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Oat Bar Calories
Oat-based, high-fiber, convenient snack often consumed for energy.
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Oat Bar (40 g) has 156 calories. That works out to 390 calories per 100 g. It contains 26 g of carbs, 3.2 g of protein, 4 g of fat and 2.8 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Oat Bar?
An oat bar is made by pressing rolled oats together with a sweet binder such as honey or syrup. Recipes may also include dried fruit, nuts, seeds or chocolate, and the result can be chewy or crisp depending on how it is made.
It is a convenient snack for lunchboxes, travel or a quick bite between meals, and is often enjoyed with tea or coffee. Oats provide fibre, while the bar’s nutrition is largely shaped by its sweetener and any additions; it contains 7 g of fibre per 100 g. Pair one with plain yoghurt or a piece of fruit for a more substantial snack, or choose a less-sweet version if you prefer.
Oat Bar Nutrition Facts
Selected: 100 g
390
KCAL / 100G
Carbs
65g
· 24% DV
Protein
8g
· 16% DV
Fat
10g
· 13% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 8% · Fat 24%
Oat Bar Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B2
0.12mg · 9% DV
B5
0.4mg · 8% DV
B3
1.1mg · 7% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
180mg · 26% DV
Magnesium
70mg · 17% DV
Iron
2mg · 11% DV
How Nutritious Is Oat Bar?
Nutrient density
Medium
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.
Oat Bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Bar
To burn the 390 calories in 100 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.
Is Oat 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 Oat Bar Contain Allergens?
No known major allergens
Which Diets Is Oat 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
Oat Bar Fat Profile
SATURATED
2.1g
MONOUNSATURATED
3.1g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 31.4:1
Above the ideal 4:1 (31.4:1).
Compare Oat Bar
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Frequently Asked Questions About Oat Bar
Are oat bars good for you?
Oat bars can be a useful snack, especially when oats are the main ingredient and added sugars are modest. Recipes vary widely, though, so a bar with lots of syrup or sweet coatings is less like a simple oat-based snack.
Can oat bars replace breakfast?
An oat bar can stand in for breakfast when you need something portable, but many bars may not keep you satisfied on their own. Pair one with yogurt, milk, or fruit to make a more substantial meal.
What are oat bars made of?
Oat bars are made mainly from rolled or chopped oats, held together with ingredients such as honey, syrup, nut butter, or mashed fruit. Many recipes also add nuts, seeds, dried fruit, or chocolate.
Are oat bars good before a workout?
Yes, an oat bar can be a convenient source of carbohydrate before exercise. If you plan to eat it shortly before training, choose one that is not especially rich in nuts or dried fruit if those ingredients upset your stomach.
How do you make oat bars at home?
To make oat bars at home, mix oats with a sticky binder such as mashed banana, honey, or nut butter, then press the mixture firmly into a pan. Bake or chill it, let it cool completely, and cut it into bars.
Why do homemade oat bars fall apart?
Homemade oat bars usually fall apart when there is too little binder or the mixture has not cooled enough before slicing. Press the mixture firmly into the pan and let the whole slab cool completely so it can set.
Can you freeze oat bars?
Yes, oat bars freeze well when wrapped individually or separated with baking paper in an airtight container. Thaw one at room temperature before eating; this is especially useful for keeping a batch of homemade bars ready to take along.
How should you store an oat bar after opening it?
Keep an opened oat bar in a sealed container in a cool, dry place to prevent it from drying out or becoming stale. Refrigerate homemade or soft bars, and follow the package directions for a store-bought bar.
Are oat bars good for weight loss?
Oat bars can fit into a weight-loss eating plan, but they are not a weight-loss food by themselves. Their compact size can make portions easy to underestimate, so choose a bar that satisfies you rather than adding it automatically to a meal.
Do oat bars raise blood sugar?
Yes, oat bars can raise blood sugar because they contain carbohydrates. The response varies with the portion and the amount of added sugar or dried fruit; people managing diabetes should ask their clinician or dietitian about suitable choices.
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Nutrition data compiled from USDA FoodData Central and scientific sources.