Food · Snacks
Breakfast bar nutrition facts
A typical portion of breakfast bar (1 bar; 43 g, oats, sugar, raisins, coconut) has 200 calories and 4g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 348 calories (date, with yogurt coating) to 464 (oats, sugar, raisins, coconut).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Breakfast bars, oats, sugar, raisins, coconut (include granola bar), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 9.8g
- more than 52% of 8,218 USDA reference foods
- Calories per 100 g
- 464
- more than 92% of reference foods
- Sodium per 100 g
- 251mg
- more than 70% of reference foods
1 bar weighs 43 g in USDA's record for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) (FDC 169063); across 5 records of breakfast bar USDA weighs it at 37 to 45 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 57% carbohydrate, 34% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 169063), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of breakfast bar USDA describes
Oats, sugar, raisins, coconut… has the most calories per 100 g (464); the fewest: Date, with yogurt coating (348)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | 464 | 9.8 g | 17.6 g | 251 mg |
| Breakfast bar, corn flake crust with fruitSame values: Breakfast bar, NFS, Breakfast bar, cereal crust with fruit filling, lowfat | 376 | 4.4 g | 7.5 g | 337 mg |
| Breakfast bar, date, with yogurt coating | 348 | 3.7 g | 7.3 g | 350 mg |
Every nutrient in this record (66)
The portion is 1 bar (43 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.21 g | 9.80 g | 8% |
| Total lipid (fat) | 7.57 g | 17.6 g | 10% |
| Carbohydrate, by difference | 28.7 g | 66.7 g | 10% |
| Ash | 0.77 g | 1.80 g | |
| Energy | 200 kcal | 464 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 1.76 g | 4.10 g | |
| Total Sugars | 11.8 g | 27.5 g | |
| Fiber, total dietary | 1.33 g | 3.10 g | 5% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 5.46 g | 12.7 g | 27% |
| Fatty acids, total monounsaturated | 0.83 g | 1.93 g | |
| Fatty acids, total polyunsaturated | 0.70 g | 1.63 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 25.8 mg | 60.0 mg | 2% |
| Iron, Fe | 1.37 mg | 3.18 mg | 8% |
| Magnesium, Mg | 43.4 mg | 101 mg | 10% |
| Phosphorus, P | 119 mg | 277 mg | 10% |
| Potassium, K | 140 mg | 326 mg | 3% |
| Sodium, Na | 108 mg | 251 mg | 5% |
| Zinc, Zn | 0.69 mg | 1.60 mg | 6% |
| Copper, Cu | 0.15 mg | 0.36 mg | 17% |
| Selenium, Se | 6.88 µg | 16.0 µg | 13% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 3.44 µg | 8.00 µg | 0% |
| Carotene, beta | 39.1 µg | 91.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.35 mg | 0.82 mg | 2% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 46.0 µg | 107 µg | |
| Vitamin C, total ascorbic acid | 0.43 mg | 1.00 mg | 0% |
| Thiamin | 0.12 mg | 0.28 mg | 10% |
| Riboflavin | 0.047 mg | 0.11 mg | 4% |
| Niacin | 0.75 mg | 1.75 mg | 5% |
| Vitamin B-6 | 0.15 mg | 0.35 mg | 9% |
| Folate, total | 34.8 µg | 81.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 11.9 mg | 27.6 mg | 2% |
| Vitamin K (phylloquinone) | 6.84 µg | 15.9 µg | 6% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 34.8 µg | 81.0 µg | |
| Folate, DFE | 34.8 µg | 81.0 µg | 9% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0.035 g | 0.081 g | |
| SFA 8:0 | 0.43 g | 1.00 g | |
| SFA 10:0 | 0.34 g | 0.80 g | |
| SFA 12:0 | 2.64 g | 6.13 g | |
| SFA 14:0 | 1.01 g | 2.36 g | |
| SFA 16:0 | 0.73 g | 1.70 g | |
| SFA 18:0 | 0.24 g | 0.56 g | |
| MUFA 18:1 | 0.83 g | 1.93 g | |
| PUFA 18:2 | 0.68 g | 1.57 g | |
| PUFA 18:3 | 0.0047 g | 0.011 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0030 g | 0.0070 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.00043 g | 0.0010 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169063: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in breakfast bar?
200 in 1 bar (43 g) of oats, sugar, raisins, coconut; 348 to 464 per 100 g across USDA's descriptions.
How much protein is in breakfast bar?
4g in 1 bar; 9.8 g per 100 g.
How much sodium is in breakfast bar?
110mg in 1 bar; 251 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov