Cereal or granola bar, with coconut, chocolate coated
Common food
Photo: Wikipedia
This is a crunchy, chewy bar where toasted oats and coconut flakes are bound together and enrobed in a smooth layer of milk or dark chocolate. The texture offers a satisfying snap from the chocolate followed by a dense, sweet chew from the granola and shredded coconut. Nutritionally, it is a high-energy, calorie-dense snack with a significant portion of its energy coming from fats and sugars.
Calorie split: 4% protein · 42% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love this bar for the indulgent combination of rich chocolate and tropical coconut, which makes it feel more like a treat than a health food. Its compact, no-mess format makes it a beloved staple for hikers, students, and busy professionals needing a quick energy boost.
⚠️ Watch-outs & how to enjoy it better
With over 34g of sugar per 100g, it can cause a rapid blood-sugar spike followed by a crash, making it a poor choice for those managing diabetes or seeking sustained energy. To counteract this, pair it with a source of protein (like Greek yogurt or a handful of nuts) or eat only half the bar alongside a savory snack to blunt the glycemic response.
Key benefits
- Provides a rapid source of energy for physical activity
- Offers quick satiety due to high fat and sugar content
- Contains some dietary fiber from oats and coconut
- Serves as a convenient, portable meal replacement or snack
- Delivers a quick source of calories for endurance sports
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern granola bar was invented in 1975 by Stanley Mason, who was asked to create a bar from loose granola cereal, and the first commercially successful brand, Quaker Chewy, was introduced in 1986.
Full nutrition (USDA data · scales with serving)
| Water | 6.1 g |
| Energy | 531 kcal |
| Protein | 5.2 g |
| Total lipid (fat) | 32.2 g |
| Carbohydrate, by difference | 55.2 g |
| Fiber, total dietary | 6.2 g |
| Total Sugars | 34.3 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 56.0 mg |
| Phosphorus, P | 154 mg |
| Potassium, K | 254 mg |
| Sodium, Na | 152 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.32 mg |
| Selenium, Se | 16.4 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.42 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 12.8 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 48.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 3.0 mg |
| Theobromine | 41.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 22.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.16 g |
| SFA 8:0 | 2.0 g |
| SFA 10:0 | 1.6 g |
| SFA 12:0 | 11.7 g |
| SFA 14:0 | 4.4 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.00 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 breakfast option?
While convenient, it's more of an occasional treat or energy boost than a balanced breakfast due to its high sugar and fat content. A healthier breakfast would include more protein and fiber to keep you full longer.
Why is the calorie count so high?
The combination of dense oats, calorie-rich coconut, and chocolate coating packs a lot of energy into a small volume. The fats from coconut and chocolate, along with sugars, contribute significantly to the calorie total.
Can I eat this before a workout?
Yes, it can provide quick energy for short, intense activities. However, for longer workouts, the high sugar might lead to an energy crash. Consider it for a pre-workout snack 30-60 minutes before, not during.
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 5.31 kcal/g · 4% calories from protein · 6.2 g fiber · 34.3 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: 0.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.