Larabars have become an increasingly popular snack in recent years, marketed as a healthier alternative to traditional granola and energy bars. With simple ingredients and nutrient-dense whole foods like nuts, seeds, and dried fruit, Larabars claim to offer consumers a convenient, on-the-go option that still aligns with a wholesome diet. But are Larabars truly a healthy snack choice? There are several factors to consider when evaluating the nutritional merits of Larabars.
What are Larabars?
Larabars are whole food energy bars made with minimal ingredients, typically 2-9 per bar. Larabars contain no refined sugar and instead sweeten their bars with fruits like dates, raisins, cherries, and blueberries. The bars contain a blend of nuts and spices held together with a date paste binder. Some of Larabar’s most popular flavors include:
- Cherry Pie: Dates, almonds, cherries, cinnamon
- Cashew Cookie: Dates, cashews, almonds, vanilla
- Peanut Butter Chocolate Chip: Dates, peanuts, chocolate chips, cocoa
- Lemon: Dates, cashews, almonds, lemon zest
In addition to classic Larabar flavors, the company offers several specialty lines including:
- ALT – Alternative nut butters like sunflower seed and pumpkin seed
- Uber – Higher protein bars
- Mini – Smaller portioned bars
- Nut Blend – Bars with added nuts and seeds
By keeping the ingredients simple and pronounceable, Larabar markets themselves as an easy, good-for-you snack you can feel good about eating. Now let’s break down the nutrition profile of these mini meal replacements.
Nutritional Pros of Larabars
There are several nutritional advantages to snacking on a Larabar in place of traditional candy and granola bars:
Low in Sugar
Larabars pride themselves on not using any refined sugars. With less than 5 grams of sugar per bar, Larabars offer a lower sugar alternative to conventional bars that can contain up to 25 grams. For diabetics and those limiting added sugars, Larabars make an appealing choice. The sugar in Larabars comes naturally from the fruit ingredients.
High in Fiber
With 3-4 grams of fiber per bar, a Larabar provides a significant amount of fiber, an essential nutrient that most Americans fail to get enough of. Fiber promotes satiety to help keep you feeling fuller longer, stabilizes blood sugar levels, and supports digestive and heart health.
Packed with Nutrients
Larabars deliver a concentrated dose of vitamins, minerals, and antioxidants from all their nutritious whole food ingredients. Just one bar can provide a day’s worth of manganese and copper, along with substantial amounts of B vitamins, magnesium, potassium, and more. Choose a Larabar over a candy bar and reap the benefits of all those naturally occurring nutrients.
Plant-Based Protein
With 4-6 grams of protein each, Larabars offer a vegetarian-friendly protein source to help build muscle, curb hunger, and keep you powered between meals. The protein comes from the nuts and seeds in Larabar’s simple recipes.
Low in Sodium
Larabars contain just 25-60mg sodium per bar. To put that in perspective, a Clif bar has around 175mg sodium while Powerbars have 200mg plus. For those monitoring salt intake, Larabars make a lower sodium alternative.
No Refined Flours or Oils
Many energy bars are loaded with refined flours and oils, providing empty calories. Larabars stick to whole food ingredients like nuts, seeds, and fruit. There are no processed or artificial additives. This makes them a cleaner, closer-to-nature snack.
Portability
Larabars require no refrigeration and come individually wrapped, making them an easy grab-and-go option for work, hiking, travel, or as a post-workout recovery snack. Their lightweight, compact size is convenient for active lifestyles.
Nutritional Cons of Larabars
While Larabars may seem like a healthier choice than candy and conventional snack bars, they aren’t without nutritional downsides:
Calories and Fat
With 180-220 calories and 5-13 grams fat per bar, Larabars are quite calorically dense. The high fat content comes from all the nuts and oils used in recipes. For those limiting calories or fat, portion size matters. Eating multiple Larabars can quickly increase daily caloric load.
Natural Sugars Still Count
While lower in added sugars, Larabars still contain 12-22 grams total carbohydrates, mostly from natural fruit sugars. Those monitoring their sugar intake for health or weight loss reasons must still account for these carbs. Dates, the Larabar base, have one of the highest fructose contents of any fruit.
May Trigger Food Allergies
With such a concentration of nuts and seeds, Larabars may pose problems for those with nut allergies. Larabars use almonds in many recipes and have cross contamination risks in manufacturing. Those with severe nut allergies should exercise caution.
Not Whole Grains
While made from “whole foods”, Larabars don’t contain any whole grains. Some varieties use oats, but they are still highly processed. Larabars lack the important nutrients, antioxidants and phytochemicals found in less processed whole grains that support heart health and help stabilize blood sugar.
Fiber May Cause Digestive Upset
With up to 5 grams of fiber per bar, excess Larabar intake can potentially cause bloating, gas or diarrhea in sensitive individuals. Those with digestive conditions like IBS may struggle to tolerate the fiber load. It’s best to slowly introduce more fiber into your diet.
Contains Antinutrients
The phytic acid and oxalates found naturally in nuts, seeds and chocolate can impair mineral absorption. Overdoing high antinutrient foods long-term can potentially deplete nutrients. Variety and moderation helps minimize this diet concern.
Deceptive Clean Labels
While called “clean” with simple ingredients, Larabars still undergo heavy processing including high-heat roasting, binding with dates, and artificial chopping and forming into bars. Manufacturing impacts the inherent nutrition. Don’t equate minimal ingredients with truly raw or homemade.
How Do Larabars Fit Into a Healthy Diet?
Larabars can certainly be part of an overall nutritious diet, but should not be treated as health foods to be consumed freely without limitations. Here are some best practices for incorporating Larabars:
Limit to 1 Per Day
At 200-220 calories each, Larabars should be viewed as mini meal replacements, not just mindless snacks. Limiting yourself to just 1 per day prevents excess calories, carbs, sugar and fat that can add up quickly. Practice portion control.
Pick Lower Calorie Versions
If wanting to indulge more often or needing to restrict calories, choose lower calorie Larabar flavors like Cinnamon Roll (180 cals), Key Lime Pie (190 cals) or Apple Pie (170 cals) over higher calorie options.
Pair with Protein
While Larabars provide some plant-based protein, adding Greek yogurt, cottage cheese or hard boiled eggs will give a more substantial, hunger-fighting protein boost and nutrition balance.
Eat After a Workout
Time carb consumption optimally by having a Larabar shortly after intense training when muscles are primed to replenish glycogen stores. The sugar can help aid workout recovery.
Mind Your Total Carbs
Monitor your net carb and sugar intake from all sources, keeping Larabars within those daily limits if managing diabetes, weight loss or other health goals. Account for the 12-22g carbs.
Increase Fiber Gradually
Introduce Larabars slowly to assess digestive tolerance. Drink plenty of water to help ease added fiber through your system. Be cautious if you have IBS or diverticulitis.
Rotate with Other Bars
For variety, alternate Larabars with other healthier bars using different bases like nuts, seeds, oats, nut butters or plant proteins. Food diversity yields a wider range of nutrients.
The Bottom Line on Larabars
Overall, Larabars are a healthier energy bar option made from whole food ingredients that provide a range of vitamins, minerals and antioxidants with less sugar than many leading brands. But Larabars are still high in calories, natural sugars, and antinutrients that require monitoring your intake. When enjoyed in moderation as part of a balanced diet, Larabars can be a convenient mini meal or recovery snack for active, healthy lifestyles. But no food, even those marketed as “healthy,” should be consumed excessively. As with all things in nutrition, variety, wisdom and moderation remain key principles.
Nutrition Facts Comparison of Leading Energy Bars
| Brand | Serving Size | Calories | Fat(g) | Carbs(g) | Sugars(g) | Fiber(g) | Protein(g) |
|---|---|---|---|---|---|---|---|
| Larabar Cherry Pie | 1 bar (45g) | 190 | 10 | 21 | 13 | 3 | 4 |
| Kind Bar Dark Chocolate Nut | 1 bar (40g) | 180 | 9 | 24 | 12 | 4 | 4 |
| Clif Bar Chocolate Chip | 1 bar (68g) | 250 | 5 | 44 | 24 | 4 | 10 |
| Nature Valley Sweet & Salty Peanut | 1 bar (40g) | 190 | 7 | 21 | 14 | 2 | 5 |
| Powerbar Chocolate Peanut Butter | 1 bar (67g) | 250 | 9 | 31 | 18 | 3 | 10 |
As this comparison shows, Larabars tend to be lower in sugars, sodium and higher in fiber than other leading brands, while delivering a hefty dose of nutrients from simple, recognizable ingredients. But all energy bars should be eaten in moderation as part of an overall varied, balanced diet focused on whole, minimally processed foods.
Healthy Homemade Larabar Alternatives
One way to control the ingredients while mimicking the Larabar concept is to make your own homemade energy bars with simple, nutrient-packed ingredients:
5-Ingredient No Bake Bars
- 2 cups pitted dates
- 1 cup almond butter
- 1 cup toasted almonds
- 1/4 cup cacao nibs or chocolate chips (optional)
- Pinch of sea salt
Pulse dates in food processor until small bits remain. Add nut butter and process until combined. Transfer to bowl and fold in almonds, chocolate chips, and salt with spoon or hands until incorporated. Line pan with parchment, press in mixture evenly. Refrigerate 1 hour, then cut into bars. Store chilled up to 1 week.
Cookie Dough Bars
- 1 1/2 cups nuts of choice
- 2/3 cup shredded unsweetened coconut
- 1/2 cup oatmeal
- 1/3 cup nut or seed butter
- 1/4 cup pure maple syrup
- 1 tsp vanilla
- 1/4 tsp sea salt
- 1/4 cup mix-ins like raisins, chocolate chips, etc (optional)
Pulse nuts until chunky. Add remaining ingredients except mix-ins and pulse until combined. Stir in any add-ins with spoon. Press firmly into bars or balls, refrigerate to set. Keep refrigerated.
5-Seed Energy Bars
- 1 cup raw pumpkin seeds
- 1/2 cup sunflower seeds
- 1/2 cup flax seeds
- 1/3 cup chia seeds
- 1/3 cup hemp seeds
- 1 cup dates, soaked 30 mins
- 1 Tbsp coconut oil, melted
- 1 tsp cinnamon
- 1/4 tsp salt
Pulse seeds in food processor into coarse flour. Add drained dates, oil, cinnamon and salt. Process until combined then press into bars. Chill before cutting.
Experiment with your own healthful ingredients like nuts, seeds, dried fruits, nut butters, spices and alternative sweeteners like date paste or maple syrup. Homemade bars maximize nutrients while allowing you to control sugars and customize flavors to suit your taste. Portion into snack bags, freezer for grab-and-go convenience.
The Bottom Line
When consumed in moderation, Larabars can provide a convenient nutritious snack rich in fiber, protein and essential vitamins and minerals from natural whole food ingredients. But be mindful of portion sizes, and integrate Larabars into an overall diet focused on fruits, vegetables, lean proteins, whole grains and healthy fats for balanced nutrition. Make your own DIY bars at home for total ingredient control.
