Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip
Whole food · Snacks
Photo: Wikipedia
A soft, chewy, whole-grain granola bar studded with sweet chocolate chips, designed as a convenient on-the-go snack. Its texture is more cake-like than crunchy, with a mild oat flavor balanced by pockets of melty chocolate. Nutritionally, it's a significant source of carbohydrates and sugar for its size, providing a quick energy boost.
Calorie split: 4% protein · 68% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for the comforting, nostalgic combination of chewy oats and sweet chocolate chips, making it a satisfying treat that feels like a dessert. Its grab-and-go wrapper makes it a popular choice for busy schedules, school lunches, or a quick desk snack.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (nearly 39g per 100g) can lead to a rapid blood sugar spike followed by a crash, which is a concern for diabetics or those managing energy levels. To counteract this, pair it with a source of protein or healthy fat (like a handful of nuts or a cheese stick) to slow sugar absorption, and practice portion control by enjoying half the bar at a time.
Key benefits
- Provides a quick source of energy from carbohydrates
- Contains some whole grains for added fiber
- Offers a convenient, portable snack format
- Includes a small amount of plant-based protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Kudos brand was originally created by Mars, Inc. in 1986 as a 'healthier' candy bar alternative, essentially a candy bar disguised as a granola bar.
Full nutrition (USDA data · scales with serving)
| Water | 4.9 g |
| Energy | 420 kcal |
| Energy | 1757 kj |
| Protein | 4.5 g |
| Total lipid (fat) | 13.0 g |
| Ash | 5.3 g |
| Carbohydrate, by difference | 72.3 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 38.8 g |
| Calcium, Ca | 1084 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 70.0 mg |
| Phosphorus, P | 207 mg |
| Potassium, K | 279 mg |
| Sodium, Na | 246 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.31 mg |
| Manganese, Mn | 1.1 mg |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.20 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 14.0 ug |
| Carotene, beta | 6.0 ug |
| Vitamin A, IU | 57.0 iu |
| Vitamin E (alpha-tocopherol) | 10.8 mg |
| Vitamin E, added | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.7 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.17 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 4.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 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 | 0.05 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 a healthy breakfast option?
While it contains some whole grains, its high sugar content and relatively low protein and fiber make it less ideal as a standalone breakfast. It's better viewed as an occasional snack or paired with a protein-rich food like Greek yogurt or eggs for a more balanced meal.
How does it compare to a candy bar?
It generally has fewer calories and fat than a typical candy bar and includes some whole grains. However, its sugar content is often comparable, making it closer to a confection than a nutrient-dense health food.
Can I eat this if I have a gluten intolerance?
This product is not certified gluten-free. While oats are naturally gluten-free, they are often processed in facilities with wheat, posing a cross-contamination risk. Always check the packaging for a certified gluten-free label if celiac disease is a concern.
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 4.20 kcal/g · 4% calories from protein · 2.6 g fiber · 38.8 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: 0.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.