Nutrition bar or meal replacement bar, NFS
Common food
Photo: Wikipedia
A dense, portable slab of compressed oats, soy crisps, and sweeteners, designed for on-the-go fuel. It typically has a chewy, sometimes gritty texture with a sweet, often artificial or chocolatey flavor profile. Nutritionally, it's a calorie-dense, high-carb, and high-protein snack, packing nearly 400 kcal into every 100 grams.
Calorie split: 22% protein · 55% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its ultimate convenience and predictable nutrition, making it a staple for hikers, busy professionals, and athletes. It's a reliable, no-prep option that fits into a bag or pocket for immediate hunger relief.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (29g per 100g) can lead to rapid blood-sugar spikes and subsequent crashes. Many bars are also high in sodium and may contain common allergens like soy, nuts, or gluten. To counteract, pair with a source of healthy fat or additional protein (like a handful of nuts) to slow sugar absorption, and always check labels for allergen warnings.
Key benefits
- Provides a quick, concentrated source of energy
- Offers a convenient, shelf-stable protein boost
- Delivers dietary fiber for digestive regularity
- Serves as a practical emergency or travel food
- Supports muscle recovery when paired with activity
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercial nutrition bars were developed in the 1960s not for dieters, but for astronauts and the military as efficient, non-perishable rations.
Full nutrition (USDA data · scales with serving)
| Water | 9.0 g |
| Energy | 386 kcal |
| Protein | 22.4 g |
| Total lipid (fat) | 9.9 g |
| Carbohydrate, by difference | 55.2 g |
| Fiber, total dietary | 4.7 g |
| Total Sugars | 29.3 g |
| Calcium, Ca | 284 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 114 mg |
| Phosphorus, P | 297 mg |
| Potassium, K | 331 mg |
| Sodium, Na | 320 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 0.61 mg |
| Selenium, Se | 12.2 ug |
| Vitamin C, total ascorbic acid | 104 mg |
| Thiamin | 0.65 mg |
| Riboflavin | 1.0 mg |
| Niacin | 12.2 mg |
| Vitamin B-6 | 1.3 mg |
| Folate, total | 139 ug |
| Folic acid | 80.0 ug |
| Folate, food | 59.0 ug |
| Folate, DFE | 195 ug |
| Choline, total | 59.6 mg |
| Vitamin B-12 | 2.8 ug |
| Vitamin B-12, added | 2.1 ug |
| Vitamin A, RAE | 526 ug |
| Retinol | 525 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 20.0 ug |
| Vitamin E (alpha-tocopherol) | 12.1 mg |
| Vitamin E, added | 12.0 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 19.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 6.0 mg |
| Theobromine | 50.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.07 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.99 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 0.76 g |
| SFA 18:0 | 0.33 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.5 g |
| PUFA 18:2 | 3.3 g |
| PUFA 18:3 | 0.15 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 | 4.0 mg |
FAQ
Are meal replacement bars a healthy substitute for a full meal?
They can be in a pinch, but they often lack the micronutrient diversity, volume, and satiety of a balanced whole-food meal. They're best used as a supplement, not a daily replacement.
Why do some bars have a chalky or gritty texture?
This often comes from protein isolates (like soy or whey) and added fibers (like inulin) that don't fully dissolve, creating a dry, powdery mouthfeel.
How should I store them to keep them fresh?
Store in a cool, dry place away from direct sunlight. If they contain chocolate coatings or are for long-term storage, refrigeration can prevent melting and extend freshness.
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 3.86 kcal/g · 23% calories from protein · 4.7 g fiber · 29.3 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: 0.97 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.