Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors
Whole food · Snacks
Photo: Wikipedia
The Kashi TLC Chewy Granola Bar is a dense, satisfying snack known for its hearty texture, packed with whole grains, nuts, and seeds. It offers a robust 18.57g of protein per 100g, making it a surprisingly protein-rich option for a granola bar. Its chewy consistency and sweet-savory flavor profile make it a popular choice for an on-the-go energy boost or a quick breakfast alternative.
Calorie split: 17% protein · 50% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfyingly chewy texture and the substantial, not-too-sweet flavor that feels like a real snack rather than a candy bar. Its versatility as a quick breakfast, afternoon pick-me-up, or hiking fuel makes it a staple in many health-conscious pantries.
⚠️ Watch-outs & how to enjoy it better
The bar's relatively high sugar content (17.14g per 100g) can cause a blood-sugar spike, especially if consumed alone. To mitigate this, pair it with a source of healthy fat or protein (like a handful of almonds or a cheese stick) to slow digestion. Also, be mindful of portion size, as it is calorie-dense at 429 kcal per 100g.
Key benefits
- High in plant-based protein (18.57g per 100g)
- Excellent source of dietary fiber (11.4g per 100g)
- Provides sustained energy from complex carbohydrates
- Contains whole grains and nuts for added nutrients
- Convenient, portable snack format
🌍 Where it's eaten
💡 Did you know?
The 'TLC' in Kashi TLC stands for 'Tender Loving Care', reflecting the brand's focus on wholesome, nutrient-dense ingredients.
Full nutrition (USDA data · scales with serving)
| Water | 9.3 g |
| Energy | 429 kcal |
| Energy | 1794 kj |
| Protein | 18.6 g |
| Total lipid (fat) | 15.7 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 53.3 g |
| Fiber, total dietary | 11.4 g |
| Total Sugars | 17.1 g |
| Starch | 0.27 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 107 mg |
| Phosphorus, P | 271 mg |
| Potassium, K | 415 mg |
| Sodium, Na | 293 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.51 mg |
| Manganese, Mn | 0.78 mg |
| Selenium, Se | 9.1 ug |
| Fluoride, F | 0.30 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.29 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 45.0 ug |
| Folic acid | 1.0 ug |
| Folate, food | 44.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 46.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 8.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 38.0 ug |
| Vitamin E (alpha-tocopherol) | 7.1 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.08 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.93 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.21 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 9.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 9.3 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| PUFA 18:2 | 3.9 g |
| PUFA 18:3 | 0.19 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 21:5 | 0.00 g |
| PUFA 22:4 | 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 | 0.01 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 vegan?
Most Kashi TLC bars are vegan, but it's always best to check the specific flavor's ingredient list, as some varieties may contain honey or other animal-derived ingredients.
How does the protein content compare to other granola bars?
At 18.57g per 100g, it is significantly higher than many standard granola bars, which often have 5-10g per 100g, making it a better choice for satiety and muscle support.
Can I eat this bar if I'm watching my sugar intake?
While it contains 17.14g of sugar per 100g, a single bar (about 40g) has roughly 7g of sugar. Pairing it with protein or fat can help manage blood sugar response.
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 4.29 kcal/g · 17% calories from protein · 11.4 g fiber · 17.1 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: 0.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.