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Packaged cereal bar Calories
A convenient, energy-dense snack; sugar and nutrient content vary by product.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Packaged cereal bar (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 20.7 g of carbs, 2.3 g of protein, 3.3 g of fat and 1.7 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Packaged cereal bar Nutrition Facts
Selected: 1 piece (medium) · 30 g
123
KCAL / 30G
Carbs
20.7g
· 8% DV
Protein
2.3g
· 5% DV
Fat
3.3g
· 4% DV
Fiber
1.7g
· 6% 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%
Packaged cereal bar nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 1.7 g | 6% |
| 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 Medium Packaged cereal bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 123 kcal |
| 1 piece (mini) | 20 g | 82 kcal |
| 1 piece (small) | 25 g | 103 kcal |
| 1 pack (small) | 25 g | 103 kcal |
| 1 ounce (medium) | 28.4 g | 116 kcal |
| 1 serving (medium) | 30 g | 123 kcal |
| 1 piece (large) | 40 g | 164 kcal |
| 2 piece (double) | 60 g | 246 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Packaged cereal bar
Are packaged cereal bars healthy?
Packaged cereal bars can be a convenient snack, but their nutritional quality varies. Choose one made with whole grains and more fiber, with less added sugar; a chocolate coating or sweet filling can make it closer to a confection.
What is in a packaged cereal bar?
A packaged cereal bar commonly contains grains such as oats, rice, or corn, held together with a sweetener or syrup. Some also include dried fruit, nuts, chocolate, or added oils, so recipes differ substantially between products.
Can a packaged cereal bar replace breakfast?
A packaged cereal bar can make breakfast more convenient, but usually does not provide a varied meal on its own. Pair it with yogurt or milk and fruit for a more filling start to the day.
Is a packaged cereal bar a good pre-workout snack?
Yes, a packaged cereal bar is portable and provides carbohydrates that can be useful before exercise. If rich coatings or fillings upset your stomach, choose a simpler bar and allow time to digest it.
Can eating packaged cereal bars help with weight loss?
No, a packaged cereal bar does not cause weight loss by itself. It can be useful in place of a less filling sweet snack, but adding it on top of your usual meals may increase your overall energy intake.
Can people with diabetes eat packaged cereal bars?
People with diabetes can eat packaged cereal bars, but sugar and carbohydrate content varies considerably. Check how a particular bar fits your meal plan and monitor your response; a clinician or dietitian can advise on individual needs.
Do packaged cereal bars work as meal replacements?
No, most packaged cereal bars are too small and limited in variety to replace a balanced meal. If you need a portable meal, combine a bar with a protein-rich food and fruit rather than relying on the bar alone.
How should you store an opened packaged cereal bar?
Keep an opened packaged cereal bar tightly wrapped in a cool, dry place. Exposure to air and moisture can make it stale or soft, so follow any storage directions on the wrapper and discard it if its smell or appearance changes.
What is the difference between a packaged cereal bar and a granola bar?
The terms often overlap: a granola bar is generally a type of cereal bar made with granola, commonly oats and mix-ins bound together. Packaged cereal bars can also use puffed rice or other grains and may have a softer texture.
Are packaged cereal bars good for lunchboxes?
Packaged cereal bars are easy to pack and do not need refrigeration, which can make them convenient for lunchboxes. They vary in sugar and fullness, so use them as one snack option rather than a daily stand-in for fruit or other foods.
Packaged cereal bar Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B3
0.54mg · 3% DV
B6
0.05mg · 3% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.24mg · 10% DV
Phosphorus
42mg · 6% DV
Copper
0.05mg · 6% DV
Zinc
0.45mg · 4% DV
Sodium
66mg · 3% DV
Potassium ⭐
66mg · 2% DV
Packaged cereal bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Packaged cereal bar
To burn the 123 calories in 1 piece (medium) (30 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 Packaged cereal bar?
A packaged cereal bar is a compact snack made by combining grains—often oats—with ingredients such as dried fruit, nuts or seeds, then holding them together with a sweetener or other binder. Recipes vary widely: some are chewy and fruit-filled, while others are crisp, chocolate-coated or especially sweet.
It is commonly kept on hand for a commute, school or a walk, and eaten between meals; it can also go with tea or coffee. The bar is energy-dense, with 410 calories per 100 g, but its sugar and nutrient content depend on the product. Check the label if you are comparing options, and pair one with plain yoghurt or fresh fruit for a more substantial snack.
How Nutritious Is Packaged cereal 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 Packaged cereal 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 Packaged cereal bar Contain Allergens?
Contains these allergens:
Which Diets Is Packaged cereal 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
Packaged cereal bar Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.