CLIF BARs are portable, high energy snacks suitable for people doing physical activity. However, due to their high sugar and carbohydrate content, eating them without exercising may result in weight gain.
In this article, we look at the nutrition in CLIF BARs and advise who can eat them and who is best to avoid them. We also suggest alternative healthy snacks that people can eat at home or while exercising.
Quick links
- Best for all physical activities: CLIF BAR
- Best for hunger cravings: Nut Butter Bars
- Best for muscle support: CLIF Builders
- Best snack: CLIF Minis
- Best low calorie: CLIF Thins
CLIF markets its bars as energy snacks for use during hikes, sports, or other outdoor pursuits.
The company claims to prioritize organic, plant-based ingredients from sustainable sources, using 70% organic ingredients in their bars and avoiding high fructose corn syrup and artificial flavors.
Most of the bars that CLIF offers are vegan, although a few contain whey protein or honey.
The ingredients in a CLIF BAR vary depending on the flavor, but they typically include:
- brown rice syrup
- rolled oats
- soy protein isolate
- cane sugar
- soy flour
- rice flour
- oat fiber
- sunflower oil
- sea salt
The bars also contain vitamins and minerals, such as:
The macronutrients, in grams (g), and calories in five popular CLIF BAR products are as follows:
| CLIF BAR | Energy per bar | Protein per bar | Fats per bar | Carbohydrates per bar | Sugars per bar |
|---|---|---|---|---|---|
| Chocolate Chip CLIF BAR | 250 calories | 9 g | 5 g | 45 g | 21 g |
| Crunchy Peanut Butter CLIF BAR | 260 calories | 11 g | 7 g | 40 g | 19 g |
| Blueberry Crisp CLIF BAR | 250 calories | 9 g | 5 g | 44 g | 22 g |
| Coconut and Almond Butter Nut Butter Bar | 230 calories | 6 g | 11 g | 28 g | 10 g |
| Vanilla Almond Builders Bar | 290 calories | 20 g | 11 g | 29 g | 16 g |
Macronutrients — fats, carbohydrates, and protein — are the essential nutrients the body needs to function and stay healthy. We look at each of these in more detail below:
Carbohydrate and sugar content
CLIF BARs contain an average of 40–45 g of carbohydrate per bar. Therefore, a single CLIF BAR provides about one-third of the
The bars contain sugars in the form of cane sugar and brown rice syrup. The company points out that it does not use high fructose corn syrup, which some research links to obesity and diabetes. However, even natural added sugars contribute to a person’s total added sugar intake.
The
Therefore, a person eating a CLIF BAR should try to avoid consuming too many other foods and drinks containing added sugar during the same day. The AHA warns that just one 12-ounce can of soda can contain 32 g of added sugar, which is more than a day’s allowance for females.
Eating too much added sugar puts people at risk of various health conditions,
Learn more about the risks of eating too much added sugar.
Fat content
A Crunchy Peanut Butter CLIF BAR contains 7 g of fat, which equates to 63 calories — just over 3% of a person’s daily calories if they eat 2,000 calories per day.
CLIF BARs do not contain any trans fats.
Protein content
The
CLIF BARs use soy protein isolate, which some
The company website advises people to eat CLIF BARs before and during physical activity lasting more than 1 hour. For instance, the bars could be suitable for replenishing glycogen stores when someone is hiking, cycling, or climbing.
However, they may not be suitable for a snack just before or during high intensity exercise, as they could cause digestive discomfort. A person could eat a CLIF BAR to replenish energy following a high intensity workout of more than an hour, though.
According to the
CLIF BARs have a high carbohydrate and sugar content that could cause someone to gain weight if they are not exercising regularly.
Some people may choose to eat CLIF BARs as a regular snack or dessert. If they are sedentary, this could take their added sugar intake over the recommended daily limit and increase their risk of chronic health conditions, such as diabetes and cardiovascular disease.
Less active people should choose healthy whole food snacks instead. The “Healthy Alternatives” section later in this article gives some options.
People with a nut allergy may also wish to avoid some flavors of CLIF BAR. They should check the ingredients lists carefully before trying any of the bars.
There are various types of CLIF BARs.
CLIF BAR
Best for all physical activities
This is the original bar that CLIF claims is an ultimate energy bar suitable for any physical activity. It contains sustainable and nutritious ingredients such as organic rolled oats.
Flavors include:
- chocolate chip
- crunchy peanut butter
- white chocolate macadamia nut
- blueberry crisp
- cool mint chocolate
- peanut butter banana with dark chocolate
- white chocolate cranberry
- caramel macchiato
- spiced pumpkin pie
CLIF BARS cost $16.20 for a pack of 12. CLIF also sells mini and thin versions. Various multipacks are available, including seasonal flavors, a trial pack, and coffee flavors.
CLIF Nut Butter Bars
Best for hunger cravings
The company states that these bars are a quick and easy snack that satisfies hunger. They contain 5–7 g of protein to provide an energy boost.
Flavors include:
- chocolate chip and peanut butter
- coconut and almond butter
- peanut butter
- tart cherry and cashew butter
- chocolate and hazelnut butter
CLIF Nut Butter Bars cost $8.25 for five bars or $19.80 for 12. Variety packs are available with 18 bars.
CLIF Builders
Best for muscle support
CLIF claims these bars may help support and build muscles because they contain essential amino acids and complete plant protein.
Flavors include:
- chocolate
- chocolate peanut butter
- chocolate mint
- chocolate chip cookie dough with caffeine
- crunchy peanut butter
- vanilla almond
- cookies ‘n cream
CLIF Builders cost $21.60 for 12 bars. Mini versions and variety packs are also available.
CLIF BAR Minis
Best snack
These mini CLIF BARs are a snack-sized version of the original energy bar.
The company claim they contain an optimal blend of protein, fat, and carbohydrates.
Flavor options include:
- chocolate brownie
- chocolate chip
- crunchy peanut butter
- white chocolate macadamia nut
- espresso
- cappuccino
These mini bars are available in a pack of 20 for $13.80. Variety packs are also available.
CLIF Thins
Best low calorie
These thin versions of original CLIF BARs contain 100 calories and 5 g of sugar per two thins.
There are three flavors available:
- chocolate chip
- chocolate peanut butter
- white chocolate macadamia nut
These thin bars are available in a pack of seven for $7.30. Variety packs are available.
Additional products
CLIF also sells cereals with whole grains, protein, and less sugar than other popular brands. Additionally, CLIF offers energy gels and chews in a variety of flavors.
Learn more about energy gels here.
CLIF also sells a children’s range of energy and protein bars.
| Energy per bar | Protein per bar | Fats per bar | Carbohydrates per bar | Sugars per bar | |
| CLIF BARs | 250–260 calories | 8–11 g | 4.5–8 g | 40–45 g | 17–23 g |
| Nut Butter Bars | 220–230 calories | 5–7 g | 10–11 g | 26–29 g | 9–11 g |
| Builders | 280–300 calories | 20 g | 9–11 g | 29–31 g | 16–18 g |
| Minis | 100–110 calories | 4–5 g | 2–3 g | 17–18 g | 8–9 g |
| Thins | 100 calories | 2 g | 3–3.5 g | 15–16 g | 5 g |
Whole food snacks are a healthier alternative to CLIF BARs. Options that someone could transport easily for hikes or sports include:
- protein balls made from oats, peanut butter, cocoa powder, and a spoonful of pure maple syrup
- a container of carrot and celery sticks with a spoonful of hummus
- homemade trail mix with plain nuts, seeds, and dried coconut
- a boiled egg and two oatcakes
- a banana or apple
Healthy snacks to eat at home include:
- Greek yogurt with fresh berries or grated apple and plain chopped nuts
- mashed avocado with oatcakes
- a small portion of olives and feta cheese
A CLIF BAR can be a suitable snack for someone who is physically active. The bars may help replenish glycogen during exercise that lasts for at least an hour. Athletes who perform high intensity exercise and find it challenging to eat enough calories may also find CLIF BARs helpful.
However, for people who do less activity or have a sedentary lifestyle, eating CLIF BARs could lead to weight gain and an increased risk of diabetes. Anyone trying to manage their weight should choose whole food snacks instead.