Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors
Whole food · Snacks
Photo: Wikipedia
A chewy, protein-packed granola bar from the Kashi GOLEAN line, designed for sustained energy. It delivers a satisfying, dense texture with a sweet, malty flavor profile, often featuring oats, soy protein, and a touch of honey. Nutritionally, it's a standout for its high protein content relative to its calorie count, making it a popular choice for active lifestyles.
Calorie split: 17% protein · 65% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People appreciate it as a reliable, no-mess snack that bridges the gap between a candy bar and a health food, offering a sweet fix with a functional protein boost. Its chewy texture and familiar, comforting flavors make it a staple in lunchboxes and gym bags.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 40g per 100g) can lead to a rapid blood-sugar spike, especially if eaten alone. To counteract this, pair it with a source of healthy fat or additional protein (like a handful of nuts or a cheese stick) to slow digestion and stabilize energy levels. Those monitoring sugar intake should consider a half-bar portion.
Key benefits
- High protein content supports muscle maintenance and satiety.
- Good source of dietary fiber for digestive health.
- Provides a quick, portable energy boost for on-the-go consumption.
- Often fortified with vitamins and minerals.
- Convenient portion-controlled snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Kashi brand was started in 1984 by a group of friends who wanted to bring natural, plant-based foods to the market, and the name 'Kashi' is derived from the Japanese word for 'whole grain' or 'seven grains of the universe'.
Full nutrition (USDA data · scales with serving)
| Water | 9.2 g |
| Energy | 390 kcal |
| Energy | 1630 kj |
| Protein | 16.7 g |
| Total lipid (fat) | 7.7 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 63.4 g |
| Fiber, total dietary | 7.7 g |
| Total Sugars | 42.3 g |
| Starch | 0.01 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 321 mg |
| Phosphorus, P | 255 mg |
| Potassium, K | 429 mg |
| Sodium, Na | 321 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.38 mg |
| Manganese, Mn | 0.56 mg |
| Selenium, Se | 11.3 ug |
| Fluoride, F | 0.20 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.15 mg |
| Niacin | 0.68 mg |
| Pantothenic acid | 0.50 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 39.0 ug |
| Folic acid | 1.0 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 39.0 ug |
| Choline, total | 48.4 mg |
| Vitamin B-12 | 0.16 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 63.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 43.0 ug |
| Vitamin E (alpha-tocopherol) | 0.81 mg |
| Vitamin E, added | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 7.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 3.0 mg |
| Theobromine | 31.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 1.0 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.51 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.96 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.40 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.20 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 6.0 mg |
| Phytosterols | 5.0 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 this granola bar considered a healthy snack?
It's a better-for-you option compared to many candy bars due to its high protein and fiber content, but its high sugar level means it should be enjoyed in moderation as part of a balanced diet.
Can I eat this bar for breakfast?
While convenient, it may not provide enough calories or balanced nutrition for a full meal. It works best as a breakfast component, paired with fruit and a source of fat like nut butter.
Is it suitable for a pre-workout snack?
Yes, its combination of carbohydrates and protein can provide energy, but due to the high sugar, it's best consumed 30-60 minutes before exercise to avoid a potential crash.
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 3.90 kcal/g · 17% calories from protein · 7.7 g fiber · 42.3 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: 0.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.