Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors
Whole food · Snacks
Photo: Wikipedia
The KASHI TLC Bar is a crunchy, baked granola bar that delivers a satisfying, toasty texture with a balanced, not-too-sweet flavor profile. Each 100g serving packs a substantial 15g of plant-based protein and 10g of fiber, making it a nutritionally dense snack option. It's designed for sustained energy rather than a quick sugar rush.
Calorie split: 13% protein · 56% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and the fact that it doesn't taste like a typical sugary health bar. Its versatility makes it a go-to for busy mornings, post-workout fuel, or a smart desk drawer snack.
⚠️ Watch-outs & how to enjoy it better
With 20g of sugar per 100g, it can contribute to a blood-sugar spike if eaten alone, especially for those with insulin sensitivity. To counteract this, pair it with a source of fat or additional protein, like a handful of nuts or a piece of cheese, and practice portion control by enjoying one bar (around 40-50g) instead of multiple.
Key benefits
- High in plant-based protein for satiety and muscle support
- Excellent source of dietary fiber for digestive health
- Provides sustained energy release from complex carbohydrates
- Offers a convenient, portable whole-food snack option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
KASHI was originally founded in 1984 as a small company by a couple who wanted to create simple, natural foods, and its name is a blend of 'kashi,' the Japanese word for whole grain, and 'Kale' and 'Sharon,' the founders' names.
Full nutrition (USDA data · scales with serving)
| Water | 2.7 g |
| Energy | 446 kcal |
| Energy | 1867 kj |
| Protein | 15.0 g |
| Total lipid (fat) | 15.0 g |
| Ash | 4.5 g |
| Carbohydrate, by difference | 62.8 g |
| Fiber, total dietary | 10.0 g |
| Total Sugars | 20.0 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 97.0 mg |
| Phosphorus, P | 333 mg |
| Potassium, K | 545 mg |
| Sodium, Na | 400 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.68 mg |
| Manganese, Mn | 3.1 mg |
| Selenium, Se | 18.9 ug |
| Fluoride, F | 0.10 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.49 mg |
| Riboflavin | 0.16 mg |
| Niacin | 2.4 mg |
| Pantothenic acid | 0.98 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 81.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 81.0 ug |
| Folate, DFE | 81.0 ug |
| Choline, total | 25.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 8.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 17.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 73.0 ug |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.8 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 | 1.4 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 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.0 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.29 g |
| SFA 20:0 | 0.07 g |
| SFA 22:0 | 0.04 g |
| Fatty acids, total monounsaturated | 7.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 7.7 g |
| MUFA 20:1 | 0.15 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.0 g |
| PUFA 18:2 | 3.8 g |
| PUFA 18:3 | 1.2 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 bar a complete meal replacement?
No, while nutritionally dense, it lacks sufficient calories and some micronutrients for a full meal. It's best used as a substantial snack or part of a balanced breakfast.
Is it suitable for a low-carb diet?
At 62.78g of carbs per 100g, it is not considered low-carb. However, its high fiber content (10g) means a significant portion of those carbs are non-digestible.
How does the protein content compare to other granola bars?
With 15g of protein per 100g, it is significantly higher than most conventional granola bars, which typically have 3-7g per 100g, making it a leader in the protein-rich snack category.
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 4.46 kcal/g · 13% calories from protein · 10.0 g fiber · 20.0 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: 0.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.