Are IQ bars healthy? This IQ bar dietitian review will help you decide if IQ bars are a healthy addition to your grocery cart. Read on for our dietitian review of nutritional properties and ingredients before you buy.
About IQ Bars
IQ Bars are plant-based protein bars with no added sugar. They are advertised as having “brain ingredients” and containing “only the good stuff.”
IQ Bar Ingredients
| IQ Bar Flavour | Ingredients |
|---|---|
| Chocolate Mint Chip | Almonds, Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Cocoa, Coconut Oil, Unsweetened Chocolate, Water, Cocoa Butter, Sea Salt, Lion’s Mane, Stevia Plant Extract, Vitamin E |
| Chocolate Sea Salt | Almonds, Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Cocoa, Coconut Oil, Unsweetened Chocolate, Water, Cocoa Butter, Sea Salt, Lion’s Mane, Stevia Plant Extract, Vitamin E |
| Almond Butter Chip | Almonds, Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Coconut Oil, Unsweetened Chocolate, Cocoa, Water, Cocoa Butter, Cinnamon, Sea Salt, Lion’s Mane, Stevia Plant Extract, Vitamin E |
| Peanut Butter Chip | Nuts (Peanuts, Almonds), Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Peanut Flour, Coconut Oil, Unsweetened Chocolate, Cocoa, Cocoa Butter, Sea Salt, Lion’s Mane, Stevia Plant Extract, Vitamin E |
| Toasted Coconut Chip | Almonds, Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Coconut, Coconut Oil, Unsweetened Chocolate, Water, Cocoa, Cocoa Butter, Sea Salt, Lion’s Mane, Stevia Plant Extract, Vitamin E |
| Banana Nut | Almonds, Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Banana, Coconut Oil, Water, Cinnamon, Sea Salt, Lion’s Mane, Stevia Plant Extract, Vitamin E |
| Lemon Blueberry | Almonds, Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Coconut Oil, Blueberries, Water, Lemon Juice, Sea Salt, Lemon, Lion’s Mane, Stevia Plant Extract, Vitamin E |
| Wild Blueberry | Almonds, Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Coconut Oil, Blueberries, Water, Wild Blueberries, Vegetable Juice, Sea Salt, Citric Acid, Lion’s Mane, Stevia Plant Extract, Vitamin E |
| Matcha Chai | Almonds, Protein Blend (Pea Protein Crisps [Pea Protein, Tapioca Starch], Pea Protein), Natural Flavors, Prebiotic Blend (Tapioca Fiber, Vegetable Fiber), Coconut Oil, Water, Cinnamon, Matcha, Sea Salt, Lion’s Mane, Stevia Plant Extract, Vitamin E |
The ingredients below are from the Almond Butter Chip flavour. See the chart above for ingredients from all flavours.
Almonds: as a source of mono- and poly-unsaturated fats, almond butter is considered a source of healthy fats.
Protein blend (pea protein crisp [pea protein, tapioca starch], pea protein):pea protein is a complete protein because it contains all essential amino acids.
Natural flavours: this is a blanket term for any combination of extracts from plant or animal products. Read everything you need to know about natural flavours here.
Prebiotic blend:
- Tapioca fibre: a gluten-free flour from cassava, a root vegetable. It is used as a binding and thickening agent in foods.
- Vegetable fibre: the vegetable source is not specified in the ingredients.
Coconut oil: oil coming from the white part of a coconut, containing mostly saturated fats.
Unsweetened chocolate: added for flavour.
Cocoa: unsweetened form of chocolate. The leftover part of the cocoa bean after the cocoa butter has been removed.
Cocoa butter: the fat that is removed from cocoa beans during processing.
Cinnamon: spice added for flavour.
Sea salt: a source of added sodium used for flavouring.
Lion’s Mane: Lion’s Mane Mushroom is grown on the bark of dead hardwood trees, such as Oak trees. There is interest in using Lion’s Mane Supplements to support cognitive function and mental health, however, research is limited and insufficient evidence exists regarding its effectiveness as a supplement.
Stevia plant extract: a non-caloric sweetener used as an alternative to sugar.
Vitamin E: commonly used as a preservative in foods. Vitamin E can help protect the shelf life of fats in a product.
IQ Bar Nutrition Facts
| Chocolate Mint Chip | Chocolate Sea Salt | Almond Butter Chip | Peanut Butter Chip | Toasted Coconut Chip | Banana Nut | Lemon Blueberry | Wild Blueberry | Matcha Chai | |
|---|---|---|---|---|---|---|---|---|---|
| Calories | 170 | 170 | 180 | 160 | 180 | 170 | 180 | 180 | 180 |
| Fat (g) | 12 | 12 | 13 | 10 | 13 | 12 | 12 | 12 | 13 |
| Saturated fat (g) | 3 | 3 | 3 | 2.5 | 4 | 2.5 | 2.5 | 2.5 | 2.5 |
| Cholesterol (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Sodium (mg) | 135 | 135 | 135 | 135 | 135 | 125 | 125 | 125 | 125 |
| Total carbohydrate (g) | 10 | 10 | 9 | 12 | 9 | 10 | 10 | 9 | 9 |
| Fiber (g) | 8 | 8 | 7 | 9 | 7 | 7 | 7 | 6 | 6 |
| Total sugar (g) | 1 | 1 | 1 | 1 | 1 | 2 | 2 | 2 | 1 |
| Added sugar (g) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Protein (g) | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 | 12 |
| Potassium (mg) | 210 | 210 | 130 | 120 | 130 | 130 | 140 | 140 | 150 |
| Vitamin D (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Calcium (mg) | 70 | 70 | 80 | 50 | 70 | 80 | 80 | 80 | 80 |
| Iron (mg) | 3.5 | 3.5 | 2.8 | 2.4 | 2.8 | 2.7 | 2.7 | 2.7 | 2.7 |
| Vitamin E (mg) | 14.3 | 14.3 | 14.9 | 14.5 | 15.5 | 15 | 15.3 | 15.3 | 15.5 |
| Magnesium (mg) | 75 | 75 | 70 | 55 | 65 | 55 | 55 | 55 | 60 |
The nutrition facts below are from the Almond Butter Chip flavour. The nutrient range for all flavours is in parentheses.
Calories: 180 (160-180)
Fat: 13g (12-13g) from mainly almonds, and to a lesser extent, cocoa butter.
Saturated fat: 3g (2.5-4g) from almonds and cocoa butter.
Total carbohydrate: 9g (9-10g) from tapioca fibre, vegetable fibre, tapioca starch, and cocoa.
Fibre: 7g (6-9g) from tapioca fibre and vegetable fibre.
Total sugar: 1g (1-2g), trace amounts found in ingredients.
Added sugar: 0g
Protein: 12g, from pea protein.
Other nutrients: vitamin D 0mg, calcium 80mg (50-80mg), iron 2.8mg (2.4-3.5mg), potassium 130mg (130-210mg), vitamin E 14.9mg (14.3-15.5mg), magnesium 70mg (55-75mg).
Are IQ Bars Healthy? Dietitian Review
IQ bars scored 75 out of 100, making them a good option in the protein bar category. On the positive side, IQ bars are high in fibre and low in sugar, with no added sugar. They are a source of unsaturated fats from almonds and a good source of protein.
On the negative side, IQ bars are high in saturated fats, though this is from nuts and coconut oil, which are less concerning sources. They also have a moderately high sodium content. IQ bars also claim to contain “brain ingredients”. Though Lion’s Mane is added to the bars, this ingredient has insufficient evidence to support its effectiveness regarding brain health.
While the “brain ingredients” claim is more marketing than actual science, IQ bars are an otherwise great quality option for someone looking for a low-sugar protein bar.
