Snacks, granola bars, hard, chocolate chip
Whole food · Snacks
Photo: Wikipedia
A dense, crunchy, and satisfyingly chewy bar packed with oats and studded with sweet chocolate chips, designed for long-lasting energy. It delivers a substantial 438 kcal per 100g, making it a calorie-dense option for active lifestyles. The texture is distinctly hard, requiring a firm bite that releases a rich, toasted grain flavor balanced by pockets of chocolate.
Calorie split: 6% protein · 62% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love these bars for their intense, satisfying crunch and the nostalgic, comforting combination of toasted oats and chocolate. Their extreme durability makes them a reliable, mess-free companion for hiking, travel, or busy workdays.
⚠️ Watch-outs & how to enjoy it better
The hard texture can be challenging for those with dental issues or sensitive teeth, and the high carb content may cause blood-sugar spikes if not paired with protein or fat. To mitigate this, consume it with a source of protein like Greek yogurt or nuts, and practice strict portion control by sticking to a single bar or a 100g serving.
Key benefits
- High energy density for sustained fuel during long activities
- Good source of complex carbohydrates for glycogen replenishment
- Provides dietary fiber to support digestive health
- Offers a convenient, portable meal replacement or snack
- Contains a moderate amount of protein for muscle maintenance
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hard, crunchy texture of these bars is often achieved by using a high-temperature baking process that creates a 'toffee-like' bind, making them significantly more durable than softer granola bars.
Full nutrition (USDA data · scales with serving)
| Water | 2.4 g |
| Energy | 438 kcal |
| Energy | 1833 kj |
| Protein | 7.3 g |
| Total lipid (fat) | 16.3 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 72.1 g |
| Fiber, total dietary | 4.4 g |
| Calcium, Ca | 77.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 72.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 251 mg |
| Sodium, Na | 344 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.26 mg |
| Manganese, Mn | 1.5 mg |
| Selenium, Se | 12.5 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.56 mg |
| Pantothenic acid | 0.51 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Vitamin B-12 | 0.01 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 42.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.4 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.76 g |
| SFA 10:0 | 0.61 g |
| SFA 12:0 | 4.5 g |
| SFA 14:0 | 1.7 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.6 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.05 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.21 g |
| Isoleucine | 0.27 g |
| Leucine | 0.55 g |
| Lysine | 0.31 g |
| Methionine | 0.13 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.27 g |
| Valine | 0.40 g |
| Arginine | 0.52 g |
| Histidine | 0.16 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.65 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.38 g |
| Proline | 0.40 g |
| Serine | 0.36 g |
FAQ
How does the nutrition compare to a softer granola bar?
Hard granola bars typically have a lower moisture content, leading to a higher calorie density (438 kcal/100g) and a crunchier texture, whereas softer bars often contain more syrups or binders and may have a slightly lower calorie count per gram.
Is this suitable for a pre-workout snack?
Yes, the high carbohydrate content (72.1g/100g) provides quick energy, but due to its density, it's best consumed 1-2 hours before exercise to allow for digestion and avoid gastrointestinal discomfort.
Can I use this as a baking ingredient?
Absolutely. Crushed hard granola bars make an excellent, crunchy topping for yogurt, ice cream, or baked goods, adding texture and a sweet, toasted flavor.
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 4.38 kcal/g · 7% calories from protein · 4.4 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: 1.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.