Granola Bar Calories & Nutrition Facts
Convenient portable snack, check sugar content as many brands add excessive sweeteners.
Quick answer
How many calories are in Granola Bar?
Granola Bar has 471 calories per 100g. A 1 oz (28g) has about 132 calories. It is a calorie-dense food, with most calories coming from carbs.
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Practical Portion Guide for Granola Bar
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 132 kcal | 2.3g | 17.9g | 16.4g | 5.6g |
| 50g snack portion | 236 kcal | 4.2g | 32.0g | 29.3g | 10.0g |
| 100g reference | 471 kcal | 8.3g | 64.0g | 58.6g | 20.0g |
| 200g larger portion | 942 kcal | 16.6g | 128.0g | 117.2g | 40.0g |
Small measuring differences matter for calorie-dense foods. Weighing the portion is more reliable than estimating by handfuls or spoons.
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 8.3g | 17% | 2.3g | 5% |
| Dietary fiber | 5.4g | 19% | 1.5g | 5% |
| Total carbohydrate | 64g | 23% | 17.9g | 7% |
| Total fat | 20g | 26% | 5.6g | 7% |
| Sodium | 203mg | 9% | 57mg | 2% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 62 (Medium)
How Granola Bar Fits Into a Diet
Granola Bar is a calorie-dense option that can add flavor, fats, and texture without a large food volume.
Pair with a higher-volume food such as fruit, vegetables, yogurt, or oats when you want the flavor without overshooting calories.
Roasting method, added oils, salt, sweeteners, and brand formulas can change calories and sodium compared with the reference value.
Plan Around Granola Bar
Banana Calories Chart
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Healthy Snacks for Weight Loss
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Empty Calories Guide
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Calorie Calculator
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Compare Granola Bar With Similar Snacks
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Granola Bar | 471 kcal | 8.3g | 64g | 20g | 5.4g |
| Dark Chocolate (70-85%) | 598 kcal | 7.8g | 46g | 43g | 10.9g |
| Potato Chips | 536 kcal | 7g | 53g | 35g | 4.8g |
| Popcorn (Air-popped) | 375 kcal | 12g | 74g | 4.5g | 15g |
| Pretzels | 381 kcal | 9.3g | 80g | 3.1g | 2.9g |
| Rice Cakes (Plain) | 387 kcal | 8.2g | 81g | 3.5g | 1.7g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Granola Bar: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Granola Bar high in protein?
Granola Bar has 8.3g protein per 100g, which is 17% of the 50g FDA Daily Value. 1 oz (28g) supplies about 2.3g, or 5% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Granola Bar?
Granola Bar contains 471 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 33 calories from protein, 256 calories from carbohydrates, and 180 calories from fat; these estimates may not add up exactly to the listed total.
Is Granola Bar good for weight loss?
Granola Bar is calorie-dense at 471 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Granola Bar?
Granola Bar contains 8.3g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Granola Bar?
Track Granola Bar by grams when precision matters. A practical starting point is 1 oz (28g), which is about 132 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Granola Bar keto-friendly?
Granola Bar is not ideal for strict keto diets due to its 64g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Granola Bar good for diabetics?
People with diabetes should use caution with Granola Bar, which has a listed glycemic index of 62. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Granola Bar?
Calorique's food profile lists vitamins B1, B2, B3, E, Folate and minerals including Iron, Magnesium, Phosphorus, Manganese, Zinc, Selenium for Granola Bar. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Granola Bar?
Calorique standardizes Granola Bar nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Dark Chocolate (70-85%)
598 cal · 7.8g protein per 100g
Potato Chips
536 cal · 7g protein per 100g
Popcorn (Air-popped)
375 cal · 12g protein per 100g
Pretzels
381 cal · 9.3g protein per 100g
Rice Cakes (Plain)
387 cal · 8.2g protein per 100g
Trail Mix (Nuts & Dried Fruit)
462 cal · 12g protein per 100g
Peanut Butter (Natural)
598 cal · 25g protein per 100g
Hummus
177 cal · 7.9g protein per 100g