Are Your High-Protein Snacks as Healthy as They Look?

When a product says “no added sugar”, does that automatically make it a healthier choice?

Not necessarily. Some products replace sugar with non-sugar sweeteners, some use sugar alcohols, and others combine several sweeteners. These ingredients have different effects on sweetness, digestion and blood glucose, and the evidence around their long-term health effects isn't identical.

1. The five-product comparison

The table below uses the nutrition figures visible on your packaging. Values are per whole product, not per 100 g, so you can compare what you'd actually eat.

Product

Protein

Calories

Sweeteners / sugars

Rokeby Dutch Chocolate Protein Snack (160 g)

15 g

146

Erythritol + stevia; 7.8 g sugars

Wicked Sister Chocolate Pudding (170 g)

15.4 g

169

Erythritol + stevia + maltitol; 8.3 g sugars

Muscle Nation Choc Brownie (70 g)

~30.5 g

~260

Maltitol + sorbitol + stevia

Greenback Hazelnut Protein Bar (50 g)

11 g

No listed high-intensity sweeteners or sugar alcohols; contains dates and sugar in dark chocolate

YoPRO Perform Mango Passionfruit (175 g)

20.1 g

120

Stevia; 6.3 g sugars

A couple of observations stand out:

  • YoPRO delivers the most protein per calorie among the products with clearly readable nutrition figures.

  • Muscle Nation packs the most protein into a single serving, but it also combines two sugar alcohols that may upset sensitive stomachs.

  • Greenback is the alternative worth investigating if you'd prefer a bar without added high-intensity sweeteners or sugar alcohols. It isn't necessarily lower in calories or sugar.

2. Which sweeteners are better than others?

Stevia (960)

Found in: Rokeby, Wicked Sister, Muscle Nation and YoPRO

A high-intensity sweetener derived from steviol glycosides. Only a small quantity is needed, and it contributes negligible energy at typical use levels.

Main downside: Some people notice a bitter or liquorice-like aftertaste. It is an approved food additive in Australia and New Zealand.

Erythritol (968)

Found in: Rokeby and Wicked Sister

A sugar alcohol that contributes little energy and generally has less digestive impact than maltitol or sorbitol.

Main downside: Larger amounts can cause digestive symptoms. Research has also found an association between higher blood erythritol levels and cardiovascular events, but this does not establish that consuming erythritol in food causes those events.

Maltitol

Found in: Wicked Sister and Muscle Nation

A sugar alcohol that helps provide sweetness and bulk, with a generally lower blood-glucose impact than ordinary sugar.

Main downside: It still provides energy and can affect blood glucose. It can also cause gas, bloating and diarrhoea, particularly in larger amounts.

Sorbitol

Found in: Muscle Nation

Another sugar alcohol that provides sweetness and bulk.

Main downside: It can have a laxative effect. Combined with maltitol and fermentable fibres, it may make digestive symptoms more likely in sensitive people.

My practical interpretation: stevia is a reasonable option for reducing added sugar, while maltitol and sorbitol deserve more attention for digestive tolerance. That is not a ranking of overall toxicity or long-term health risk; the amount consumed and the whole diet matter.

3. What does “no added sugar” really mean?

  • No added sugar does not mean sugar-free. Milk contains naturally occurring lactose, and fruit contains naturally occurring sugars.

  • Sugar alcohols are not the same as ordinary sugar. They can reduce the sugar content of a product, but some still provide energy and affect blood glucose.

  • Natural doesn't automatically mean healthier. Dates, for example, can be a useful food ingredient, but a product containing dates can still contribute substantial energy and sugars.

  • A high-protein claim doesn't tell you everything. Check the serving size, calories, fibre, saturated fat and ingredients as well.

There is also an important distinction between sweetener safety and long-term dietary advice. FSANZ assesses permitted sweeteners for safety, while the World Health Organization advises against relying on non-sugar sweeteners as a long-term strategy for weight control or preventing chronic disease. That recommendation is not a declaration that approved sweeteners are toxic.

4. My verdict for BHC members

Best protein per calorie: YoPRO Perform

At 20.1 g protein and 120 calories, it offers a strong protein-to-energy ratio. It uses stevia rather than the sugar alcohol combination found in some bars.

A reasonable dessert-style option: Rokeby

It provides 15 g protein for 146 calories. Its erythritol and stevia combination may suit people who prefer a sweet snack with less sugar, although individual digestive tolerance varies.

An alternative to sweetener-heavy bars: Greenback

The photographed ingredients feature dates, nuts, protein ingredients and dark chocolate, without the listed sugar alcohols. It may appeal to people who prefer this style of ingredient list, but we cannot call it the healthiest option without its full nutrition panel.

The one to watch for gut sensitivity: Muscle Nation

Its high protein content is appealing, but the maltitol and sorbitol combination, alongside soluble fibre, may cause bloating or a laxative effect in some people. That doesn't mean everyone needs to avoid it.

The takeaway

For everyday eating, I'd encourage members to prioritise a balanced diet built around minimally processed foods, while recognising that convenient high-protein snacks can have a place in a busy lifestyle.

Rather than declaring artificial sweeteners good or bad, the better question is: Does this product help me meet my nutritional needs, do I tolerate it well, and is it something I want to eat regularly?

That is a more useful lesson than simply avoiding every ingredient with a number next to its name.

Jerome Samaha