Cereal or granola bar, coated with non-chocolate coating
Common food
Photo: Wikipedia
This is a dense, chewy snack bar, typically made from oats or grains, bound with syrup and pressed into a slab, then fully enrobed in a smooth, sweet, non-chocolate coating like yogurt, vanilla, or peanut butter. The texture is a satisfying mix of crunchy granola and a firm, sometimes waxy, outer shell. Nutritionally, it's a calorie-dense energy source, packing over 500 kcal per 100g with a significant fat and sugar content.
Calorie split: 8% protein · 40% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love the satisfying, crunchy-chewy texture and the sweet, often creamy flavor of the coating, which can range from vanilla to peanut butter. It's a go-to for a quick energy boost during busy days, hikes, or as a convenient on-the-go snack that feels like a treat.
⚠️ Watch-outs & how to enjoy it better
The high sugar (23.74g/100g) and fat content can lead to blood-sugar spikes and energy crashes, making it a poor choice for sustained energy or for those managing blood sugar. To counteract this, pair it with a source of protein or healthy fat (like a handful of nuts or a hard-boiled egg) to slow digestion, and practice strict portion control by sticking to a single, small bar. Be aware it often contains common allergens like nuts, soy, and dairy in the coating.
Key benefits
- Provides quick, dense energy from carbohydrates and fats
- Offers a portable, no-mess snack option
- Can be a source of some dietary fiber from its grain base
- Often fortified with vitamins and minerals
- Satisfies a sweet craving in a structured portion
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercial granola bar, the Quaker Chewy bar, was introduced in 1975 and was originally designed to be a healthier alternative to candy bars, though its sugar and fat content has made it a subject of nutritional debate.
Full nutrition (USDA data · scales with serving)
| Water | 3.2 g |
| Energy | 508 kcal |
| Protein | 10.2 g |
| Total lipid (fat) | 31.1 g |
| Carbohydrate, by difference | 53.4 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 23.7 g |
| Calcium, Ca | 108 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 67.0 mg |
| Phosphorus, P | 227 mg |
| Potassium, K | 339 mg |
| Sodium, Na | 193 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.32 mg |
| Selenium, Se | 13.1 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.3 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 24.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 4.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 13.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 6.0 mg |
| Theobromine | 42.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 17.0 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.42 g |
| SFA 10:0 | 0.49 g |
| SFA 12:0 | 5.5 g |
| SFA 14:0 | 2.1 g |
| SFA 16:0 | 4.4 g |
| SFA 18:0 | 3.9 g |
| Fatty acids, total monounsaturated | 6.5 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 6.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, granola, homemade — USDA does not publish this profile for Cereal or granola bar.
| Tryptophan | 0.19 g |
| Threonine | 0.48 g |
| Isoleucine | 0.55 g |
| Leucine | 0.98 g |
| Lysine | 0.63 g |
| Methionine | 0.23 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.67 g |
| Tyrosine | 0.38 g |
| Valine | 0.70 g |
| Arginine | 1.3 g |
| Histidine | 0.35 g |
| Alanine | 0.69 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.81 g |
| Proline | 0.66 g |
| Serine | 0.67 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this a healthy breakfast option?
While convenient, it's often high in sugar and fat, making it more of a treat or occasional snack. A balanced breakfast with protein and whole foods is generally more nutritious.
What does 'non-chocolate coating' usually mean?
It typically refers to a sweet, creamy coating made from ingredients like yogurt, vanilla, peanut butter, or a white confectionery coating (often called 'white chocolate' but may not contain cocoa butter).
How does it compare nutritionally to a candy bar?
It often has a similar calorie and sugar profile to a candy bar, but may offer slightly more fiber and protein from its oat or grain base. However, it's still a high-energy, processed snack.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.08 kcal/g · 8% calories from protein · 2.8 g fiber · 23.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.57 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.