If you’re an avid Costco shopper like me, you’ve likely come across Kirkland protein bars and wondered if they’re a healthy choice. In this post, I review the American and Canadian versions of Kirkland protein bars to help you decide if they’re a positive addition to your Costco cart. From ingredients to the nutrition profile, check out my full review before you buy.
About Kirkland Protein Bars
Kirkland protein bars are available in Canada and the USA at Costco and on Amazon. They are available in a variety pack with two flavours: chocolate chip cookie dough and chocolate brownie. Though the Canadian and American versions of Kirkland protein bars are similar, there are some differences in the nutrition facts and ingredient formula. I’ll share the details for both versions below.
Kirkland Protein Bar Ingredients
| Kirkland Protein Bar | Ingredients (USA) | Ingredients (CAN) |
|---|---|---|
| Chocolate Brownie | Protein blend (milk protein isolate, whey protein isolate), soluble corn fiber, cashew butter, isomalto-oligosaccharides (vegetable source), unsweetened chocolate, erythritol, water, cocoa butter, cocoa powder (processed with alkali), natural flavors, sea salt, sunflower lecithin, steviol glycosides (stevia) | Protein blend (milk protein isolate, whey protein), isomaltooligosaccharides, chocolate flavoured chunks (chocolate liquor, modified milk ingredients, erythritol, cocoa butter, sunflower lecithin, natural flavour, vanilla extract), cashew butter (cashews, sunflower oil), cocoa powder, glycerin, erythritol, natural flavour, sea salt, stevia leaf extract. |
| Chocolate Chip Cookie Dough | Protein blend (milk protein isolate, whey protein isolate), soluble corn fiber, cashew butter, isomalto-oligosaccharides (vegetable source), unsweetened chocolate, erythritol, water, cocoa butter, natural flavors, sea salt, sunflower lecithin, steviol glycosides (stevia). | Protein blend (milk protein isolate, whey protein), isomaltooligosaccharides, chocolate flavoured chunks (chocolate liquor, modified milk ingredients, erythritol, cocoa butter, sunflower lecithin, natural flavour, vanilla extract), cashew butter (cashews, sunflower oil), erythritol, glycerin, natural flavour, sea salt, stevia leaf extract. |
The ingredients listed below are from the chocolate chip cookie dough bar. See the above table for the brownie ingredients. Note: product formulations can change. Always check the product package for ingredient and allergen information before consuming.
Protein blend: milk protein isolate (milk protein that includes both whey and casein protein), whey protein.
Soluble corn fiber (American version only): source of added fiber made from corn starch.
Cashew butter: the ingredients are not specified in the American version. The Canadian version has cashew butter made from cashews and sunflower oil, an oil rich in omega-9 fatty acids. I assume this is similar to the American version.
Isomalto-oligosaccharides: a non-sugar sweetener made from vegetable starch consisting of non-digestible and digestible carbohydrates. The non-digestible carbohydrates are fermented in the large intestine and are considered a prebiotic.
Unsweetened chocolate: added for flavor.
Erythritol: a type of sugar alcohol used to sweeten Kirkland protein bars. It is made by fermenting dextrose or sucrose (forms of sugar). It is absorbed in the small intestine and is excreted from the body through urine, and is virtually calorie-free.
Cocoa butter: the fat that is removed from cocoa beans during processing.
Natural flavors: this is a blanket term for any combination of extracts from plant or animal products. Check out our full review Natural Flavors here.
Sea Salt: added source of sodium.
Sunflower lecithin: a commonly used emulsifier and stabilizer that helps increase the shelf life of food. For more information, read my full Lecithin review here.
Stevia: a non-caloric sweetener from the leaves of the plant Stevia rebaudiana Bertoni.
Glycerin (Canadian version only): produced by hydrolysis of fats and oils. Glycerin has many uses as a food ingredient, including sweetener, bulking agent or filler, hydrating agent, and solvent.
Chocolate chunks (Canadian version only):
- Chocolate liquor: made from the nibs of cocoa beans.
- Modified milk ingredients: this term can be used on an ingredient list when the product contains a blend of dairy ingredients (such as whole milk powder, whey protein, etc.).
- Erythritol: see above
- Cocoa butter: see above
- Sunflower lecithin: See above
- Natural flavor: see above
- Vanilla extract: added flavor from vanilla beans.
Priority Allergens
Contains: milk and cashews (American version).
Contains: milk and cashews. May contain: peanuts, other tree nuts, soy, and eggs (Canadian version).
Kirkland Protein Bar Nutrition Facts
| Chocolate Brownie (USA) | Chocolate Chip Cookie Dough (USA) | Chocolate Brownie (CAD) | Chocolatey Chunks Cookie Dough (CAN) | |
|---|---|---|---|---|
| Calories | 190 | 190 | 220 | 220 |
| Fat (g) | 6 | 7 | 7 | 7 |
| Saturated (g) | 2.5 | 2.5 | 3 | 3 |
| Carbohydrate (g) | 22 | 22 | 23 | 24 |
| Fiber (g) | 10 | 10 | 7 | 6 |
| Sugar (g) | 2 | 2 | 5 | 5 |
| Added sugar (g) | 2 | 2 | – | – |
| Sugar alcohol (g) | 2 | 2 | 3 | 4 |
| Protein (g) | 21 | 21 | 21 | 21 |
| Cholesterol (mg) | 5 | 5 | 5 | 5 |
| Sodium (mg) | 140 | 190 | 150 | 150 |
| Potassium (mg) | 96 | 117 | 175 | 125 |
| Calcium (mg) | 107 | 108 | 100 | 100 |
| Iron (mg) | 1 | 1 | 2.5 | 1.25 |
The nutrition facts below reflect the Chocolate Brownie flavor (American version). See the table above for the nutrition facts for the chocolate chip cookie dough flavor and Canadian flavors.
Calories: 190
Fat: 6g from cashew butter and cocoa butter.
Saturated fat: 2.5g from cashew butter and cocoa butter.
Carbohydrate: 22g from corn fiber and isomalto-oligosaccharides.
Fiber: 10g from corn fiber and isomalto-oligosaccharides.
Sugar: 2g from trace amounts found in several ingredients.
Sugar alcohol: 2g of erythritol.
Protein: 21g from milk and whey protein.
Cholesterol: 5mg from milk ingredients.
Sodium: 140mg from sea salt.
Other nutrients: potassium 96mg, calcium 107mg, iron 1mg.
Are Kirkland Protein Bars Healthy? Bottomline
Kirkland protein bars received a score of 65% and are a suitable option for occasional use. It’s important to note that protein bars, compared to other food categories, generally score lower on my nutrition score because they contain more processed ingredients. With that in mind, Kirkland protein bars are a healthy option compared to many other protein bars with similar protein content on the market. They are high in protein, with 21g per bar. They are also a good source of fiber and unsaturated fats.
Though they contain added sugar (2g in the American version and 5g in the Canadian version), the sugar content is considered low. They contain some ultra-processed ingredients but have fewer than other high protein bars on the market.
Related Posts:
Sources:
Novel Food Information – Isomalto-oligosaccharide, Health Canada (2012).
O’Donnell, K., & Kearsley, M. W. (2012). Sweeteners and sugar alternatives in food technology (2nd ed.). Wiley-Blackwell.
Glycerin, Technical Evaluation Report, USDA (2013).
Dairy Ingredients Q & A, What is meant by the description: Modified Milk Ingredients? Health Canada (2022).
