Ghost Protein Bar Nutrition Facts: 20g Protein, 270 Calories, All 3 Flavors Compared (2026)

Ghost Protein Bar Nutrition Facts: All 3 Flavors Compared

All figures are per full serving (one dual-bar pack, 65g). Numbers for Chocolate Caramel are confirmed from three or more independent retail and supplement-news sources. Chocolate Peanut Butter carries identical macros to Caramel (confirmed). Choco Chip Cookie Dough calories are confirmed at 250; the carb and fiber split is plausible from multiple retailer databases but is noted with an asterisk below as not confirmed to the same certainty as the other two flavors.

*Choco Chip Cookie Dough carbs and fiber are plausible from retailer databases but not confirmed to the same certainty as the other two flavors. All three flavors agree on 20g protein, 0g added sugar, 2g total sugar, 160mg sodium, and 13g fat.

Per Individual Bar (One Stick): What You Get If You Split the Pack

Ghost labels the full 2-bar pack as a single serving. Because each pack holds two individually wrapped sticks, here is what one stick contributes — derived by halving the verified full-pack values. These are not FDA label values; they are calculated for orientation.

Protein Blend: All-Dairy, Collagen-Free Triple Matrix

Ghost’s protein comes from three dairy-derived sources listed in order on the ingredient label: hydrolyzed milk protein isolate, whey protein concentrate, and milk protein isolate. Each absorbs at a different rate, and all three are complete proteins containing all nine essential amino acids, including tryptophan.

• Hydrolyzed milk protein isolate: Pre-digested (hydrolyzed) protein for rapid amino-acid delivery — the fastest-absorbing source in the blend.
• Whey protein concentrate: A moderately fast-digesting complete protein. Less filtered than isolate, so it carries slightly more lactose and fat than a pure-isolate product, but it is still a high-quality source.
• Milk protein isolate: Contains milk’s natural ~80/20 casein-to-whey ratio. The casein fraction digests slowly, extending amino acid availability well past the meal.

Ghost does not include hydrolyzed collagen in its blend — a meaningful quality distinction from bars like Barebells (which list hydrolyzed bovine collagen in their protein blend) and some flavors of Pure Protein and DAVID. Collagen is missing tryptophan, making it an incomplete protein that dilutes the headline gram count. Ghost’s entire 20g is from complete protein sources.

Sweeteners and Fiber: The Full Breakdown

Ghost achieves 0g of added sugar and only 2g of total sugar per pack through a multi-compound sweetener system. Here is what each sweetener does and what it means for your blood sugar and digestion.

Sweetener stack (in approximate order of quantity on the ingredient label)

• Maltitol Syrup: The primary sweetener. A sugar alcohol (polyol) derived from maltose with a glycemic index of approximately 35–53 — meaningful glycemic impact compared to erythritol (GI near zero) or allulose (GI near zero), though lower than sucrose (GI 65). Adds bulk, sweetness, and a syrupy texture that contributes to the caramel layers. Can cause GI discomfort at high doses — the 7g of sugar alcohols in Ghost is within a range most adults tolerate, but sensitive individuals should start with one pack to test.
• Allulose: A rare sugar with essentially zero caloric and glycemic impact. The FDA allows allulose to be excluded from “added sugars” and “total sugars” counts on nutrition labels, which is one reason the label reads 0g added sugar and 2g total sugar despite sweetening compounds being present.
• Sorbitol: Another sugar alcohol, typically used in small amounts for texture alongside maltitol. Has a laxative potential similar to maltitol at high doses.
• Stevia Leaf Extract: A plant-derived non-nutritive sweetener with no caloric or glycemic impact, present in small amounts for sweetness enhancement.

Ghost does not use sucralose or acesulfame potassium (Ace-K). If your goal is avoiding those two specifically, Ghost qualifies. If your goal is avoiding all sugar alcohols entirely (for GI sensitivity or strict keto counting), it does not — maltitol and sorbitol are present.

Fiber sources: prebiotic only

The 7g of fiber per pack (Chocolate Caramel and Chocolate Peanut Butter) comes from two prebiotic fructan sources: oligofructose and inulin. Both feed beneficial gut bacteria in the large intestine. For context: Quest bars deliver 12g of fiber (soluble corn fiber and chicory root, also prebiotic), ONE Bar delivers 9g, and Barebells delivers approximately 3g. Ghost’s 7g lands between ONE Bar and Barebells on prebiotic fiber.

Ghost vs Quest vs Barebells: Side-by-Side Comparison

The three most cross-shopped bars in this tier. All figures are per labeled serving — Ghost is per 2-bar pack, Quest and Barebells are per single bar.

What this table tells you: Quest wins on protein per calorie and fiber by wide margins. Ghost wins on format uniqueness, complete-protein quality (no collagen), and avoiding sucralose and Ace-K. Barebells loses on collagen in the blend and uses sucralose and Ace-K. For the full Quest vs Barebells deep-dive, see our Quest vs Barebells comparison and our individual Quest nutrition guide and Barebells nutrition guide.

Is Ghost Protein Bar Healthy? Who It’s For

Twenty grams of collagen-free complete protein with 7g of prebiotic fiber and 0g of added sugars in a candy-bar-style format is a genuinely useful snack. The honest trade-offs are the higher calorie count (270 cal for 20g of protein vs. Quest’s 190 cal), the higher fat content (13g, primarily saturated from the palm and palm kernel oil coating), and the sugar alcohol load (7g of maltitol + sorbitol, which can cause GI discomfort in sensitive people at higher volumes).

Ghost is a good fit if…

• You want a dual-stick candy-bar eating experience. The two-sticks-in-one-pack format is genuinely different from every other protein bar, and if that experience matters to you, nothing else offers it.
• You are avoiding sucralose and Ace-K. Ghost uses neither; Quest uses sucralose; Barebells uses both sucralose and Ace-K.
• You want prebiotic fiber alongside protein. At 7g of oligofructose and inulin per pack, Ghost is one of the more fiber-forward protein bars available.
• You are not tightly managing calories. If you are in a calorie deficit and counting, 270 calories for 20g of protein is a higher cost than Quest (190 cal) or Barebells (200 cal).

Consider alternatives if…

• Protein per calorie is your top filter. Quest delivers 11.1g per 100 cal vs Ghost’s 7.4g — a gap large enough to matter daily.
• You avoid sugar alcohols for GI reasons. Ghost uses maltitol syrup and sorbitol, which have a higher laxative potential per gram than erythritol (the alcohol in Quest). See our protein bar guide for options that minimize sugar alcohol load.
• You are lactose-sensitive. All three Ghost protein sources are dairy-derived; the bar is not labeled lactose-free.
• Peanut allergies are a concern. Chocolate Peanut Butter contains peanut ingredients; all flavors carry a “may contain” warning for peanuts, cashews, and almonds.

Price and Where to Buy

Ghost Protein Bars are priced at $9.99 for a 4-pack and $29.99 for a 12-pack — both approximately $2.50 per serving (dual-bar pack). A variety 12-pack mixing all three flavors launched on Amazon in early 2026 at the same $29.99 SRP. Available at GNC, Vitamin Shoppe, Walmart, Target, Amazon, Kroger, and GhostLifestyle.com. At $2.50 per pack, Ghost is priced comparably to Barebells ($2.00–$3.00 at major retailers) and Quest ($2.00–$2.50 when bought in bulk), and is typically less expensive per serving than RXBAR or think! at standard retail pricing.

Frequently Asked Questions

How much protein is in a Ghost protein bar?

One pack (two sticks, 65g) contains 20g of protein — 10g per individual stick. The protein comes from a triple dairy blend: hydrolyzed milk protein isolate, whey protein concentrate, and milk protein isolate. There is no collagen in the blend, so all 20g comes from complete protein sources containing all nine essential amino acids.

How many calories are in a Ghost protein bar?

270 calories per 2-bar pack for Chocolate Caramel and Chocolate Peanut Butter. Choco Chip Cookie Dough has 250 calories per pack — the leanest of the three. Both calorie figures are for the full dual-bar serving (65g, 2 sticks).

Does Ghost protein bar have artificial sweeteners?

No sucralose and no acesulfame potassium (Ace-K). Ghost uses maltitol syrup, allulose, sorbitol, and stevia leaf extract. Allulose and stevia are plant-derived with no glycemic impact. Maltitol and sorbitol are sugar alcohols — they occur naturally but are typically manufactured synthetically. If your goal is avoiding sucralose and Ace-K specifically, Ghost qualifies. If your goal is avoiding all sugar alcohols, it does not (maltitol and sorbitol are present).

Is the Ghost protein bar keto-friendly?

The Chocolate Caramel pack has 22g of total carbohydrates, 7g of fiber, and 7g of sugar alcohols, netting to approximately 8g of net carbs if both fiber and sugar alcohols are excluded — workable on most keto budgets. The caveat: maltitol has a real glycemic index (~35–53), which some keto practitioners count against their net-carb budget rather than excluding it. If you count maltitol in full, the effective net carb load is closer to 15g, which is high for strict keto.

How does the Ghost protein bar compare to Quest?

Quest is meaningfully more protein-efficient: 21g of protein for 190 calories (11.1g per 100 cal) versus Ghost’s 20g for 270 calories (7.4g per 100 cal). Quest also delivers more fiber (12g vs. Ghost’s 7g) and uses erythritol, which has a lower glycemic impact than Ghost’s maltitol. Ghost counters with a unique dual-bar format, no sucralose or Ace-K (Quest uses sucralose), and a slightly lower sodium count. Both bars use complete-protein, collagen-free dairy blends. If protein per calorie is the priority, Quest wins clearly. If avoiding sucralose and wanting the dual-stick format matters, Ghost is the pick. For the full Quest breakdown, see our Quest protein nutrition guide.

Bottom line: Ghost Protein Bar delivers 20g of collagen-free dairy protein and 7g of prebiotic fiber per 2-bar pack with 0g of added sugars and no sucralose or Ace-K — a genuinely different product than anything else in the protein bar category, in format and in sweetener approach. The honest trade-offs are a higher calorie cost per gram of protein (270 cal for 20g vs. Quest’s 190 cal for 21g) and a sugar alcohol stack (maltitol + sorbitol) with more glycemic and GI impact than erythritol. Ghost Protein Bar is the right pick for the candy-duo eating experience, the prebiotic fiber story, and sucralose-free eating — not for calorie efficiency. Compare it alongside Quest, DAVID, Barebells, and seven others in our best protein bars of 2026 guide, or browse the full protein snacks directory.