Understand protein sources
If your aim is to eat more natural, whole foods, look for at least a couple of these protein foods on the label: roasted soybeans, egg whites, almond butter, peanut butter, sunflower seeds, pumpkin seeds, walnuts, or almonds. Most of these provide good fats, too.
Sports nutritionists hail whey protein as the gold standard for protein powder for muscle growth and this ingredient can boost the protein content of bars to as high as the 20-gram level since it is so concentrated.
Soy protein isolate is the most processed type of soy protein available, according to the U.S. Soybean Export Council, with the soy protein being artificially extracted from the soybean from whole soybeans, being defatted and processed through a number of chemical steps. Whole soybeans, on the other hand, contain a wider range of nutrients.
Shoot for 5-10 grams protein for a snack bar or 10-20 or more grams for a meal replacement. 11 grams protein is considered an excellent source of protein for men.