Granola bar, soft, milk chocolate coated, peanut butter
Whole food · Snacks
Photo: Wikipedia
This is a soft, chewy oat-based bar enrobed in a smooth milk chocolate coating, with a rich peanut butter swirl or filling. The texture is a delightful contrast between the yielding, slightly sticky interior and the firm, snappy chocolate shell. Nutritionally, it's a calorie-dense energy source, delivering over 500 kcal per 100g, primarily from fats and carbohydrates.
Calorie split: 7% protein · 40% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for the indulgent combination of creamy peanut butter, sweet milk chocolate, and a satisfyingly chewy texture, making it feel like a treat rather than just fuel. It's a beloved, nostalgic snack often associated with quick energy for hiking, sports, or a busy afternoon pick-me-up.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (nearly 24g per 100g) can lead to a rapid blood-sugar spike followed by a crash, and the significant fat and calorie density makes it easy to overconsume. As it contains peanuts (a major allergen) and is often produced in facilities handling other nuts, it poses a risk for those with allergies. To counteract blood-sugar spikes, pair a smaller portion with a source of additional protein or fiber, like a piece of fruit or a handful of plain nuts, and be mindful of serving size.
Key benefits
- Provides a quick, dense energy source from fats and carbs.
- Offers a modest protein boost from peanuts and oats.
- Contains some dietary fiber from oats and peanut butter.
- Convenient, portable, no-prep snack for on-the-go energy.
- Satisfies sweet and salty cravings simultaneously.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercial granola bar, the Quaker Chewy Bar, was introduced in 1975 as a direct response to the popularity of the solid, crunchy Nature Valley bar, aiming to offer a softer, more kid-friendly texture.
Full nutrition (USDA data · scales with serving)
| Water | 3.2 g |
| Energy | 536 kcal |
| Energy | 2241 kj |
| Protein | 9.6 g |
| Total lipid (fat) | 31.2 g |
| Ash | 1.9 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 |
| Vitamin A, IU | 26.0 iu |
| 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), International Units | 0.00 iu |
| 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 Snacks, granola bars, hard, plain — USDA does not publish this profile for Granola bar.
| Tryptophan | 0.18 g |
| Threonine | 0.26 g |
| Isoleucine | 0.35 g |
| Leucine | 0.72 g |
| Lysine | 0.40 g |
| Methionine | 0.18 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.48 g |
| Tyrosine | 0.35 g |
| Valine | 0.51 g |
| Arginine | 0.67 g |
| Histidine | 0.22 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.83 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.50 g |
| Proline | 0.52 g |
| Serine | 0.47 g |
FAQ
Is this a healthy snack?
It's best viewed as an occasional treat or a targeted energy source for high-activity periods, not a health food. While it provides quick energy and some protein, its high sugar, fat, and calorie content mean it should be enjoyed in moderation.
Why is it so high in calories?
The calorie density comes from its primary ingredients: oats and peanut butter are calorie-rich, and the milk chocolate coating adds significant fat and sugar. The combination is designed for maximum energy per gram.
Can I eat this if I'm gluten-free?
Most standard versions contain oats, which are often cross-contaminated with wheat unless certified gluten-free. You must check the packaging for a certified gluten-free label to be safe.
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.