Cereal or granola bar with nuts, chocolate coated
Common food
Photo: Wikipedia
This is a dense, chewy snack bar packed with nuts and studded with chocolate chips, all enrobed in a glossy chocolate coating. It offers a satisfying crunch from the nuts and oats, a sweet, fudgy chocolate hit, and a notable calorie density for its size. Per 100g, it provides a substantial 31.2g of fat and 23.63g of sugar, making it a high-energy, indulgent treat.
Calorie split: 7% protein · 40% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect marriage of textures—the crisp chocolate shell, chewy oat base, and crunchy nut pieces—and its ability to deliver a powerful, sweet, and salty flavor punch in a portable format. It's a go-to for hikers, students, and anyone needing a quick, indulgent energy boost.
⚠️ Watch-outs & how to enjoy it better
The high sugar (23.63g/100g) and fat content can lead to blood sugar spikes and crashes, and it's calorie-dense, making it easy to overconsume. Those with nut allergies must avoid it entirely. To counteract the sugar spike, pair it with a source of additional protein or fat (like Greek yogurt) and practice strict portion control by enjoying just one bar as a treat, not a meal replacement.
Key benefits
- Provides quick energy from carbohydrates and fats
- Contains plant-based protein from nuts and oats
- Offers dietary fiber from whole grains and nuts
- Convenient, portable, no-prep snack
- Can satisfy intense sweet cravings effectively
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern granola bar was popularized in the 1970s by a company called Quaker, but the concept of compressed oat cakes for travel dates back to the late 1800s.
Full nutrition (USDA data · scales with serving)
| Water | 3.2 g |
| Energy | 536 kcal |
| Protein | 9.6 g |
| Total lipid (fat) | 31.2 g |
| Carbohydrate, by difference | 54.1 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 23.6 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 | 15.7 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 | 0.46 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 32.0 ug |
| Vitamin E (alpha-tocopherol) | 4.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 3.0 mg |
| Theobromine | 41.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 17.1 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 | 2.2 g |
| SFA 16:0 | 4.4 g |
| SFA 18:0 | 3.9 g |
| Fatty acids, total monounsaturated | 6.6 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 with nuts.
| 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?
While it contains nuts and oats, it is primarily an energy-dense treat high in sugar and fat. It's best enjoyed occasionally as part of a balanced diet, not as a daily health food.
How does it differ from a plain cereal bar?
The chocolate coating and higher nut content significantly increase its calorie, fat, and sugar content compared to a basic, uncoated cereal bar, making it more of an indulgence.
Can it be part of a pre-workout meal?
Yes, its combination of quick-release carbs from sugar and sustained energy from fats and nuts can provide a good energy boost if eaten 30-60 minutes before moderate-intensity exercise.
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 5.36 kcal/g · 7% calories from protein · 3.8 g fiber · 23.6 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.