Grenade
Birthday Cake Protein Bar
TL:DR
In 2 Sentences
A candy-bar experience—layers, coating, sprinkles—with 21g of milk-derived protein and very low sugar, plus Informed Sport certification for extra peace of mind.
When to choose Grenade Birthday Cake Protein Bar
Anyone who wants a sweet, post-workout or 3 p. m.
treat that delivers real protein without a sugar spike—especially if you’re fine with sugar alcohols and like bold flavors.
What's in the Grenade bar?
Birthday Cake meets macro-savvy. Grenade’s bar layers a whey-and-casein core under a sugar‑reduced white‑chocolate–style coating and confetti sprinkles, landing 21g of protein (top‑tier) with very low sugar (1.
6g). Most sweetness and chew come from maltitol, polydextrose, and a little glycerol—not from oats or dates—so carbs sit mid‑pack at 21g but behave differently than classic sugar/starch bars.
Fat is moderate, drawn from cocoa butter, sunflower oil, and a touch of palm in the sprinkles.
Flavor-wise, think vanilla cake and frosting—the coating (cocoa butter, whole milk powder, lecithin, natural flavor) plus colorful sprinkles are doing the heavy lifting—while the protein blend (casein and whey, with a little collagen for texture) keeps the nutrition anchored.
- Protein
- 21 g
- Fat
- 8 g
- Carbohydrates
- 21 g
- Sugar
- 2 g
- Calories
- 218
Protein
2115HIGHThe 21g of protein comes chiefly from a milk‑protein trio—calcium caseinate plus whey concentrate and isolate—with a supporting dose of bovine collagen to improve chew. Whey digests quickly and is rich in leucine, while casein digests more slowly; together they provide complete, high‑quality amino acids. Collagen isn’t a complete protein on its own, but here it mainly aids texture without undermining overall quality.
Fat
89MIDAt 8.1g, fat is middle‑of‑the‑road and comes mostly from cocoa butter in the white‑chocolate coating, sunflower oil, and a little palm fat in the sprinkles. Cocoa butter and palm skew more saturated, whereas sunflower contributes unsaturated fats—so you get a mixed profile rather than a seed‑oil‑heavy bar. The total isn’t high, but those watching saturated fat may want to note the confectionery coating.
Carbs
2120MIDMost of the 21g of carbs are engineered rather than from whole grains or fruit: maltitol (a sugar alcohol) for sweetness, polydextrose (a low‑calorie fiber) for bulk, and glycerol (a moisture‑holding syrup) for softness, with a small contribution from rice flour in the sprinkles. This blend generally blunts blood‑sugar spikes compared with sugar, offering steadier energy for many people. If you’re sensitive to polyols, though, larger amounts can cause gas or bloating—start with half a bar to test comfort.
Sugar
24MIDSugar is kept low at 1.6g because sweetness relies on sugar alcohols (maltitol) and glycerol instead of cane sugar or dates. The small amount of sugar you do see likely comes from natural milk sugar (lactose) in the coating’s whole milk powder and tiny contributions from inclusions. Low sugar is nice for blood‑sugar steadiness, but note that sugar alcohols can unsettle sensitive stomachs at higher intakes.
Calories
218210MIDAt 218 calories (about average), most of the energy comes from the big protein dose plus the white‑chocolate–style coating’s fats, with lower‑impact carbs rounding things out. Protein accounts for a substantial share, which helps with fullness relative to calories. The remainder is a mix of cocoa butter/sunflower oil and reduced‑calorie sweeteners/fiber rather than straight sugar.
Vitamins & Minerals
This bar isn’t about micronutrients—no vitamins or minerals clear 10% of daily value. You’ll get modest, naturally occurring amounts of calcium and B‑vitamins from dairy ingredients, but not enough to count as a meaningful source. The colorful sprinkles use tiny amounts of pigments (e.g., beet, curcumin, anthocyanins, Blue 1) that add hue, not nutrition.
Additives
Expect a modern, confection‑style build: maltitol and glycerol for sweetness and softness, polydextrose for low‑calorie bulk, and lecithin to keep the coating smooth. Colors include plant‑derived options (turmeric/curcumin, beet, anthocyanins) alongside a synthetic blue (Blue 1) to nail the sprinkle look. These are highly refined tools that deliver dessert‑like taste and texture with low sugar; most people tolerate them, though polyols can cause GI upset in sensitive folks.
Ingredient List
Cow's milk casein
Cow's milk whey
Cow's milk whey
Cow’s milk or cream
Cow's milk
Vegetable oils and animal fats
Cattle hides, bones, connective tissue
glucose
Corn or wheat
Oil palm fruit
What are people saying?
Sources
Range
“Recently, Grenade (protein bar brand) have released an official Oreo flavoured protein bar. It's absolutely incredible. Tastes like a full-fat Oreo dessert with 50g or more of sugar, but only has 1g. I can't tell at all that it's a workout/diet bar. Has no weird aftertaste. Just tastes like what you'd expect a chewy Twinkie/Cadbury bar to taste like.”
“These are SO GOOD! Only protein bar I don’t suddenly find disgusting when I’m half way through the box”
“Probably a top 3 protein bar honestly. Great macros, low sugar, amazing variety of flavors which taste like an actual candy bar.”
Main Praise
Taste is the headline. Many reviewers say Grenade nails the ‘candy bar’ brief without the syrupy sugar hit, with Oreo, Birthday Cake, and White Chocolate Salted Peanut getting the loudest applause.
Several people call it the only bar they don’t grow tired of halfway through a box—credit the layered textures and chocolate-style coatings that keep each bite interesting. The macros back up the indulgence: 21g of protein at 218 calories is a strong trade for satiety and recovery.
Amazon reviewers highlight that the mixed textures prevent that single-note “whey lump” experience, and journalists at The Independent and The Standard echo the surprise that something this sweet-tasting stays low in sugar.
The Informed Sport certification is a quiet win for athletes who want the candy taste without the supplement roulette.
Main Criticism
Not everyone is smitten. A slice of Reddit calls it “cardboard-y” or too chewy, and a few flavors land as just okay rather than great—so picking the right flavor matters.
A small but real concern is stomach comfort: the sweetness leans on sugar alcohols and low-calorie fibers, which can cause gas or bloating for some people. One Redditor even reported an itchy mouth after eating Grenade bars—likely an individual sensitivity but still worth noting if you’re reactive to additives or dairy.
The branding also earns a raised eyebrow from some writers as a bit heavy on the “gym” energy, even if the product itself is versatile.
The Middle Ground
So which camp is right—dessert-level delicious, or chalky chew? The truth sits in the middle and depends on your palate and your stomach.
If you like candy-bar textures, Grenade’s layered build is a feature, not a bug, and flavors like Oreo and White Chocolate Salted Peanut tend to win over skeptics. If you prefer simpler, date-and-nut bars, the engineered sweetness will feel… engineered.
On the nutrition side, the 21g of protein at 218 calories is objectively solid, but the low sugar is achieved with sugar alcohols and fiber-like fillers; most people feel steady energy, while a minority get GI grumbles.
Reddit comments that slam the texture (“chewy talcum powder”) sit right alongside raves that it “tastes like a real dessert,” which mostly tells you this bar polarizes more than average. If you’re curious, start with a crowd-pleaser flavor and have half a bar first—your taste buds and your gut will cast the deciding votes.
What's the bottom line?
Grenade’s Protein Bar is a dessert-forward protein hit with bona fide macros: 21g of protein, very low sugar, and that triple-layer crunch that keeps you from feeling like you’re chewing through a chore. If you tolerate sugar alcohols and want a treat that still supports goals, it’s an excellent pick—especially in flavors like Oreo, Birthday Cake, and White Chocolate Salted Peanut. If your priority is short, whole-food ingredient lists or you’re sensitive to polyols, you’ll likely be happier elsewhere.
Practical tip: treat it as a high-protein snack rather than a full meal. Pair with fruit or yogurt for extra fiber and balance, and sip some water to help with the chew. Listicle take: Candy-bar taste, 21g of protein, and low sugar make Grenade a standout sweet-tooth saver—just check your tolerance for sugar alcohols and start with the fan-favorite flavors.