Cereal or granola bar, oats, nuts, coated with non-chocolate coating
Common food
Photo: Wikipedia
This is a chewy, dense bar made from rolled oats and mixed nuts, held together by a sweet binder and finished with a smooth, non-chocolate coating (often yogurt, vanilla, or carob). It offers a satisfying crunch from the nuts and a hearty, oaty base, with a notable 34g of sugar per 100g providing quick energy. The 20g of fat and 8.6g of protein help balance the carbohydrate load.
Calorie split: 8% protein · 53% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of sweet, salty, and nutty flavors, along with a satisfyingly chewy and crunchy texture that feels indulgent yet convenient. It's a go-to for busy mornings, hiking trips, or a quick desk snack that evokes a sense of wholesome, nostalgic comfort.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (34g per 100g) can cause a rapid blood-sugar spike and subsequent crash, especially for those with insulin sensitivity. The calorie density (455 kcal/100g) also makes it easy to overconsume. To counteract this, pair it with a source of protein or fat (like Greek yogurt or a handful of seeds) to slow sugar absorption, practice strict portion control (stick to one bar), and choose brands with lower added sugar and higher nut/oat content.
Key benefits
- Provides quick energy from carbohydrates.
- Contains dietary fiber from oats and nuts.
- Offers plant-based protein from nuts and oats.
- Convenient, portable, no-prep snack.
- Nuts contribute healthy unsaturated fats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercial granola bar, the 'Quaker Chewy Granola Bar,' was introduced in 1975 as a way to use up broken oatmeal cookie pieces.
Full nutrition (USDA data · scales with serving)
| Water | 8.7 g |
| Energy | 455 kcal |
| Protein | 8.6 g |
| Total lipid (fat) | 20.0 g |
| Carbohydrate, by difference | 60.1 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 34.0 g |
| Calcium, Ca | 136 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 95.0 mg |
| Phosphorus, P | 192 mg |
| Potassium, K | 320 mg |
| Sodium, Na | 486 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.34 mg |
| Selenium, Se | 6.5 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.36 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 27.1 mg |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 7.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.7 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.18 g |
| SFA 10:0 | 0.21 g |
| SFA 12:0 | 2.4 g |
| SFA 14:0 | 0.91 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 9.5 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 9.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 0.00 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 snack?
It can be part of a balanced diet, but its high sugar and calorie density mean it's more of an energy-dense treat than a nutrient-rich food. Look for bars with minimal added sugar, whole food ingredients, and higher protein/fiber content.
What does 'non-chocolate coating' mean?
It typically refers to a sweet, smooth coating made from ingredients like yogurt, vanilla, carob, or a white confectionery coating (which contains vegetable fats instead of cocoa butter).
Why is the protein content only 8.6g?
The primary ingredients are oats and a sweet binder, with nuts as a secondary component. While nuts add protein, the bar is fundamentally a carbohydrate- and fat-based energy food, not a high-protein supplement.
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 4.55 kcal/g · 8% calories from protein · 4.3 g fiber · 34.0 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: 1.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.