1 piece (medium) of Granola Bar (Four Seeds) (35 g) has 151 calories. That works out to 430 calories per 100 g. It contains 18.9 g of carbs, 3.7 g of protein, 6.3 g of fat and 2.6 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Granola Bar (Four Seeds)?

A four-seed granola bar brings rolled oats together with honey and seeds such as sunflower, pumpkin, chia and flax, pressed into a compact, portable snack. Granola became popular in the United States, where bars developed as a convenient way to take the oat-and-seed mixture on the go; they are now familiar well beyond their place of origin.

Its flavour is gently sweet and toasted, with crunchy seeds against a firm, sometimes crumbly oat base. It works as a quick breakfast, a desk snack or something to carry on a walk. Oats contribute fibre, while the seeds add fats and some protein, making it more substantial than a sweet bite alone. Pair it with plain yoghurt or fresh fruit for a simple snack.

Granola Bar (Four Seeds) Nutrition Facts

Selected: 100 g

430

KCAL / 100G

Carbs

54g

· 20% DV

Protein

10.5g

· 21% DV

Fat

18g

· 23% DV

Fiber

7.5g

· 27% DV

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

Calories come from: Carbs 51% · Protein 10% · Fat 39%

Granola Bar (Four Seeds) Vitamins & Minerals

Vitamins

Biotin

6µg · 20% DV

0.19mg · 16% DV

0.21mg · 16% DV

Vitamin E

2.3mg · 15% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Magnesium

85mg · 20% DV

Zinc

2mg · 18% DV

How Nutritious Is Granola Bar (Four Seeds)?

Nutrient density

Medium

52/ 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

46/ 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 (Four Seeds) 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 (Four Seeds)

To burn the 430 calories in 100 g:

🚶

106min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

50min

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 (Four Seeds) 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 (Four Seeds) Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Granola Bar (Four Seeds) 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 (Four Seeds) Fat Profile

SATURATED

2.2g

MONOUNSATURATED

5.5g

POLYUNSATURATED

7.8g

⚖️

Omega 6:3 ratio 5.6:1

Above the ideal 4:1 (5.6:1).

Compare Granola Bar (Four Seeds)

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Foods Similar to Granola Bar (Four Seeds)

🧴

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18 kcal

🌯

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210 kcal

🌯

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195 kcal

🍫

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350 kcal

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Waffle

291 kcal

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Frequently Asked Questions About Granola Bar (Four Seeds)

Is a four-seed granola bar a healthy snack?

It can be a nourishing snack: oats and seeds provide fiber and beneficial fats. It also contains honey, so it is sweet and energy-dense rather than a low-sugar choice.

Can a four-seed granola bar help with weight loss?

Not on its own. Its oats and seeds may help you feel satisfied, but the bar is energy-dense; enjoy it as a planned snack rather than assuming it will cause weight loss.

Can people with diabetes eat a four-seed granola bar?

Often, but its oats and honey contain carbohydrates that can raise blood glucose. Pairing a bar with a protein-rich food may make a more balanced snack; personal needs vary with diabetes treatment.

How do you stop a homemade four-seed granola bar from crumbling?

Press the oat, seed, and honey mixture very firmly into the pan before baking, then let it cool completely before cutting. Cutting while warm is a common reason homemade bars break apart.

Is a four-seed granola bar good before a workout?

Yes, it can provide convenient carbohydrates before exercise. Because its seeds and oats add fiber and fat, give yourself time to digest it rather than eating it immediately before a hard workout.

Can you eat a four-seed granola bar every day?

Yes, if it fits your usual eating pattern, but it is better to vary snacks rather than rely on one bar daily. Pairing it with fruit or yogurt can make the snack more satisfying.

What goes well with a four-seed granola bar?

Yogurt, milk, or a piece of fruit pairs well with a four-seed granola bar. These add freshness or protein and turn the bar into a more substantial snack or quick breakfast.

How should you store a four-seed granola bar?

Keep a four-seed granola bar in a sealed container in a cool, dry place. This helps prevent moisture from softening it and limits exposure to air, which can make the seeds taste stale.

Is a four-seed granola bar a good breakfast on its own?

It can work as a quick breakfast, but may not keep you satisfied for long by itself. Add yogurt, milk, or another protein-rich food to make the meal more substantial.

Does a four-seed granola bar contain honey?

Yes, honey is used to sweeten and bind this four-seed granola bar. It helps hold the oats and seeds together, but the bar is not a sugar-free snack.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026