1 piece (medium) of Granola Bar (35 g) has 147 calories. That works out to 420 calories per 100 g. It contains 22.8 g of carbs, 2.4 g of protein, 4.6 g of fat and 2.1 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Granola Bar?

A granola bar is a portable snack made by pressing together rolled oats with ingredients such as nuts, seeds and sometimes dried fruit. It grew out of granola, a style of oat-based food popularised in North America; recipes and sweeteners vary by brand.

The surface is often crumbly, while the middle is chewy, with toasted oats, crunchy pieces and occasional fruity sweetness. People commonly pack one for a commute, hike or busy day, or have it as a quick snack between meals. Nutritionally, it is mainly a carbohydrate- and grain-based source of energy, with some fibre; it is not especially protein-rich. Pair it with plain yoghurt or fresh fruit if you want a more substantial snack.

Granola Bar Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

65g

· 24% DV

Protein

· 14% DV

Fat

13g

· 17% DV

Fiber

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 64% · Protein 7% · Fat 29%

Granola Bar Vitamins & Minerals

Vitamins

0.22mg · 18% DV

2.1mg · 13% DV

0.15mg · 12% DV

0.45mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

Magnesium

60mg · 14% DV

Iron

2mg · 11% DV

How Nutritious Is Granola Bar?

Nutrient density

Medium

35/ 100

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

41/ 100

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.

Granola Bar Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Granola Bar

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Granola Bar Processed?

NOVA 3

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 Granola Bar Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy yes

Sesame free

Which Diets Is Granola 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

Granola Bar Fat Profile

SATURATED

2.8g

MONOUNSATURATED

4.2g

POLYUNSATURATED

3.7g

⚖️

Omega 6:3 ratio 17.5:1

Above the ideal 4:1 (17.5:1).

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Foods Similar to Granola Bar

🧴

Hawthorn Vinegar

18 kcal

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210 kcal

🌯

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195 kcal

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350 kcal

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Frequently Asked Questions About Granola Bar

Are Granola Bars healthy?

Granola Bars can be a useful snack because they often contain oats, nuts, or seeds. Some varieties also contain plenty of added sugar or syrup, so pair one with yogurt or another protein-rich food if you want a more filling snack.

Are Granola Bars good for weight loss?

Granola Bars can fit into a weight-loss plan when the portion works with your needs. They are compact and energy-dense, so eating several without noticing can add up; have one as a planned snack rather than treating it as a meal replacement.

What are Granola Bars made of?

Granola Bars are usually made with rolled oats, nuts or seeds, and a binder such as honey or syrup. Dried fruit, chocolate, or spices may also be included, so recipes and packaged varieties can differ considerably.

How do you make Granola Bars at home?

To make Granola Bars, mix oats with nuts, seeds, and dried fruit, then stir in honey or another sticky binder. Press the mixture firmly into a lined pan, bake until set, and let it cool completely before cutting it into bars.

Why do homemade Granola Bars fall apart?

Homemade Granola Bars usually crumble when the mixture is not pressed firmly enough or does not contain enough binder. Spread the binder evenly, compact the mixture firmly in the pan, and let the bars cool completely before slicing.

Are Granola Bars a good breakfast?

Granola Bars can be a convenient part of breakfast, but one bar alone may not keep you satisfied for long. Pair it with milk or yogurt and fruit to make a more substantial morning meal.

Do Granola Bars raise blood sugar?

Yes, Granola Bars can raise blood sugar because they contain carbohydrates, and added sugars or syrups may make the rise quicker. If you have diabetes, choose portions and products according to your individual plan with guidance from your healthcare professional.

When should you eat a Granola Bar before a workout?

A Granola Bar can provide convenient carbohydrates before exercise. Try it well before your workout rather than immediately beforehand, and see how your stomach responds; bars with lots of nuts or chocolate may feel heavy for some people.

How should you store Granola Bars?

Keep Granola Bars in a cool, dry place in an airtight container to preserve their texture. Refrigerate homemade bars if you want them to stay fresh longer, and follow the package directions for a commercial bar once opened.

Can Granola Bars replace a meal?

Usually, a Granola Bar by itself is not a balanced meal; it may not provide enough variety or lasting fullness. If you need a quick meal, combine it with foods such as yogurt, milk, or fruit rather than relying on the bar alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026