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Breakfast Bar Calories
Convenient cereal-based snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breakfast Bar (35 g) has 133 calories. That works out to 380 calories per 100 g. It contains 23.8 g of carbs, 2.3 g of protein, 3.3 g of fat and 1.9 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Breakfast Bar Nutrition Facts
Selected: 1 serving (medium) · 35 g
133
KCAL / 35G
Carbs
23.8g
· 9% DV
Protein
2.3g
· 5% DV
Fat
3.3g
· 4% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 7% · Fat 22%
Breakfast Bar nutrition facts table · 1 serving (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.09 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 1.9 g | 7% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Breakfast Bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 35 g | 133 kcal |
| 1 piece (mini) | 20 g | 76 kcal |
| 1 piece (small) | 30 g | 114 kcal |
| 1 piece (large) | 45 g | 171 kcal |
| 1 piece (jumbo) | 60 g | 228 kcal |
| 2 piece (double) | 70 g | 266 kcal |
| 100 g | 100 g | 380 kcal |
| 3 piece (triple) | 105 g | 399 kcal |
| 1 pack (large) | 140 g | 532 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Breakfast Bar
Are breakfast bars healthy?
A breakfast bar is not automatically a healthy meal; this product is classified as ultra-processed. It can be convenient, but some varieties contain added sweeteners or chocolate, so it is better treated as a snack than as a daily stand-in for varied foods.
What is in a breakfast bar?
A breakfast bar is usually made from cereal ingredients such as oats or other grains, with recipes sometimes adding dried fruit, nuts, seeds, sweeteners, or chocolate. Ingredients vary by product, so check the package if you need to avoid an allergen.
Can a breakfast bar replace breakfast?
Usually, a breakfast bar alone is not as filling or varied as a full breakfast. To make it more substantial, pair it with something such as yogurt, milk, or fruit rather than relying on the bar by itself.
What is the difference between a breakfast bar and a granola bar?
A breakfast bar is marketed for breakfast and may be made from several kinds of cereal ingredients, while a granola bar usually centers on granola, often oats bound with a sweetener. The names overlap, so the recipe matters more than the label.
Are breakfast bars good for weight loss?
A breakfast bar does not cause weight loss on its own. Its portability can make a planned snack convenient, but using bars instead of filling meals or frequently choosing sweet varieties may make it harder to maintain a balanced eating pattern.
How can you make breakfast bars at home?
You can make breakfast bars by mixing oats with mashed banana or a little honey, then adding dried fruit, seeds, or chopped nuts. Press the mixture firmly into a baking pan, bake until set, and let it cool before cutting into bars.
How should breakfast bars be stored?
Store breakfast bars in a cool, dry place and keep the package sealed. Once opened, an airtight container helps prevent them from going stale or soft; follow the storage directions and use-by date on the package.
Are breakfast bars good before a workout?
Yes, a breakfast bar can be a convenient source of carbohydrate before exercise. Eat it with enough time to settle if food bothers your stomach during activity; after a hard workout, a bar alone may not provide a complete recovery meal.
Are breakfast bars suitable for children?
Breakfast bars can be an occasional convenient snack for children, but they are not a substitute for a varied breakfast. Some contain added sweeteners or allergens such as nuts or dairy, so choose an age-appropriate bar and supervise young children while eating.
Do breakfast bars raise blood sugar?
Yes, the carbohydrates in a breakfast bar can raise blood sugar, and the effect varies with the product, portion, and foods eaten alongside it. If you have diabetes, fit it into your meal plan; ask your clinician for advice tailored to your medication and needs.
Breakfast Bar Vitamins & Minerals
Vitamins
B12
0.28µg · 12% DV
B2
0.15mg · 12% DV
B3
1.82mg · 11% DV
B5
0.52mg · 10% DV
Minerals
Manganese
0.39mg · 17% DV
Phosphorus
63mg · 9% DV
Iron
1.47mg · 8% DV
Selenium
4.2µg · 8% DV
Sodium
84mg · 4% DV
Potassium ⭐
74mg · 2% DV
Breakfast Bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast Bar
To burn the 133 calories in 1 serving (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breakfast Bar?
A Breakfast Bar is a portable, ready-to-eat snack made mainly from cereal-based ingredients. Recipes vary by brand, but the compact format makes it easy to keep one in a bag, desk drawer or lunchbox for when a sit-down meal is not practical.
It is often mildly sweet, with a texture that can be chewy or crunchy depending on the recipe. In many places, people eat one on the commute, between meetings or classes, or as a quick bite before exercise; it can also be served alongside fruit or yoghurt for a more substantial breakfast. Its nutritional profile is largely carbohydrate-led, so pairing it with plain yoghurt can add variety and make a snack feel more filling.
How Nutritious Is Breakfast Bar?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breakfast Bar Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breakfast Bar Contain Allergens?
Contains these allergens:
Which Diets Is Breakfast Bar Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breakfast Bar Fat Profile
SATURATED
1.09g
MONOUNSATURATED
0.95g
POLYUNSATURATED
0.91g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.