Protein balls have become a popular high-protein snack in recent years. But how healthy are they really? Here’s a detailed look at the nutrition, benefits, and downsides of protein balls.
What are protein balls?
Protein balls, sometimes called energy balls or protein bites, are bite-sized protein snacks made from nutrient-dense whole food ingredients like nuts, seeds, nut butters, protein powders, and dried fruit. They typically contain 10-15 grams of protein and 100-200 calories per serving.
The base ingredients are blended together, then rolled into balls for easy portability. They can be coated with toppings like coconut, chocolate, or seeds. Protein balls are ideal pre/post workout snacks, meal replacements, or on-the-go bites when you need extra protein.
Nutrition facts
The specific nutrition content of protein balls varies based on the recipe, but they typically provide:
- 100-200 calories
- 10-15g protein
- 5-10g fat
- 15-30g carbs
- 3-5g fiber
- Vitamins like vitamin E
- Minerals like iron, calcium, magnesium
Protein balls are a more nutritious alternative to sugary processed snacks like granola bars, candies, chips, etc. Their macros provide balanced nutrition to help you feel full and energized.
Benefits of protein balls
Here are some of the top benefits of protein balls when consumed in moderation as part of a healthy diet:
High protein
The main benefit of protein balls is their high protein content, typically 10-15 grams per serving. Protein helps induce satiety so you feel fuller longer after eating them. It also helps build and maintain muscle when combined with strength training.
Convenient nutrition
Protein balls are portable, making them a convenient way to get nutrition on-the-go. Just stash them in your purse, gym bag, or car for a protein punch when you need it. Their bite-size portions control your portions.
Energy boost
Thanks to their combination of protein, healthy fats, and complex carbs, protein balls provide steady energy. They help avoid energy crashes from sugary snacks. Nutrients like iron, magnesium, and B vitamins also boost energy levels.
Curb cravings
The protein and fiber in protein balls may help reduce cravings for unhealthy sweets and snacks between meals. Their sweet and crunchy texture can satisfy your tastebuds.
Improve recovery
Consuming protein after workouts helps repair and build new muscle fibers. The protein and nutrients in protein balls makes them a smart post-workout snack.
Reduce stress
Nutrient deficiencies can contribute to increased cortisol, the stress hormone. Protein balls provide key vitamins, minerals, magnesium and B vitamins to help regulate stress hormones.
Downsides of protein balls
While protein balls can be included as part of a healthy diet, there are some potential downsides to be aware of:
High calorie
Despite their small size, protein balls can range from 100-300 calories each depending on the recipe. Eating too many may lead to unwanted weight gain. Pay attention to portion sizes.
High fat
Some protein balls get a large percentage of their calories from fats. Excessive fat intake may have negative health effects for some people. Choose recipes using healthy fats.
High sugar
Recipes with dried fruits, chocolate, coconut, etc. can have high sugar content, ranging 15-25 grams per serving. Too much added sugar is unhealthy.
Nutrient deficiencies
Homemade protein balls may lack important nutrients like calcium unless the recipe is formulated accordingly. Ensure you’re getting adequate daily nutrition.
GI issues
Protein powders derived from milk and whey can cause gas, bloating or diarrhea in those with lactose intolerance. Plant-based protein powders are easier to digest.
Filling effect
The combination of protein, fat and fiber makes protein balls very satiating. This may curb your appetite too much, leading to inadequate calorie intake if making them meal replacements.
Ideal consumption of protein balls
To reap the benefits of protein balls while avoiding potential downsides, here are some serving guidelines:
- Limit to 1-2 protein balls per day
- Have as a snack between meals, not meal replacement
- Watch portions and total calorie intake
- Pair with fruits/veggies for balanced nutrition
- Drink plenty of water to aid digestion
- Evaluate your diet needs and adjust as required
Protein balls are very convenient but shouldn’t completely replace whole foods like fruits, veggies, lean proteins and whole grains which provide greater nutritional benefits.
Making your own protein balls
You can easily make protein balls at home to control the specific ingredients. Here is a basic recipe template:
Base (1 cup total)
- 1⁄2 cup nuts or seeds (almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, hemp seeds, etc.)
- 1⁄2 cup nut butter (almond, peanut, cashew butter)
- 1⁄4 cup oats or puffed cereal
- 1 scoop (25g) protein powder
Mix-ins (1⁄2 cup total)
- Dried fruit (raisins, cranberries, dates, apricots)
- Fresh banana, apple or other fruit
- Dark chocolate chips
- Coconut flakes
- Chia or flax seeds
- Spices like cinnamon or vanilla extract
Directions
- Pulse nuts and oats in a food processor into fine crumbs.
- Add nut butter, protein powder and mix-ins and process until a sticky dough forms.
- Roll into balls, about 1-inch size.
- Coat with toppings like coconut, drizzle with chocolate, or sprinkle with seeds.
- Refrigerate for 30+ minutes to set. Store in airtight container for up to 1 week.
Experiment with different ingredients to create your own favorite protein ball recipes.
9 popular store-bought protein ball brands
If you don’t have time to make homemade protein balls, there are many prepackaged versions available in stores and online. Here are 9 top brands:
RXBAR
RXBARs contain only a few whole food ingredients like eggs, nuts, and dates. Their Protein Bar contains 12g protein, 5g fiber, and no added sugar.
No Cow
No Cow are vegan/dairy-free protein balls made from pea protein. Each ball has 140-160 calories and 10-15g plant-based protein.
Nutracelle
Nutracelle offers protein balls for kids made with collagen peptides, coconut and monk fruit. They’re designed as a healthy snack to support growth.
Perfect Bar
Perfect Bar’s gluten free and kosher protein bars contain 20g protein from whey and pea. They’re made with whole food superfoods like quinoa, flax and chia.
PROBAR
PROBAR plant-based protein balls provide 14g protein from organic peanut butter, pea protein and chia seeds. They are USDA Organic Certified.
Raw Rev
Raw Rev Glo Bars are vegan, gluten-free balls with no-bake ingredients like dates, nuts, cocoa, and pea protein. Each bar has 14g protein.
NuGo Stronger
NuGo Stronger peanut butter protein balls pack 28g protein plus prebiotic fiber. They contain no artificial ingredients.
ONE Protein Bars
ONE’s protein balls contain 20g protein from whey isolate plus real food ingredients and only 1g sugar. Flavors include Birthday Cake, Salted Caramel, and Almond Bliss among others.
FitJoy Protein Bars
FitJoy protein bars are made from nutrient-rich ingredients like almond butter, coconut, chia seeds, and whey or plant-based protein. They have 20g protein and 200 calories.
Nutritional comparison of 9 brands
Here is a nutritional comparison of the most popular ready-to-eat protein ball brands:
| Brand | Calories | Protein | Carbs | Fat | Sugar |
|---|---|---|---|---|---|
| RXBAR | 190 | 12g | 17g | 10g | 12g |
| No Cow | 160 | 15g | 16g | 7g | 2g |
| Nutracelle | 100 | 10g | 8g | 5g | 1g |
| Perfect Bar | 230 | 20g | 24g | 8g | 17g |
| PROBAR | 190 | 14g | 13g | 10g | 8g |
| Raw Rev | 230 | 14g | 31g | 10g | 18g |
| NuGo Stronger | 190 | 28g | 11g | 7g | 1g |
| ONE Protein Bars | 220 | 20g | 14g | 12g | 1g |
| FitJoy Protein Bars | 200 | 20g | 16g | 9g | 3g |
As you can see, calories range from 100-230 per serving, protein content is 10-28g, and sugar content spans from 1-18g, depending on the brand. Compare nutrition labels and choose a brand that aligns with your specific nutrition needs.
Tips for buying ready-made protein balls
Keep the following tips in mind when purchasing prepackaged protein balls:
- Check the ingredients list and avoid excessive added sugars.
- Look for at least 10g protein per serving.
- Seek options with natural, whole food ingredients where possible.
- Compare brands and find one that fits your macronutrient needs.
- Look for ones that fit your dietary preferences like vegan, gluten-free, etc.
- Calculate cost per ball/serving to find a budget-friendly option.
- Buy small packs first to sample flavors before purchasing bulk.
- Ensure they don’t contain any allergens you need to avoid.
FAQs
Here are answers to some frequently asked questions about protein balls:
Are protein balls healthy?
Protein balls can be a healthy snack option when made with nutrient-dense whole food ingredients and consumed in moderation as part of an overall balanced diet. They provide a convenient protein and energy boost. However, some commercial varieties may be high in added sugars, unhealthy fats, and fillers.
Are protein balls good for weight loss?
Protein balls can aid weight loss efforts due to their high protein and fiber content which helps you stay full and satisfied longer. However, they are calorie-dense, so be mindful of portion sizes. Also make sure you’re eating in an overall calorie deficit to lose weight.
How much protein is in a typical protein ball?
Most protein balls contain 10-15 grams of protein per ball. Some higher protein varieties may have up to 20-30g protein. Compare brands and nutrition labels to find one that provides your desired protein intake.
Should you eat protein balls before or after a workout?
Protein balls make a great pre-workout snack to fuel your exercise session, as well as post-workout to refuel and maximize muscle repair and growth. Aim to consume a protein ball about 30-60 minutes before workout and within 30 minutes after.
Can you substitute protein powder in protein balls?
Yes, you can substitute different types protein powders such as whey, plant-based protein, collagen peptides, egg white protein, hemp protein etc. Depending on the type, you may need to adjust liquid ingredients to achieve the ideal dough texture.
How long do homemade protein balls last?
Homemade protein balls last 5-7 days when stored in the refrigerator in an airtight container. They can also be frozen for 2-3 months. Commercial protein balls may last 1-2 weeks past the use-by date due to preservatives.
Do protein balls need to be refrigerated?
It’s best to refrigerate homemade protein balls to maximize freshness for a week. Store-bought protein balls can typically be kept at room temperature due to preservatives, but check the package instructions to be sure. Refrigerating may prolong shelf life.
The bottom line
Protein balls can be a nutritious addition to a healthy diet, providing a boost of protein, healthy fats, carbs and fiber. Consuming 1-2 protein balls per day between meals or around workouts can offer benefits like curbing hunger, increasing energy levels, building muscle and more.
However, be mindful of excessive calories, sugar, and preservatives in some commercial varieties. Making your own or choosing brands wisely allows you to control the quality of ingredients. Pair protein balls with plenty of whole foods for balanced nutrition. Moderation and portion control is key to reap their nutritional benefits without going overboard.