Snacks, granola bars, hard, almond
Whole food · Snacks
Photo: Wikipedia
A dense, crunchy bar packed with whole almonds and oats, delivering a satisfying snap with every bite. Its flavor is nutty and subtly sweet, with a hearty, chewy texture that provides lasting energy. Nutritionally, it's a calorie-dense powerhouse with a strong protein and fiber profile for a snack.
Calorie split: 6% protein · 49% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and the rich, toasty flavor of almonds, which makes it feel like a treat rather than just fuel. It's a versatile staple for hiking, desk drawers, or a quick breakfast on the go.
⚠️ Watch-outs & how to enjoy it better
Its high calorie and fat density can lead to overconsumption, and the hard texture may be challenging for some. Almonds are a common tree nut allergen. To counteract, practice strict portion control (stick to one bar) and pair it with a piece of fruit to add volume and hydration without excessive calories.
Key benefits
- Provides sustained energy from complex carbs and healthy fats
- Good source of plant-based protein for satiety
- High fiber content supports digestive health
- Contains vitamin E and magnesium from almonds
- Convenient, portable, no-prep snack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hard, crunchy texture of these bars is achieved by baking at a lower temperature for a longer time, which slowly dehydrates the mixture without burning the nuts.
Full nutrition (USDA data · scales with serving)
| Water | 3.1 g |
| Energy | 495 kcal |
| Energy | 2071 kj |
| Protein | 7.7 g |
| Total lipid (fat) | 25.5 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 62.0 g |
| Fiber, total dietary | 4.8 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 81.0 mg |
| Phosphorus, P | 228 mg |
| Potassium, K | 273 mg |
| Sodium, Na | 256 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 1.4 mg |
| Selenium, Se | 15.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.61 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 37.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 12.5 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.94 g |
| SFA 10:0 | 0.75 g |
| SFA 12:0 | 5.6 g |
| SFA 14:0 | 2.1 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 0.53 g |
| Fatty acids, total monounsaturated | 7.7 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 7.7 g |
| Fatty acids, total polyunsaturated | 3.8 g |
| PUFA 18:2 | 3.7 g |
| PUFA 18:3 | 0.10 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.22 g |
| Isoleucine | 0.29 g |
| Leucine | 0.58 g |
| Lysine | 0.31 g |
| Methionine | 0.14 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.28 g |
| Valine | 0.41 g |
| Arginine | 0.60 g |
| Histidine | 0.18 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.70 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.41 g |
| Proline | 0.42 g |
| Serine | 0.37 g |
FAQ
Are these bars a good pre-workout snack?
Yes, they can be. The combination of carbs and fats provides sustained energy, but it's best to eat one 1-2 hours before exercise to allow for digestion, as the high fat content might cause discomfort if eaten too close to activity.
Why is there 0g of sugar listed if it's a granola bar?
This specific formulation likely uses sugar alcohols (like maltitol) or other non-nutritive sweeteners that don't count as 'sugars' on nutrition labels but still provide sweetness.
How does the protein content compare to other snacks?
At 7.7g per 100g, its protein content is moderate—higher than most chips or cookies but lower than dedicated protein bars. It's a solid whole-food protein source from nuts and grains.
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 4.95 kcal/g · 6% calories from protein · 4.8 g fiber · 0.0 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: 0.94 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.