Food guide

Granola Bar

Granola Bar is a staple grain, bread or cereal that supplies everyday energy.

Whole GrainsPlant-Based

Granola Bar, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of granola bar for fair comparison. Typical serving: 30 g — 141 kcal per 30 g serving.

Nutrition information for Granola Bar
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	470 kcal	141 kcal	100 kcal
Protein	10 g	3 g	2.1 g
Carbohydrate	64.3 g	19.3 g	13.7 g
Fat	19.7 g	5.9 g	4.2 g
Fibre	5.3 g	1.6 g	1.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of granola bar, with a typical serving and FDA Daily Value for adults.

Micronutrients for Granola Bar
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	2 µg	0.6 µg	<1%
Vitamin C	0.9 mg	0.27 mg	1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	2.1 mg	0.63 mg	14%
Vitamin K	14.6 µg	4.4 µg	12%
Thiamin	0.26 mg	0.078 mg	22%
Riboflavin	0.12 mg	0.036 mg	9%
Niacin	1.6 mg	0.48 mg	10%
Vitamin B6	0.085 mg	0.026 mg	5%
Folate	23 µg	6.9 µg	6%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.81 mg	0.24 mg	16%
Choline	22 mg	6.6 mg	4%
Minerals
Calcium	61 mg	18.3 mg	5%
Iron	3 mg	0.9 mg	17%
Magnesium	97 mg	29.1 mg	23%
Phosphorus	277 mg	83.1 mg	22%
Potassium	336 mg	101 mg	7%
Sodium	294 mg	88.2 mg	13%
Zinc	2 mg	0.6 mg	18%
Selenium	16.2 µg	4.9 µg	29%
Copper	0.39 mg	0.12 mg	43%
Manganese	1.8 mg	0.54 mg	78%

Source: USDA FoodData Central — Snacks, granola bars, hard, plain

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat granola bar?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Granola Bar is a staple grain, bread or cereal that supplies everyday energy.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Eggs, Vegetables.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.