Snacks, NUTRI-GRAIN FRUIT AND NUT BAR
Whole food · Snacks
Photo: Wikipedia
A chewy, soft-baked cereal bar packed with a sweet fruit filling and crunchy nut pieces, offering a convenient on-the-go snack. Its texture balances the oaty base with bursts of jammy fruit and nutty crunch. Nutritionally, it's a significant source of quick energy from carbohydrates and sugars.
Calorie split: 9% protein · 66% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting sweetness and the satisfying contrast between the soft bar and chewy fruit filling. It's a reliable, familiar treat that fits easily into a lunchbox or desk drawer.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 32g per 100g) can lead to a rapid blood-sugar spike and subsequent crash. To counteract this, pair it with a source of protein or healthy fat (like a handful of almonds or a cheese stick) and practice portion control by enjoying half a bar at a time.
Key benefits
- Provides quick, portable energy
- Contains dietary fiber from oats and fruit
- Offers some plant-based protein from nuts and grains
- Convenient for busy lifestyles or travel
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Nutri-Grain was originally developed in the 1970s as a healthier cereal option before its iconic bar format was launched in 1986.
Full nutrition (USDA data · scales with serving)
| Water | 11.3 g |
| Energy | 403 kcal |
| Energy | 1685 kj |
| Protein | 9.4 g |
| Total lipid (fat) | 10.9 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 66.7 g |
| Fiber, total dietary | 7.5 g |
| Total Sugars | 32.5 g |
| Calcium, Ca | 65.0 mg |
| Iron, Fe | 5.7 mg |
| Magnesium, Mg | 105 mg |
| Phosphorus, P | 290 mg |
| Potassium, K | 328 mg |
| Sodium, Na | 195 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.44 mg |
| Manganese, Mn | 1.4 mg |
| Selenium, Se | 11.3 ug |
| Fluoride, F | 0.20 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.47 mg |
| Riboflavin | 0.62 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.26 mg |
| Vitamin B-6 | 0.61 mg |
| Folate, total | 127 ug |
| Folic acid | 109 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 203 ug |
| Choline, total | 24.0 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 1.1 ug |
| Vitamin A, RAE | 267 ug |
| Retinol | 266 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 896 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 40.0 ug |
| Vitamin E (alpha-tocopherol) | 3.7 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.05 mg |
| Tocopherol, gamma | 0.10 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 31.0 iu |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.56 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.17 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.77 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.33 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.06 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 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 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 a healthy breakfast option?
While it provides energy, its high sugar content makes it more of an occasional snack. For a balanced breakfast, pair it with protein like Greek yogurt or eggs to slow sugar absorption.
What gives it its soft, chewy texture?
The texture comes from a blend of oats, corn syrup, and glycerin, which help retain moisture and create that characteristic soft-bake feel.
Are the nuts a significant source of protein?
The nuts contribute to the 9.38g of protein per 100g, but the primary protein source is the fortified wheat flour. It's a modest amount, not a high-protein food.
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 4.03 kcal/g · 9% calories from protein · 7.5 g fiber · 32.5 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: 0.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.