How Does Step One’s Apple Cinnamon Bar Stack Up Against KIND?

Key Takeaways: Why the Numbers Matter

One of the first things you might notice is that Step One’s bar contains more fiber per serving, 5 grams compared to KIND’s 3 grams. That might not seem like a big difference except for the fact that Step One’s bar also comes in at 160 calories instead of the 210 calories per serving for KIND. That means there’s twice as much fiber per calorie in the Step One bar!  Fiber plays a crucial role in heart health, blood sugar regulation, and cholesterol management. Most of us don’t get enough of it in our diets, so every efficiently delivered gram counts.

The calorie difference is important for another reason. Consume an extra 50 calories per day and in one year you will gain 5 pounds (or lose 5 lbs if you consume 50 calories per day less). Either way, if weight optimization is on your list of health goals, choosing nutrient dense but calorie controlled items is the way to go.

The KIND bar may tout a lower total sugar number, but if you just stop there, you might miss the really important fact that a big chunk of the total (60%) is from added sugars.  Meanwhile, the sugars in the Step One bar come almost entirely from whole fruit sources like apples, dates, and raisins. There is so little added sugar it doesn’t even register for labeling purposes. This matters because added sugars (those not naturally occurring in whole foods) are linked to increased inflammation, insulin resistance, and higher cardiovascular risk.

Sodium is another red flag in the KIND bar, coming in at 85 mg per serving. While that might not seem like a lot, it’s 85 mg more than the Step One bar, which contains no sodium at all. For individuals monitoring their blood pressure or aiming to reduce sodium intake, that’s a meaningful difference. Especially when sodium is so ubiquitous in our food supply.

Step One’s bar also delivers nearly twice as much potassium, an important mineral that helps counterbalance sodium and supports healthy blood pressure levels.

Finally, it’s important to address protein content. After all, protein is prominently touted in the name of KIND’s bar - and KIND’s version does supply more protein per serving than the Step One bar. But if you dig deeper you will see that KIND’s higher protein count comes from soy protein isolate—a highly refined ingredient stripped of the fiber and phytonutrients found in whole soybeans. So it’s protein, but without any other intrinsic health benefits. In contrast, Step One’s protein comes naturally from whole, intact nuts and seeds that deliver many interesting micronutrients as an added bonus. Honestly, you’d be better off eating the Step One bar with some Greek yogurt. You would take in just as much total protein but also healthy probiotics to boot - for the same total calories. 

Ultimately, Step One delivers more of the nutrients that truly matter, like fiber and potassium, while skipping the ones you should limit, like sodium, refined isolates and added sugar.

Ingredients Matter—A Lot

If you’ve ever heard me talk about food, you know that I always say: the ingredient list tells the real story. And in this case, the contrast is striking.

KIND’s Apple Cinnamon Breakfast Protein Bar starts with oats but quickly moves into more processed territory:

• Tapioca syrup and cane sugar are added sugars.
  

• Soy protein isolate is a refined powder that’s far removed from real food.
  

• The label also includes “natural flavor”, a catch-all term that offers no insight into what you’re actually consuming.

KIND’s bar also proudly touts that it’s “made with five super grains - oats, buckwheat, millet, amaranth and quinoa”, but four of the grains fall below cinnamon in the ingredient list.  That means there’s hardly any buckwheat, millet, amaranth or quinoa in there.

Now, look at the Step One Apple Cinnamon Bar Ingredients panel:

• Virtually every single ingredient is whole, recognizable, and specifically included based upon its health promoting properties.  Saskatoon berries for example are included because they are a potent source of antioxidants.

• There are no isolates, no added sugars, no preservatives, and no synthetic flavors.
  

• Plant sterols are the only fortification—and included to make sure you get enough of this ingredient to actually impact cholesterol levels.

The Verdict?

Step One’s bar is not just a delicious snack—it’s a purposeful functional food designed to deliver measurable health benefits. The KIND bar might seem like a good choice but it doesn’t even come close to what Step One’s version has to offer.   

About Step One Foods

Step One Foods offers convenient, scientifically-formulated foods clinically validated to rapidly reduce cholesterol and improve cardiometabolic health. Real food. Real results. Unapologetically delicious.  Learn more at steponefoods.com.