Snacks, CLIF BAR, mixed flavors
Whole food · Snacks
Photo: Wikipedia
A dense, chewy, and slightly sticky energy bar, the Clif Bar is a staple for athletes and hikers, offering a substantial bite with a sweet, oat-forward flavor. Nutritionally, it's a high-carbohydrate, moderate-protein fuel source designed for sustained energy during prolonged physical activity.
Calorie split: 16% protein · 70% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, dense energy boost and the wide variety of flavors that make it a tasty ritual before a hike, climb, or long workout. It's deeply embedded in outdoor and athletic culture as a dependable 'fuel bar' rather than just a snack.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (31.62g/100g) can cause a blood-sugar spike and subsequent crash if consumed without activity. It's also a common allergen, containing soy, and may not be suitable for those with gluten sensitivities. Tip: Pair it with a source of fat or protein (like nuts or cheese) and consume it during or shortly before physical activity to mitigate sugar spikes and improve utilization.
Key benefits
- Provides quick and sustained energy for endurance activities
- Contains a good source of plant-based protein from soy and oats
- Offers dietary fiber to support digestive health
- Convenient, portable nutrition for on-the-go fueling
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original Clif Bar was created by Gary Erick in his mother's kitchen in 1991, and he named it after his father, Clifford, who inspired his love of outdoor adventures.
Full nutrition (USDA data · scales with serving)
| Water | 11.0 g |
| Energy | 346 kcal |
| Energy | 1446 kj |
| Protein | 14.7 g |
| Total lipid (fat) | 5.9 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 65.4 g |
| Fiber, total dietary | 7.4 g |
| Total Sugars | 31.6 g |
| Calcium, Ca | 368 mg |
| Iron, Fe | 6.6 mg |
| Magnesium, Mg | 147 mg |
| Phosphorus, P | 294 mg |
| Potassium, K | 412 mg |
| Sodium, Na | 195 mg |
| Zinc, Zn | 4.4 mg |
| Copper, Cu | 0.44 mg |
| Manganese, Mn | 2.1 mg |
| Selenium, Se | 20.6 ug |
| Vitamin C, total ascorbic acid | 88.2 mg |
| Thiamin | 0.55 mg |
| Riboflavin | 0.38 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 2.2 mg |
| Vitamin B-6 | 0.59 mg |
| Folate, total | 118 ug |
| Folic acid | 0.00 ug |
| Folate, food | 118 ug |
| Folate, DFE | 118 ug |
| Choline, total | 46.2 mg |
| Vitamin B-12 | 1.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 20.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 37.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 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) | 36.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 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 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.53 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.12 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.22 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, corn-based, extruded, chips, plain — USDA does not publish this profile for Snacks.
| Tryptophan | 0.05 g |
| Threonine | 0.25 g |
| Isoleucine | 0.23 g |
| Leucine | 0.80 g |
| Lysine | 0.18 g |
| Methionine | 0.14 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.33 g |
| Arginine | 0.33 g |
| Histidine | 0.20 g |
| Alanine | 0.49 g |
| Aspartic acid | 0.46 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.27 g |
| Proline | 0.57 g |
| Serine | 0.31 g |
FAQ
Is a Clif Bar a meal replacement?
No, it's designed as an energy or performance bar. While it has calories and nutrients, it lacks the balanced macronutrient profile and volume of a complete meal.
When is the best time to eat a Clif Bar?
It's most effective when consumed 30-60 minutes before or during prolonged physical activity (like hiking, cycling, or running) to provide sustained energy.
Are Clif Bars vegan?
Most flavors are vegan, as they use plant-based proteins and sugars. However, always check the specific label, as some varieties may contain honey or other non-vegan ingredients.
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 3.46 kcal/g · 17% calories from protein · 7.4 g fiber · 31.6 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: 0.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.