High-protein claims have become a powerful marketing tool across grocery aisles (and at coffee shops), but dietitians caution that some packaged foods promoted for protein benefits deliver far more sugar than consumers realize, which can negate the benefits of the added protein.
Here’s a look at three specific protein-enriched foods that dietitians (like myself) suggest avoiding, or at least not reaching for on a regular basis.
1. High-protein waffles
Protein-enhanced frozen waffles are often positioned as a better breakfast option, but many fall short nutritionally. Products like Eggo high-protein waffles still contain added sugars and refined flours, while providing only a modest protein boost. For example, the Buttermilk Vanilla version of Eggo’s protein waffles contains 11 grams of added sugar per serving and 10 grams of protein — still more sugar than protein.
For a lower-sugar, more whole whole-food breakfast option, choose eggs, plain Greek yogurt with a drizzle of honey, fruit and cottage cheese, or whole wheat toast with peanut butter for more of a protein boost without the added sugar.
2. Protein granola and cereals
Protein-boosted granolas and cereals may sound like a smart, protein-rich start to your day, but the sugar content is often high – sometimes even higher than the non-protein-enriched versions.
Some options from brands such as Nature Valley and Kellogg’s can contain 10–15 grams of added sugar per serving. These products often prioritize taste and shelf life over nutritional balance, resulting in more sugar than protein.
3. Protein-enriched snack bars, including kids’ versions
Protein-enriched snack bars can be one of the most misleading categories. Adult-focused bars like Special K protein bars can contain 8–12 grams of sugar per serving, and kids’ versions may be even more problematic. Z Bar Protein, for example, contains more sugar than protein, despite being marketed as a protein snack for children.
These products can reinforce a preference for sweet foods while offering limited nutritional benefit, and the protein content is often on the lower side for being a protein-enriched product. (For example, the Z Bar Protein contains 5 grams of protein and 9 grams of sugar, while a string cheese stick contains 6 grams of protein and no sugar.
The bottom line
Dietitians recommend treating packaged high-protein foods as occasional conveniences, not daily staples. Reading nutrition labels closely — especially the sugar content — is often more informative than front-of-package protein claims.
Whenever possible, opt for whole foods naturally rich in protein, like nuts, seeds, dairy products, meat, and eggs.
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