With so many protein bars on grocery shelves, it can feel overwhelming to choose the right one for you. Our expert dietitian reviews if Clif Builder Bars are a healthy choice. From the ingredient list to the nutrition facts, we’ll cover everything you need to know about these popular protein bars.
About Clif Builder Bars
Clif builder bars are protein bars marketed as a “complete plant protein” source that helps “support, rebuild, and repair muscles”.
Clif Builder Bar Ingredients
| Flavor | Ingredients |
|---|---|
| Chocolate Peanut Butter | SOY PROTEIN ISOLATE, CANE SYRUP*, CANE SUGAR*, BROWN RICE SYRUP*, PALM KERNEL OIL, VEGETABLE GLYCERIN, SOY FLOUR*, RICE FLOUR*, CHICORY FIBER SYRUP, PEANUTS*, NATURAL FLAVORS, PEANUT BUTTER*, COCOA BUTTER, COCOA, SOY PROTEIN CONCENTRATE*, SUNFLOWER AND/OR SOYBEAN OIL, SALT, RICE STARCH, SOY LECITHIN, MIXED TOCOPHEROLS (ANTIOXIDANT). |
| Chocolate Mint | SOY PROTEIN ISOLATE, CANE SYRUP*, CANE SUGAR*, BROWN RICE SYRUP*, PALM KERNEL OIL, VEGETABLE GLYCERIN, UNSWEETENED CHOCOLATE, SOY FLOUR*, RICE FLOUR*, CHICORY FIBER SYRUP, NATURAL FLAVORS, ROASTED SOYBEANS*, COCOA, SOY PROTEIN CONCENTRATE*, SUNFLOWER AND/OR SOYBEAN OIL, RICE STARCH, SOY LECITHIN, ALKALIZED COCOA, SALT. |
| Cookies ‘N Cream | SOY PROTEIN ISOLATE, CANE SYRUP*, CANE SUGAR*, BROWN RICE SYRUP*, PALM KERNEL OIL, VEGETABLE GLYCERIN, SOY FLOUR*, RICE FLOUR*, CHICORY FIBER SYRUP, UNSWEETENED CHOCOLATE, COCOA BUTTER, NATURAL FLAVORS, ROASTED SOYBEANS*, COCOA, SUNFLOWER AND/OR SOYBEAN OIL, SOY PROTEIN CONCENTRATE*, RICE STARCH, ALKALIZED COCOA, SOY LECITHIN, SALT. |
| Chocolate | SOY PROTEIN ISOLATE, CANE SYRUP*, CANE SUGAR*, BROWN RICE SYRUP*, PALM KERNEL OIL, VEGETABLE GLYCERIN, UNSWEETENED CHOCOLATE, SOY FLOUR*, RICE FLOUR*, CHICORY FIBER SYRUP, ROASTED SOYBEANS*, COCOA, SOY PROTEIN CONCENTRATE*, NATURAL FLAVORS, SUNFLOWER AND/OR SOYBEAN OIL, RICE STARCH, SOY LECITHIN, ALKALIZED COCOA, SALT. |
| Vanilla Almond | SOY PROTEIN ISOLATE, CANE SYRUP*, BROWN RICE SYRUP*, CANE SUGAR*, PALM KERNEL OIL, VEGETABLE GLYCERIN, SOY FLOUR*, RICE FLOUR*, ALMOND BUTTER, CHICORY FIBER SYRUP, COCOA BUTTER, ROASTED SOYBEANS*, SUNFLOWER AND/OR SOYBEAN OIL, RICE STARCH, ALMONDS*, NATURAL FLAVORS, SOY LECITHIN, SALT, MIXED TOCOPHEROLS (ANTIOXIDANT). |
| Chocolate Chip Cookie Dough (with caffeine) | SOY PROTEIN ISOLATE, CANE SYRUP*, CANE SUGAR*, BROWN RICE SYRUP*, PALM KERNEL OIL, VEGETABLE GLYCERIN, SOY FLOUR*, SUNFLOWER AND/OR SOYBEAN OIL, CHICORY FIBER, COCOA BUTTER, NATURAL FLAVORS, COCOA, SOY PROTEIN CONCENTRATE*, RICE FLOUR*, UNSWEETENED CHOCOLATE, RICE STARCH, ROASTED SOYBEANS*, SOY LECITHIN, SALT, COFFEE FRUIT EXTRACT* (CONTAINS CAFFEINE). |
The Chocolate Peanut Butter flavor ingredients are listed below. Check out the Clif Builder Bar Ingredient Chart above for all flavors. Note: always check the nutrition label and ingredient list for up-to-date ingredient and allergen information.
Soy protein isolate: plant source of protein from soybeans.
Cane syrup: source of added sugar.
Cane sugar: source of added sugar.
Brown rice syrup: source of added sugar.
Palm kernel oil: a source of saturated fat rich in medium-chain triglycerides. Read my palm oil review for everything you need to know.
Vegetable glycerin: a type of sugar alcohol 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.
Soy flour: flour made from soybeans.
Rice flour: flour made from rice.
Chicory fiber syrup: a low-sugar sweetener made form chicory root. You can read more about Chicory Root here.
Peanuts: a nut rich in omega-6 and omega-9 fatty acids.
Natural flavors: added for flavor. Check out my review of Natural Flavours here for everything you need to know,
Peanut butter: made by grinding peanuts. Rich in omega-6 and omega-9 fatty acids.
Cocoa butter: the fat that is removed from cocoa beans during processing.
Cocoa: unsweetened form of chocolate. The leftover part of the cocoa bean after the cocoa butter has been removed.
Soy protein concentrate: plant source of protein from soybeans.
Sunflower and/or soybean oil: sunflower oil is a source of monounsaturated omega-9 fatty acids. Soybean oil is a source of omega-6 fatty acids.
Salt: added for flavouring, an added source of sodium.
Rice starch: a source of carbohydrate.
Soy lecithin: added to maintain freshness in Clif Builder bars.
Mixed tocopherols: a common preservative with strong antioxidant properties, typically sourced from vegetable oils. Read my Tocopherols review for everything you need to know here.
Priority Allergens
Contains soy. Contains/may contain peanuts, tree nuts, milk, and sesame. Always read the product label for up-to-date allergen and ingredient information before consuming.
Clif Builder Bar Nutrition Facts
| Per bar | Chocolate Peanut Butter | Chocolate Mint | Cookies ‘N Cream | Chocolate | Vanilla Almond | Chocolate Chip Cookie Dough | |
|---|---|---|---|---|---|---|---|
| Calories | 290 | 280 | 280 | 280 | 290 | 290 | |
| Fat (g) | 11 | 9 | 10 | 9 | 11 | 10 | |
| Saturated fat (g) | 6 | 6 | 6 | 6 | 6 | 6 | |
| Cholesterol (mg) | 0 | 0 | 0 | 0 | 0 | 0 | |
| Sodium (mg) | 330 | 200 | 210 | 210 | 200 | 240 | |
| Carbohydrate (g) | 29 | 31 | 30 | 31 | 29 | 29 | |
| Fiber (g) | 2 | 3 | 3 | 3 | 2 | 2 | |
| Sugar (g) | 17 | 17 | 17 | 17 | 16 | 18 | |
| Added sugars (g) | 17 | 17 | 16 | 17 | 16 | 17 | |
| Protein (g) | 20 | 20 | 20 | 20 | 20 | 20 | |
| Potassium (mg) | 213 | 234 | 229 | 234 | 212 | 224 | |
| Iron (mg) | 4 | 4 | 4 | 4 | 3 | 3 | |
| Calcium (mg) | 41 | 42 | 42 | 42 | 46 | 47 |
Note: the nutrition facts below represent the Chocolate Peanut Butter flavor. The nutrient range for all flavours is listed in parentheses.
Calories: 290 (280-290). This is high compared to other protein bars on the market. However, high-calorie content is appropriate for bars that help individuals ‘build’ mass.
Fat: 11g (9-11g), from palm oil, peanuts, and sunflower and/or soybean oil.
Saturated fat: 6g, from palm oil.
Sodium: 330mg (200-330mg), from added salt.
Carbohydrate: 29g (29-31g), from sugar, soy flour, rice flour, and rice starch.
Fiber: 2g (2-3g), from chicory fiber syrup and trace amounts found in various flours.
Sugar: 17g (16-18g), from cane sugar, cane syrup, and brown rice syrup.
Protein: 20g, from soy protein isolate.
Other nutrients: potassium 213mg (212-234mg), iron 4mg (3-4mg), calcium 41mg (41-47mg)
Are Clif Builder Bars Healthy?
We gave Clif Builder bars a score of 35 out of 100. (Note: this score is based on the average person, but there may be individuals who would benefit more from these bars. Read more on that below.)
On the positive side, Clif Builder bars are a good source of protein and contain a source of fiber. They are also free from artificial flavors or colours. They do contain some commonly used preservatives (lecithin and tocopherols), but these are not associated with negative health outcomes.
On the negative side, the main sources of fats and carbohydrates in Clif Builder bars are palm oil and cane sugar, respectively, which are considered ultra-processed. They are also very high in added sugar, with 17-18g of sugar per bar, and high in saturated fats, with 6g per bar.
Bottom line: for the average person looking to increase their protein intake, I suggest considering an alternative protein bar with less processed ingredients. However, Clif Builder bars can be appropriate for a small subset of individuals with higher-than-average nutrient needs or those looking to increase their protein and calorie intake. Due to the volume of whole foods, it can be difficult for those with high nutrient needs to meet their needs from food alone. In this case, finding concentrated sources of calories, such as Clif Builder Bars, can be a helpful tool to meet nutrient needs.
Sources:
Glycerin, Technical Evaluation Report, USDA (2013).
Clif Builder Bars, Clif. Accessed August 2024.
Chicory Root Syrup, Homespun. Accessed August 2024.
