Snacks, granola bar, fruit-filled, nonfat
Whole food · Snacks
Photo: Wikipedia
A fruit-filled granola bar is a chewy, sweet snack built on a base of oats and bound with syrups, with a soft fruit paste center. It delivers a quick energy boost with a satisfying texture, but its nutritional profile is dominated by carbohydrates and sugar, with minimal protein and fat.
Calorie split: 7% protein · 91% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its sweet, fruity flavor and convenient, mess-free form that fits perfectly into a busy lifestyle or a child's lunchbox. It's a nostalgic, comforting treat that satisfies a sweet craving quickly.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 45g per 100g) can lead to rapid blood-sugar spikes and subsequent crashes, making it a poor choice for sustained energy. To counteract this, pair it with a source of protein (like a handful of nuts) or fat (like a cheese stick) to slow digestion, and practice strict portion control by sticking to a single bar.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Offers a convenient, portable snack option.
- Contains some dietary fiber from oats and fruit.
- Nonfat formulation can appeal to low-fat dietary preferences.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercial granola bar, the Quaker Chewy Granola Bar, was introduced in 1975, and the fruit-filled variety was a later innovation to add flavor and moisture to the originally drier bars.
Full nutrition (USDA data · scales with serving)
| Water | 13.7 g |
| Energy | 342 kcal |
| Energy | 1431 kj |
| Protein | 5.9 g |
| Total lipid (fat) | 0.90 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 77.6 g |
| Fiber, total dietary | 7.4 g |
| Total Sugars | 45.2 g |
| Sucrose | 33.5 g |
| Glucose | 4.3 g |
| Fructose | 7.5 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 24.0 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 4.0 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 122 mg |
| Potassium, K | 220 mg |
| Sodium, Na | 16.0 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.23 mg |
| Selenium, Se | 8.3 ug |
| Fluoride, F | 0.00 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.40 mg |
| Vitamin B-6 | 1.6 mg |
| Folate, total | 316 ug |
| Folic acid | 302 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 527 ug |
| Choline, total | 22.6 mg |
| Betaine | 0.00 mg |
| Vitamin B-12 | 0.18 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 | 9.0 ug |
| Vitamin A, IU | 28.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 113 ug |
| Vitamin E (alpha-tocopherol) | 0.22 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) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.20 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 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.17 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.24 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.24 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
Amino acid profile (per 100g)
| Hydroxyproline | 0.00 g |
FAQ
Is a fruit-filled granola bar a healthy snack?
While it provides quick energy and some fiber, its high sugar content (over 45g per 100g) and low protein/fat make it a less balanced choice compared to whole foods. It's best enjoyed occasionally or paired with protein/fat.
Can I eat this if I'm trying to lose weight?
Due to its high calorie density (342 kcal per 100g) and sugar, it's not ideal for weight loss as it can be easy to overconsume. If you choose it, stick to a single, small portion and ensure it fits within your daily calorie goals.
What are the main ingredients in a fruit-filled granola bar?
Typically, they contain rolled oats, sugar or corn syrup, fruit puree or paste (like apple or strawberry), vegetable oil (though this specific version is nonfat), and binding agents like honey or marshmallow.
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 3.42 kcal/g · 7% calories from protein · 7.4 g fiber · 45.2 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: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.