds, dates, cacao)
● A short list — under 15 ingredients is a good general benchmark
Red flags
● Sugar appearing in the top three ingredients
● Multiple sugar alcohols listed in combination
● Artificial colours or flavours with no functional purpose
● Palm oil or hydrogenated oils as a primary fat source
Calories, Protein Ratio & Fibre
Divide the protein grams by the total calories and multiply by 100. For a bar to genuinely function as a protein supplement, you want this number above 30 percent. A bar with 15g of protein and 350 calories is 17 percent protein by calories — barely above a standard snack bar.
Dietary fibre contributes to satiety and digestive health. A protein bar with 3–5g of fibre per serve is a meaningful contribution. Under 1g suggests the bar is not using much in the way of whole food ingredients.
FREQUENTLY ASKED QUESTIONS
How much protein should a protein bar have?
A minimum of 15g of protein per bar from a complete protein source (whey, casein, soy, or egg). Under 15g is nutritionally closer to a snack bar than a protein supplement. The highest quality bars typically deliver 17–20g per serve.
Are sugar alcohols bad for you?
Sugar alcohols are not dangerous, but they cause digestive discomfort — bloating, gas, and cramping — for a significant number of people, particularly at higher doses. Maltitol has the most pronounced effect.
What is the difference between whey concentrate and whey isolate?
Whey concentrate contains more fat and lactose than isolate and is less processed. Whey isolate is filtered to remove most of the fat and lactose, resulting in a higher protein percentage per gram.
Is collagen protein as effective as whey for muscle building?
No. Collagen is an incomplete protein — it lacks tryptophan, one of the nine essential amino acids required for muscle protein synthesis. It has legitimate uses for joint and connective tissue health, but it should not be counted equally alongside whey, casein, or soy.
