Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors
Whole food · Snacks
Photo: Wikipedia
The Kashi GOLEAN Crunchy Granola Bar is a dense, satisfying bar designed for a substantial energy boost, featuring a satisfyingly crisp, oat-and-grain texture with a noticeable sweetness. Its standout nutritional feature is its exceptionally high protein content for a bar, making it a popular choice for post-workout recovery or a filling midday snack. The mixed flavors typically offer a balanced, sweet, and nutty profile without being overly sugary.
Calorie split: 18% protein · 61% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, crunchy texture and the fact that it delivers a serious protein punch without tasting like a chalky supplement. It's a go-to for busy professionals, students, and athletes who need a reliable, filling snack that bridges the gap between meals.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (27.3g per 100g) can cause a blood-sugar spike, especially if consumed 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 absorption. Also, be mindful of portion size if watching calorie intake, as it's quite energy-dense. Those with gluten sensitivities should check ingredients, as many granola bars contain wheat or barley.
Key benefits
- High protein content (17.88g per 100g) supports muscle maintenance and satiety.
- Good source of dietary fiber (5.9g per 100g) for digestive health.
- Provides a significant energy boost from complex carbohydrates.
- Convenient, portable format for on-the-go nutrition.
- Often contains whole grains and plant-based protein sources.
🌍 Where it's eaten
💡 Did you know?
Kashi's name is derived from the seven whole grains of ancient wisdom: wheat, rye, triticale, oats, barley, brown rice, and buckwheat.
Full nutrition (USDA data · scales with serving)
| Water | 9.4 g |
| Energy | 393 kcal |
| Energy | 1644 kj |
| Protein | 17.9 g |
| Total lipid (fat) | 9.2 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 59.6 g |
| Fiber, total dietary | 5.9 g |
| Total Sugars | 27.3 g |
| Starch | 6.6 g |
| Calcium, Ca | 434 mg |
| Iron, Fe | 5.2 mg |
| Magnesium, Mg | 86.0 mg |
| Phosphorus, P | 263 mg |
| Potassium, K | 300 mg |
| Sodium, Na | 486 mg |
| Zinc, Zn | 4.8 mg |
| Copper, Cu | 0.79 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 6.1 ug |
| Fluoride, F | 0.40 ug |
| Vitamin C, total ascorbic acid | 19.3 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.18 mg |
| Niacin | 1.9 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 215 ug |
| Folic acid | 70.0 ug |
| Folate, food | 144 ug |
| Folate, DFE | 264 ug |
| Choline, total | 43.8 mg |
| Vitamin B-12 | 3.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 50.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 3.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 179 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 64.0 ug |
| Vitamin E (alpha-tocopherol) | 10.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 11.0 mg |
| Theobromine | 106 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.16 g |
| SFA 10:0 | 0.18 g |
| SFA 12:0 | 2.2 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.79 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.90 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.41 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.04 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 | 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 this granola bar suitable for a vegan diet?
It depends on the specific flavor and formulation. Some Kashi bars contain honey or dairy derivatives. Always check the ingredient list for animal-derived ingredients.
How does the protein content compare to a typical granola bar?
This bar is significantly higher in protein, with nearly 18g per 100g, whereas many standard granola bars contain only 5-8g per 100g.
Can I eat this as a meal replacement?
While it's very filling due to its protein and fiber, it's best used as a substantial snack or part of a meal. For a full meal, pair it with a source of healthy fat and additional vegetables or fruit.
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 3.93 kcal/g · 18% calories from protein · 5.9 g fiber · 27.3 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: 1.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.