Candy & Snacks Archives – Choosing Nutrition

If you're following the Whole30 diet, you've probably noticed it comes with a steep learning curve. Whole30 is strict with the intention of following it for 30 days as you learn to rely less on processed foods and more on whole foods. Protein and nutrition bars like RXBARs are processed, but they can also be very convenient at times. Many RXBAR flavors are Whole30-approved. Flavors such as Vanilla Almond, Coconut Almond Butter, Coconut Chocolate, Chocolate Sea Salt, and Mixed Berry are all Whole30 compliant because they don't contain added or artificial sweeteners, grains, or other non-Whole30 ingredients. Other Whole30-approved bars include Larabar Cashew Cookie, Epic Chicken Sriracha Bites, and Wild Zora Mediterranean Lamb with Spinach, Rosemary & Turmeric Bars. If you haven't had an RXBAR before you might have some questions about what's in them and how they might fit into your Whole30 diet. Let's dig in! What Are RXBARs? RXBARs are a type of protein bar. They have a simple ingredient list and don't contain added sugars. The sweetness and chewy texture of RXBARs comes from dates. Even though the sugar from dates is considered natural it's still sugar, so RXBARs aren't necessarily low in sugar or carbs. The main protein source in RXBARs are egg whites which is unique compared to most other protein bars which use whey protein. What are the main ingredients in RXBARs? There are several different flavors of RXBARs. Most of them share a similar ingredient list, including: Egg whites - the primary source of protein in RXBARs. Dates - the main (natural) sweetener in RXBARs which also give it some of its chewy texture. Nuts - plant-based protein and fiber. Fruit - whole fruit, not fruit juice concentrate or sweetened dried fruit. Natural flavors and sea salt. A quick refresher on the Whole30 Diet The Whole30 diet is a program meant to be followed over 30 days. For 30 days, you're supposed to avoid all added sugar (artificial and regular), alcohol, grains, legumes, dairy, and the additives carrageenan, MSG, and sulfites. The point of the Whole30 diet is to get you eating real, whole, nutritious food and avoiding processed foods. After the 30 days are over, the intention is that you realize how the foods you eat can make a difference in how you feel and impact your health. Which RXBARs are Whole30-approved? The RxBar flavors that are Whole30-approved are: Vanilla Almond Coconut Almond Butter Coconut Chocolate Chocolate Sea Salt Blueberry Mixed Berry Banana Chocolate Walnut Mint Chocolate Chocolate Chip Which RXBARs aren't Whole30-approved? Per RxBar's website, all RXBARs are Whole30 compliant except the Peanut Butter, Peanut Butter Chocolate, Peanut Butter & Berries, and Maple Sea Salt flavors. Peanut Butter isn't allowed on Whole30 which is why the flavors including peanut butter aren't Whole30 compliant. It's not immediately clear why the Maple Sea Salt bar isn't considered Whole30 compliant but likely has to do with the "maple water" ingredient for flavoring. Other bars made by RXBAR that aren't Whole30 compliant include RX Kids bars, RXBAR Layers, RX A.M. Oats, RX Cereal, and RXBAR Plant. Pros of RXBARs 1. Free of added sugar RXBARs don't have any added sugar. Added sugar doesn't occur naturally and is added for flavor, usually in the form of refined sugar like cane sugar and high fructose corn syrup. Eating large amounts of added sugar regularly can have negative health impacts. Added sugar of any kind, including natural sweeteners like honey and agave, isn’t Whole30 compliant. 2. Whole foods ingredients The ingredient list for RXBARs includes whole foods and lacks unrecognizable additives and preservatives. RXBARs are less processed than many other protein bars. 3. No artificial flavors or colors RXBARs have only natural flavors. They don't contain any coloring, either natural or artificial. 4. Fiber Most flavors of RXBARs have around 5 grams of fiber per bar, which provides almost 20% of the daily value. Cons of RXBARs 1. High in sugar Even though they don't contain added sugar, RXBARs are still relatively high in sugar because of the dates. Whole30 advocates warn not to eat RXBARs as a substitute for sugars due to their natural sweetness. RXBARs and other protein/nutrition bars are meant to be used when you're in a pinch and need something to satisfy your hunger while also staying Whole30 compliant. The Whole30 blog refers to bars as "emergency food". 2. Not suitable for those with egg allergies Unlike protein bars that use whey protein as the main protein source, RXBARs use egg whites. They aren't suitable for people with egg allergies as well as people with certain nut allergies. 3. Not suitable for vegans RXBARs aren't vegan-friendly because they contain egg whites. RxBar Nutrition Information - Whole30 Approved Vanilla Almond Ingredients: Dates Egg Whites Almonds Cashews Vanilla Bean Natural Flavors Sea Salt Nutrition Facts (per 52-gram bar): Calories: 210 Total Fat: 8 g Saturated Fat: 1 g Sodium: 210 mg (9% DV) Total Carbohydrate: 24 g Dietary Fiber: 3 g Total Sugars: 18 g Added Sugar: 0 g Protein: 12 g Calcium: 4% DV Iron: 6% DV Potassium: 8% DV Coconut Almond Butter Ingredients: Almonds Egg Whites Dates Coconut Oil Coconut Natural Flavors Sea Salt Nutrition Facts (per 32-gram bar): Calories: 200 Total Fat: 15 g Saturated Fat: 3.5 g Sodium: 95 mg (4% DV) Total Carbohydrate: 6 g Dietary Fiber: 2 g Total Sugars: 3 g Added Sugar: 0 g Protein: 9 g Calcium: 6% DV Iron: 6% DV Potassium: 4% DV Coconut Chocolate Ingredients: Dates Egg Whites Almonds Cashews Chocolate Natural Flavors Sea Salt Coconut Nutrition Facts (per 52-gram bar): Calories: 210 Total Fat: 9 g Saturated Fat: 2 g Sodium: 170 mg (7% DV) Total Carbohydrate: 23 g Dietary Fiber: 5 g Total Sugars: 13 g Added Sugar: 0 g Protein: 12 g Calcium: 4% DV Iron: 10% DV Potassium: 10% DV Chocolate Sea Salt Ingredients: Dates Egg Whites Cashews Almonds Chocolate Cocoa Natural Flavors Sea Salt Nutrition Facts (per 52-gram bar): Calories: 210 Total Fat: 9 g Saturated Fat: 2 g Sodium: 260 mg (11% DV) Total Carbohydrate: 23 g Dietary Fiber: 5 g Total Sugars: 13 g Added Sugar: 0 g Protein: 12 g Calcium: 4% DV Iron: 10% DV Potassium: 10% DV Blueberry Ingredients: Dates Egg Whites Almonds Cashews Blueberries Natural Flavors Nutrition Facts (per 52-gram bar): Calories: 210 Total Fat: 7 g Saturated Fat: 1 g Sodium: 140 mg (6% DV) Total Carbohydrate: 24 g Dietary Fiber: 4 g Total Sugars: 15 g Added Sugar: 0 g Protein: 12 g Calcium: 4% DV Iron: 6% DV Potassium: 10% DV Mixed Berry Ingredients: Dates Egg Whites Almonds Cashews Cranberries Strawberries Raspberries Natural Flavors Nutrition Facts (per 52-gram bar): Calories: 210 Total Fat: 7 g Saturated Fat: 1 g Sodium: 140 mg (6% DV) Total Carbohydrate: 24 g Dietary Fiber: 5 g Total Sugars: 15 g Added Sugar: 0 g Protein: 12 g Calcium: 4% DV Iron: 6% DV Potassium: 10% DV Banana Chocolate Walnut Ingredients: Dates Egg Whites Cashews Walnuts Bananas Chocolate Cinnamon Natural Flavors Nutrition Facts (per 52-gram bar): Calories: 210 Total Fat: 9 g Saturated Fat: 2 g Sodium: 130 mg (6% DV) Total Carbohydrate: 25 g Dietary Fiber: 3 g Total Sugars: 17 g Added Sugar: 0 g Protein: 12 g Calcium: 4% DV Iron: 10% DV Potassium: 10% DV Mint Chocolate Ingredients: Dates Egg Whites Cashews Almonds Chocolate Cocoa Mint Natural Flavors Sea Salt Nutrition Facts (per 52-gram bar): Calories: 210 Total Fat: 9 g Saturated Fat: 2 g Sodium: 210 mg (9% DV) Total Carbohydrate: 23 g Dietary Fiber: 5 g Total Sugars: 13 g Added Sugar: 0 g Protein: 12 g Calcium: 4% DV Iron: 10% DV Potassium: 10% DV Chocolate Chip Ingredients: Dates Egg Whites Almonds Cashews Chocolate Natural Flavors Sea Salt Nutrition Facts (per 52-gram bar): Calories: 210 Total Fat: 8 g Saturated Fat: 1.5 g Sodium: 210 mg (9% DV) Total Carbohydrate: 23 g Dietary Fiber: 3 g Total Sugars: 18 g Added Sugar: 0 g Protein: 12 g Calcium: 4% DV Iron: 8% DV Potassium: 8% DV Other Whole30-Approved Bars All protein and nutrition bars that are Whole30 compliant are meant to be used for "emergencies" while focusing on whole, unprocessed food as the majority of your diet. That being said, there are times when bars come in handy, so it's good to know which ones are Whole30-approved. Larabar Cashew Cookie Ingredients: Cashews Dates Nutrition Facts (per 48 g bar): Calories: 220 Total Fat: 12 g Saturated Fat: 2.5 g Sodium: 5 mg (0% DV) Total Carbohydrate: 25 g Dietary Fiber: 2 g Total Sugars: 15 g Added Sugar: 0 g Protein: 5 g Calcium: 0% DV Iron: 8% DV Potassium: 6% DV Epic Chicken Sriracha Bites If you prefer savory snacks instead of sweet ones, then these Whole30-approved bites are for you. Ingredients: Chicken Sea Salt Dried Garlic Paprika Crushed Red Pepper Dried Onion Red Pepper Black Pepper Salt Cumin Oregano. Nutrition Facts (per 6 pieces): Calories: 80 Total Fat: 3.5 g Saturated Fat: 1 g Sodium: 510 mg (21% DV) Total Carbohydrate: 2 g Dietary Fiber: 2 g Protein: 11 g Iron: 2% DV Wild Zora Mediterranean Lamb with Spinach, Rosemary & Turmeric Bars The majority of Whole30-approved bars are meat-based since most sweeter protein bars contain soy, dairy, and some form of sweetener, whether artificial or real sugar. Ingredients: Natural Lamb Organic Vegetables & Fruit (Spinach, Unsulphured Apricots, Dates, Garlic, Onion, Celery) Sea Salt Oregano Rosemary Turmeric Nutrition Facts (per one-ounce bar): Calories: 120 Total Fat: 6 g Saturated Fat: 3 g Sodium: 190 mg (8% DV) Total Carbohydrate: 8 g Dietary Fiber: 1 g Total Sugars: 6 g Added Sugar: 0 g Protein: 6 g Related Questions Are RXBARs gluten-free? RXBARs are gluten-free because they don't contain any wheat, rye, or barley ingredients. Are RXBARs keto-friendly? Most RXBARs aren't keto-friendly because they're high in carbs/sugar, even though it's natural sugar. The average ketogenic diet limits total carbohydrates to 20-50 grams per day. Most RXBARs contain at least 20 grams of carbohydrates per bar, making them too high for most keto dieters. Related Guides Is Stevia Allowed on Whole30? Is Cassava Flour Whole30? Is Palm Oil Whole30?