Are Aloha bars healthy? This Aloha protein bar dietitian review will help you decide if Aloha bars are a healthy addition to your grocery cart. Read on for our dietitian review of nutritional properties and ingredients before you buy.
About Aloha Bars
Aloha bars are plant-based protein bars. They use primarily brown rice protein and pumpkin seed protein as their protein source. They are made by the company Aloha, which is an employee-owned, certified B corporation company. According to their website, Aloha uses ingredients from sustainable farms in Hawaii and aims to make simple, nutritious food that tastes good while making a positive impact on the communities where ingredients are grown.
Aloha Protein Bar Ingredients
| Flavour | Ingredients |
|---|---|
| Peanut Butter Cup | Peanuts*, Tapioca Fiber*, Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Dark Chocolate* (Chocolate*, Cane Sugar*, Cocoa Butter*), Tapioca Syrup*, Vegetable Glycerin*, Sea Salt, Monk Fruit*, Sunflower Lecithin* (*Organic) |
| Chocolate Chip Cookie Dough | Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Sunflower Seed Butter* (Roasted Sunflower Seeds*, Sunflower Oil*), Tapioca Fiber*, Tapioca Syrup*, Chocolate Chips* (Chocolate*, Cane Sugar*, Cocoa Butter*, Vanilla Extract*), Vegetable Glycerin*, Brown Sugar*, Cocoa Nibs*, Brown Rice Crisps* (Brown Rice*, Brown Rice Syrup*, Salt), Natural Flavor*, Vanilla Extract*, Sea Salt, Sunflower Lecithin* (*Organic) |
| Peanut Butter Chocolate Chip | Peanuts*, Tapioca Fiber*, Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Chocolate Chips* (Chocolate*, Cane Sugar*, Cocoa Butter*, Vanilla Extract*), Tapioca Syrup*, Vegetable Glycerin*, Roasted Pumpkin Seeds*, Sea Salt, Monk Fruit* (*Organic) |
| Maple Sea Salt | Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Tapioca Fiber*, Sunflower Butter* (Roasted Sunflower Seeds*, Sunflower Oil*), Tapioca Syrup*, Rolled Oats*, Vegetable Glycerin*, Brown Sugar*, Almond Butter*, Pecans*, Maple Syrup*, Natural Flavor*, Sea Salt (*Organic) |
| Coconut Chocolate Almond | Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Tapioca Syrup*, Almonds*, Coconut*, Chocolate Chips* (Chocolate*, Cane Sugar*, Cocoa Butter*, Vanilla Extract*), Vegetable Glycerin*, Tapioca Fiber*, Chocolate Liquor*, Cocoa Powder*, Cocoa Butter*, Evaporated Coconut Water*, Natural Flavors*, Sea Salt, Organic Vanilla Extract*, Monk Fruit* (*organic) |
| Chocolate Caramel Pecan | Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Tapioca Fiber*, Sunflower Butter* (Roasted Sunflower Seeds*, Sunflower Oil*), Dark Chocolate* (Chocolate*, Cane Sugar*, Cocoa Butter*), Tapioca Syrup*, Vegetable Glycerin*, Pecans*, Brown Rice Crisps* (Brown Rice*, Brown Rice Syrup*, Salt), Caramel*, Natural Flavor*, Sea Salt, Sunflower Lecithin* (*organic) |
| Chocolate Mint Protein | Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Tapioca Fiber*, Dark Chocolate* (Chocolate*, Cane Sugar*, Cocoa Butter*), Cashew Butter* (Roasted Cashews, Sunflower Oil*), Tapioca Syrup*, Vegetable Glycerin*, Cocoa Powder*, Sunflower Butter* (Roasted Sunflower Seeds*, Sunflower Oil*), Sunflower Oil*, Sunflower Lecithin*, Peppermint*, Monk Fruit* (*organic) |
| Chocolate Fudge Brownie | Protein Blend (Brown Rice Protein*, Pumpkin Seed Protein*), Tapioca Fiber*, Dark Chocolate* (Chocolate*, Cane Sugar*, Cocoa Butter*), Cashew Butter* (Roasted Cashews*, Sunflower Oil*), Tapioca Syrup*, Vegetable Glycerin*, Cocoa Powder*, Sunflower Butter* (Roasted Sunflower Seeds*, Sunflower Oil*), Cocoa Extract*, Sunflower Lecithin*, Monk Fruit* (*organic) |
| Lemon Cashew | Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Tapioca Fiber*, Cashew Butter* (Roasted Cashews*, Sunflower Oil*), Cashews*, Tapioca Syrup*, Coconut Flakes*, Brown Sugar*, Vegetable Glycerin*, Brown Rice Crisps* (Brown Rice*, Brown Rice Syrup*, Salt), Natural Lemon Flavor*, Vanilla Extract*, Sea Salt (*organic) |
| Chocolate Espresso | Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Sunflower Butter* (Roasted Sunflower Seeds*, Sunflower Oil*), Tapioca Fiber*, Tapioca Syrup*, Vegetable Glycerin*, Chocolate Chips* (Chocolate*, Cane Sugar*, Cocoa Butter*, Vanilla Extract*), Cocoa Powder*, Cocoa Nibs*, Brown Sugar*, Ground Coffee*, Coffee Extract*, Natural Flavor*, Sea Salt, Monk Fruit*, Caffeine* (*organic) |
| Vanilla Almond Crunch | Almonds*, Protein Blend* (Brown Rice Protein*, Pumpkin Seed Protein*), Tapioca Syrup*, Roasted Pumpkin Seeds*, Brown Rice Crisps (Brown Rice*, Brown Rice Syrup*, Salt), Vegetable Glycerin*, Sunflower Butter* (Roasted Sunflower Seeds*, Sunflower Oil*), Natural Flavor*, Vanilla Extract, Monk Fruit*, Sea Salt (*organic) |
The ingredients below are from the Peanut Butter Cup flavour. See the Aloha Bar Ingredient chart above for the ingredients in all flavours.
Peanuts: a type of nut rich in oleic acid (a monounsaturated fat) and linoleic acid (a polyunsaturated fat.
Tapioca fiber: a gluten-free flour from cassava, a root vegetable. It is used as a binding and thickening agent in foods.
Protein blend: brown rice protein and pumpkin seed protein.
Dark chocolate: made from chocolate, cane sugar, and cocoa butter.
Tapioca syrup: a syrup produced from cassava, a root vegetable. The starch from the plant is dried and turned into a sweet syrup using acid or enzymes to hydrolyze the starch into sugars.
Vegetable glycerin: produced by hydrolysis of fats and oils. Glycerin has many uses as a food ingredient, including as a sweetener, bulking agent or filler, hydrating agent, and solvent.
Sea salt: added source of sodium for flavor.
Monk fruit: a sugar substitute and low-calorie sweetener. To produce monk fruit extract, monk fruits are boiled and the extract is removed and then purified to produce the final sugar substitute.
Sunflower lecithin: used as an emulsifier to help fats blend with other ingredients. Read more about lecithins in our Lecithin Ingredient Review here.
Aloha Protein Bar Nutrition Facts
| Peanut Butter Cup | Chocolate Chip Cookie Dough | Peanut Butter Chocolate Chip | Maple Sea Salt | Coconut Chocolate Almond | Chocolate Caramel Pecan | Chocolate Mint Protein | Chocolate Fudge Brownie | Lemon Cashew | Chocolate Espresso | Vanilla Almond | |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Calories | 230 | 240 | 240 | 220 | 260 | 230 | 220 | 220 | 230 | 230 | 250 |
| Fat (g) | 10 | 11 | 12 | 9 | 13 | 11 | 9 | 9 | 10 | 10 | 12 |
| Saturated fat (g) | 3 | 2.5 | 3 | 1 | 7 | 2.5 | 3 | 3 | 3.5 | 2.5 | 1.5 |
| Polyunsaturated (g) | 1 | 4.5 | 1.5 | 3.5 | 1 | 3.5 | 1.5 | 1.5 | 1 | 3.5 | 3.5 |
| Monounsaturated (g) | 6 | 2.5 | 7 | 2.5 | 4 | 3 | 4 | 3.5 | 4 | 2 | 6 |
| Cholesterol (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Sodium (mg) | 135 | 105 | 90 | 130 | 70 | 140 | 0 | 0 | 120 | 70 | 95 |
| Carbohydrate (g) | 26 | 25 | 24 | 26 | 22 | 24 | 26 | 26 | 26 | 26 | 23 |
| Fiber (g) | 10 | 10 | 10 | 10 | 6 | 10 | 10 | 10 | 9 | 10 | 6 |
| Sugar (g) | 5 | 5 | 5 | 4 | 4 | 5 | 5 | 5 | 5 | 5 | 3 |
| Added sugar (g) | 4 | 4 | 3 | 3 | 3 | 4 | 4 | 4 | 4 | 4 | 2 |
| Protein (g) | 14 | 14 | 14 | 14 | 14 | 14 | 14 | 14 | 14 | 14 | 14 |
| Vitamin D (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Iron (mg) | 1 | 6 | 1 | 6 | 2 | 6 | 2 | 2 | 3 | 2 | 2 |
| Calcium (mg) | 26 | 36 | 16 | 39 | 32 | 35 | 15 | 15 | 25 | 36 | 50 |
| Potassium (mg) | 124 | 111 | 173 | 107 | 186 | 118 | 136 | 114 | 127 | 201 | 226 |
The nutrition facts below are for the Peanut Butter Cup flavour, with the range from all flavours in parenthesis. See the chart above for the nutrition facts for all flavours.
Calories: 230 (220-260)
Fat: 10g (9-13g) from peanuts (or sunflower seed butter in most other flavours).
Saturated fat: 3g (1-7g) from peanuts (or nut/seed butter in most other flavours).
Polyunsaturated fat: 1g (1-4.5g), from peanuts.
Monounsaturated fat: 6g (2-7g), from peanuts.
Cholesterol: 0mg
Sodium: 135mg (0-140mg), from sea salt.
Fiber: 10g (6-10g), from tapioca fibre.
Sugar: 5g (3-5g), from tapioca syrup.
Added sugar: 4g (2-4g), from tapioca syrup.
Protein: 14g, from brown rice and pumpkin seeds.
Other nutrients: 124mg potassium (107-226mg), 1mg iron (1-6mg), 26mg calcium (15-50mg).
Are Aloha Bars Healthy?
Aloha bars have a nutrition score of 70 out of 100. Note: since protein bars are inherently more processed, they tend to score lower on the nutrition scale. On the positive side, these bars are made with simple ingredients and contain fewer processed ingredients than other protein bars on the market. They are also low in sugar and use Monk fruit as a non-sugar sweetener, which serves as a natural alternative to sugar and is generally well tolerated. Lastly, they are an excellent source of fiber, which, when paired with protein and fats, creates a very satiating combination
On the negative side, these bars contain a moderate to high saturated fat content. However, this is mostly from nuts which is less concerning than more processed ingredients. They also contain added sugar; however, as I mentioned earlier, the overall sugar content is low.
Overall, these are a great option in the protein bar category for a grab-and-go snack.
Check out these other protein bar reviews:
- Are Kirkland Protein Bars Healthy? Dietitian Review
- Are Robert Irvine’s Protein Bars Healthy? Dietitian Review
- Think! Protein Bar Dietitian Review: Pros and Cons
- Are Barbells Protein Bars Healthy? Dietitian Review
- Simply Protein Bar Dietitian Review
Sources:
Glycerin, Technical Evaluation Report, USDA (2013).
Bob’s Redmill, What is Tapioca Flour & Where Does it Come from? (2022).
Food and Drug Administration. GRAS Notice Monk Fruit (2017).
Peanuts Nutrient Profile, Canadian Nutrient File (Accessed November 12, 2024).
Shetty, J. K., Strohm, B. A., Lee, S. H., Duan, G., & Bates, D. (2014). Cassava, the Next Corn for Starch Sweeteners. Industrial Biotechnology (New Rochelle, N.Y.), 10(4), 275–284. https://doi.org/10.1089/ind.2014.0010
