5% Nutrition Knocks the Carb OUT with New Low-Carb Protein Bars

The future of 5% Nutrition could be dazzling. With the sad passing of fearless leader Rich Piana, the company has a chance to continue with his vision, and remind the public why being a 5-Percenter and doing whatever it takes to become the best is still relevant.

5 Percent Nutrition Knock the Carb Out Bars

We were skeptical as to whether 20g protein plus prebiotic fiber would really keep blood sugar down… but we were blown away by how well the bars performed!!

2018 has been ripe with various developments from the company, including new products and makeover of their hit pre-workout, Kill It Reloaded. In this article, we take on their new “low carb friendly” dairy-free protein bar, Knock the Carb Out, a fun play on their sleep aid titled Knocked the F Out, and antithesis of the revitalized Real Carbs product! Does it deliver on its promise?

The Premise in Knocking the Carbs Out

Abbreviated to “KTCO Bars”, these gems have a simple premise: low active carb, unafraid of fat, dairy-free and whole-food based, but still delicious and nutritious. As always, 5% Nutrition is trying to stick with “real food” ingredients for this product – and the two flavors use different methods to get there (both with egg whites, but mostly peanuts in the peanut butter chocolate chip one). You’ll recognize everything on the ingredients list, but there are some artificial sweeteners!

With a name like “Knock the Carb Out”, we’re obviously expecting a low-carb dieter friendly product. We want an easy snack when low-carb dieting (carbs are everywhere, we need something other than plain nuts and beef jerky!). A delicious low carb protein bar that will give us a “dessert” feeling when we’re craving something sweet may just hit the spot.

And holy shit, 5% Nutrition may have delivered. First, sign up for 5% Nutrition news and deal alerts below while comparing prices with PricePlow, then let’s get to our review and ingredient analysis:

Rich Piana 5% Nutrition Knock the Carb Out Bar – Deals and Price Drop Alerts

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The Visual Review

If you prefer a video review… check it here and prepare for a happy ending:

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The blood sugar readings during the review

Although Mike wasn’t in a state of ketosis when blood testing (towards the end of the review above), these bars did something amazing: they only rose blood sugar 25 points (for peanut butter) and 29 points (for dark chocolate)!

Knock the Carb Out Review

390 calories and only a jump of 24 blood sugar points after 45 minutes?!?! Color us VERY surprised. And yeah, blood sugar started at 99… not exactly the best, but so it goes.

It hardly stopped the transition into a deeper state, as beta hydroxybutyrate readings dropped 0.0 and 0.1 points in the two tests. Only one test is on YouTube though, due to camera issues – apologies from Mike for that.

So while these aren’t necessarily bars that would “get you into ketosis”, they’re most definitely “friendly” — for Mike at least — if you’re already in and are willing to take just a smidge impact.

Given the amount of protein inside, this shows that these new prebiotic fibers and are indeed something not to be too scared of (again, for Mike at least), and the higher-fats with egg whites and peanuts don’t seem to disrupt things as much as a straight shot of whey.

Color us extremely pleasantly surprised!

Knock the Carb Out Nutrition and Ingredients

As the nutrition labels show, the flavors range pretty substantially as far as their fat content is concerned. In fact, one may even consider these two completely different products!

5% Nutrition Knock the Carb Out Ingredients

Peanut Butter Chocolate Chip comes out on top for us. Note that these could almost be considered entirely different products!

Double Dark Chocolate Chip is egg white based, and Peanut Butter Chocolate Chip is more heavily peanut-based (but also has eggs)!

  • 5-6g net carbs

    Even with those differences, both of the current flavors float in a nice low-carb area of 19-20g total carbs per serving (including fiber). That may sound high for a “low carb” bar at first glance, but 5% Nutrition is focusing on the “net carb” content here. A net carb is a carb that will impact your blood sugar levels. Since the bars deliver 14g of fiber per serving, 5% Nutrition can legally state that each serving has only 5-6g of active carbohydrate.

  • Two different protein and fat sources depending on flavor

    The amount of protein is the industry standard of 20g per serving, but that’s not where we’re thrilled. What’s unique here is that 5% Nutrition relied on egg-white protein for these bars, and added in fats from peanuts and real-deal sunflower seeds. We love this as it gives the dairy-sensitive amongst us some bathroom relief. This is a trend we’d like to see continued – it’s been tough to find good dairy-free bars, and these fit the bill.

    Since all the ingredients are “real”… we don’t have a lot to break down here. We’ll cover the background of egg white protein and prebiotic fiber, however. Due note, however, that these bars are greasy due to the fat content.

  • Egg White Protein – Gimmick or Amazing?

    5% Nutrition Egg White Crystals

    5% Nutrition knows their egg whites!! Read our Rich Piana Egg White Crystals blog post and watch our 5% Egg White Crystals review, one of our most watched YouTube videos ever!

    Egg white protein is a really underrated source of dietary protein, most likely due to it abhorrent cost in a powdered form. Thankfully, 5% Nutrition is biting the cost of buying egg whites in bulk to make these bars. They’re used to this game because of their Egg White Crystals product anyway!

    Egg white protein has some of the highest digestibility of any protein source found in nature. If we rely on the industry standard of Protein digestibility-corrected amino acid score (PDCAAS), eggs and egg whites score a 1 out of a highest score of….1.[1]

    This means that egg white protein is just as good as whey. Those that find themselves seat belting themselves to a toilet should after dairy should kiss 5% Nutrition’s feet for going with this instead of whey or soy. Finally – a protein bar for those who can’t have most protein bars.

  • Prebiotic Fiber from Tapioca as the binding agent

    Prebiotic fiber and fiber sweeteners have been getting a ton of flack in 2018, likely due to IMO Syrup being realized as a “fake” fiber and not worthy of being counted as true-blue fiber.

    With prebiotic fiber here, there’s an upside – it doesn’t spike Mike’s blood sugar nearly as much as we expected (if at all!), and it’s damn healthy for gut bacteria and microflora… which means you’ll have a better life.[2-5]

    5% Nutrition Nutrition Real Carbs

    Did you land on the wrong page and realize you want carbs?! Then you need to see our 5% Nutrition Real Carbs post and review instead!

    And tapioca-sourced prebiotic fiber means we’re avoiding soy and corn, which are all-too-often GMO-heavy crops. Since 5% Nutrition is relying on “real food” sources, it fits the bill. Just don’t rely on these bars in your diet for the day unless you’ve got a bathroom novel to finish.

    On the soy front, however, note that there is a dash of soy lecithin in the chocolate chips themselves, so these are not soy-free bars.

  • Are you Receptive to Sucralose?

    This throws us for a spin, but is not surprising since it’s what’s also in the RF Bars and we need the product to actually taste good! 5% Nutrition loves the “real food” angle, but the truth is that sucralose is definitely a synthetically manufactured chemical. This isn’t necessarily a bad thing, however. Because… we want to enjoy our low-carb snacks!

    While natural sweeteners sound great on paper, most of them leave an odd and bitter aftertaste we dislike. The only one that doesn’t do this is sugar… and that’d destroy the purpose of a low carb product!

    Since sucralose is mostly non-caloric, it was a solid choice. Low-carb dieters are usually fine with sucralose, and we are too – just in reasonable amounts. But if you’re a low-carb dieter whose more on the “paleo” side and refuses to touch the stuff, all the power to you, these bars just won’t be for you. Just ask yourself if those high doses of stevia are any better for the gut microbiome than lower doses of sucralose…

“Rich would be proud”

Rich Piana’s KTCO Macros

  • Calories: 290-390
  • Protein: 20g
  • Carbohydrates: 19-20 (1-4g sugar, 14g fiber)
  • Fat: 21-29g (8-4g saturated)

As you can see, the flavors differ in their fat content. The peanut butter chocolate chip flavor delivers higher fats and lower overall sugars (peanuts is the #1 ingredient!) while the double dark chocolate flavor delivers less fat but more sugar.

Interestingly, the peanut butter bar is 100kcals over the double dark chocolate flavor, yet gave lower blood sugar spikes thanks to that fat This is just a testament to how different the flavors really are from one another – nearly different products altogether!

Flavors Available

As of this article’s production, 5% Nutrition offers two unique flavors of the KTCO bars.

  • Peanut Butter Chocolate Chip
  • Double Dark Chocolate Chip

And that brings us to an interesting point about the flavors of these bars… they’re insanely unique. We’re guessing the diversity in the bars comes from the “real foods” being used in their production.

The Double Dark Chocolate Chip and Peanut Butter Chocolate cup flavors really are their own animals. We highly recommend that those interested in the product try both bars, but given our taste preference and love of peanuts, plus the fact that there’s more fat and lower blood sugar impact on the peanut butter based bar… that’s our top choice now.

Rich Piana Motivation

Rich truly was the king of consistency. This man was all day, every day, until his last day.

You ready to Knock the Carb Out?!

Just like with Kill It Reloaded, we said that “Rich would be proud“.

Because 5% Nutrition hit the mark with these bars, and then some. We got everything we wanted: a delicious, low carb protein bar that doesn’t leave us starving. The ingredient label is flush with real foods we had sitting around our kitchen. The blood sugar impact was negligible. And we even got two distinct flavors. And guess what – it’s just sweet enough thanks to sucralose. Love it or hate it, the ingredient is there.

For our low carb followers, we fully believe these bars deserve a place in your next online supplement shopping spree. They’ll deliver that “naughty” feeling of going off diet while still allowing you to stick to a low-carbohydrate lifestyle. Just like Rich would want.

Rich Piana 5% Nutrition Knock the Carb Out Bar – Deals and Price Drop Alerts

Get Price Alerts

No spam, no scams.

Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.

Posts are sponsored in part by the retailers and/or brands listed on this page.

About the Author: Mike Roberto

Mike Roberto

Mike Roberto is a research scientist and water sports athlete who founded PricePlow. He is an n=1 diet experimenter with extensive experience in supplementation and dietary modification, whose personal expertise stems from several experiments done on himself while sharing lab tests.

Mike's goal is to bridge the gap between nutritional research scientists and non-academics who seek to better their health in a system that has catastrophically failed the public.

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  1. Schaafsma, G. (2000). The Protein Digestibility–Corrected Amino Acid Score. The Journal of Nutrition, 130(7); https://academic.oup.com/jn/article/130/7/1865S/4686203
  2. Hesta, M., Debraekeleer, J., Janssens, G. P. J. & De Wilde, R. (2001). The effect of a commercial high-fibre diet and an Isomalto-oligosaccharide-supplemented diet on post-prandial glucose concentrations in dogs. J. Animal Physio. Animal Nutr., 85(7-8) 217; https://pubmed.ncbi.nlm.nih.gov/11686792
  3. Hesta, M, Roosen, W, et al. (2003). Prebiotics affect nutrient digestibility but not fecal ammonia in dogs fed increased dietary protein levels. British Journal of Nutrition 90, 1007-1014; https://pubmed.ncbi.nlm.nih.gov/14641959
  4. Minami T, et al. (1989). Caries-inducing activity of isomaltooligosugar (IMOS) in vitro and rat experiments. Shoni Shikagaku Zasshi; 27(4); 1010-7; https://pubmed.ncbi.nlm.nih.gov/2489886
  5. Kaneko, T.; Kohmoto, T.; Fukui, F.; Akiba, T.; Suzuki, S.; Hirao, A.; Nakatsuru, S.; Kanisawa, M. 1990.Acute and chronic toxicity and mutagenicity studies on isomaltooligosaccharides, and the effect on peripheral blood lymphocytes and intestinal microflora; Shokuhin Eiseigaku Zasshi 31 (5):394-403; https://www.jstage.jst.go.jp/article/shokueishi1960/31/5/31_5_394/_article

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