Nutrition bar (PowerBar)
Common food
Photo: Wikipedia
A dense, chewy, and often waxy-textured energy bar engineered for quick fuel, typically with a sweet, slightly artificial fruit or chocolate flavor. Its primary nutritional highlight is its high carbohydrate content, designed to rapidly replenish glycogen stores during or after intense exercise.
Calorie split: 16% protein · 77% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
Athletes and hikers love it for its no-fuss, reliable energy boost that fits easily in a pocket or pack. Its consistent, engineered taste and texture provide a predictable fuel source when performance matters.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (30.07g/100g) can lead to a rapid blood-sugar spike followed by a crash, making it a poor choice for sedentary snacking. To counteract this, pair it with a source of fat or protein (like a handful of nuts) or consume it only during prolonged activity when the sugars are actively used for fuel.
Key benefits
- Provides a quick, dense source of energy (363 kcal/100g).
- Contains a moderate amount of protein (14.15g/100g) for muscle support.
- Designed for easy portability and shelf stability.
- Often fortified with vitamins and minerals.
- Serves as a convenient, pre-portioned calorie source.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original PowerBar was developed in 1986 by a UC Berkeley marathoner and was initially sold out of his parents' kitchen.
Full nutrition (USDA data · scales with serving)
| Water | 9.8 g |
| Energy | 363 kcal |
| Protein | 14.2 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 69.6 g |
| Fiber, total dietary | 5.7 g |
| Total Sugars | 30.1 g |
| Calcium, Ca | 504 mg |
| Iron, Fe | 11.7 mg |
| Magnesium, Mg | 248 mg |
| Phosphorus, P | 614 mg |
| Potassium, K | 362 mg |
| Sodium, Na | 308 mg |
| Zinc, Zn | 10.0 mg |
| Copper, Cu | 1.4 mg |
| Selenium, Se | 7.8 ug |
| Vitamin C, total ascorbic acid | 92.3 mg |
| Thiamin | 8.1 mg |
| Riboflavin | 1.9 mg |
| Niacin | 32.6 mg |
| Vitamin B-6 | 2.2 mg |
| Folate, total | 615 ug |
| Folic acid | 615 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 1046 ug |
| Choline, total | 18.4 mg |
| Vitamin B-12 | 5.6 ug |
| Vitamin B-12, added | 5.6 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 | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 8.3 mg |
| Vitamin E, added | 8.3 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.64 g |
| SFA 18:0 | 0.63 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.56 g |
| PUFA 18:3 | 0.03 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 |
FAQ
Is a nutrition bar the same as a protein bar?
Not necessarily. While both are convenient, a nutrition bar like this PowerBar is primarily a carbohydrate-focused energy source (69.63g carbs vs. 14.15g protein per 100g). A dedicated protein bar will have a significantly higher protein-to-carb ratio.
Can I eat this as a meal replacement?
It's not ideal. At ~363 kcal per 100g, a typical 65g bar provides only about 236 calories, lacking the balanced macros, fiber, and micronutrients of a complete meal. It's best used as a supplement or snack.
Why is the sugar content so high?
The sugars (like glucose, fructose, or sucrose) are included for rapid absorption and quick energy, which is beneficial during endurance sports. For general snacking, this high sugar content is a drawback.
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 3.63 kcal/g · 16% calories from protein · 5.7 g fiber · 30.1 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: 0.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.