Food · Snacks

Granola bars nutrition facts

A typical portion of granola bars (1 bar; 28 g, hard, plain) has 130 calories and 3g of protein (USDA FoodData Central). USDA lists 28 descriptions of it: per 100 g they range from 342 calories (snacks, fruit-filled, nonfat) to 536 (soft, milk chocolate coated, peanut butter).

Nutrition Facts

Serving size1 bar (28g)

AmountPortion

Amount per serving

Calories130

% Daily Value*

Total Fat 6g7%

Saturated Fat 0.5g3%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 80mg4%

Total Carbohydrate 18g7%

Dietary Fiber 1g5%

Total Sugars 8g

Includes Added Sugars not declared

Protein 3g6%

Vitamin D 0mcg0%

Calcium 20mg1%

Iron 0.8mg5%

Potassium 90mg2%

* 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 Snacks, granola bars, hard, plain, scaled to the portion. Check the USDA record.

Protein per 100 g: 10.1g; more than 53% of 8,218 USDA reference foods
Calories per 100 g: 471; more than 92% of reference foods
Sodium per 100 g: 294mg; more than 72% of reference foods

1 bar weighs 28 g in USDA's record for Snacks, granola bars, hard, plain (FDC 167542); across 17 records of granola bars USDA weighs it at 20 to 78 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 54% carbohydrate, 37% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Manganese0.5 mg in 1 bar (28 g), 22% of the Daily Value
Copper0.1 mg in 1 bar (28 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 167542), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of granola bars USDA describes

Milk chocolate coated, peanut… has the most calories per 100 g (536); the fewest: Fruit-filled, nonfat (342)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 28 USDA descriptions of granola bars, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Snacks, granola bars, hard, plain	471	10.1 g	19.8 g	294 mg
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	429	18.6 g	15.7 g	293 mg
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	393	17.9 g	9.2 g	486 mg
Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors	390	16.7 g	7.7 g	321 mg
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	446	15 g	15 g	400 mg
Snacks, granola bars, soft, uncoated, peanut butter	426	10.5 g	15.8 g	409 mg
Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter	508	10.2 g	31.1 g	193 mg
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	432	9.8 g	20 g	328 mg
Snacks, granola bars, hard, peanut butter	483	9.8 g	23.8 g	283 mg
Granola bar, soft, milk chocolate coated, peanut butter	536	9.6 g	31.2 g	193 mg
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	487	9.1 g	22.9 g	414 mg
Snacks, granola bars, soft, almond, confectioners coating	455	8.6 g	20 g	486 mg
Snacks, granola bars, soft, uncoated, nut and raisin	454	8 g	20.4 g	254 mg
Snacks, granola bars, hard, almond	495	7.7 g	25.5 g	256 mg
Snacks, granola bars, soft, uncoated, raisin	448	7.6 g	17.8 g	282 mg
Snacks, granola bar, QUAKER, DIPPS, all flavors	480	7.5 g	20.4 g	269 mg
Snacks, granola bars, soft, uncoated, plain	443	7.4 g	17.2 g	278 mg
Snacks, granola bars, hard, chocolate chip	438	7.3 g	16.3 g	344 mg
Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors	389	6.7 g	6.7 g	367 mg
Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	427	6.1 g	15.5 g	316 mg
Snacks, granola bar, fruit-filled, nonfat	342	5.9 g	0.9 g	16 mg
Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip	466	5.8 g	24.9 g	200 mg
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	415	5.7 g	11.4 g	185 mg
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating	423	5.7 g	11.4 g	271 mg
Snacks, granola bars, soft, uncoated, chocolate chip	418	5.7 g	16.6 g	291 mg
Snacks, granola bar, chewy, reduced sugar, all flavors	412	5.6 g	12.5 g	312 mg
Snacks, granola bar, with coconut, chocolate coated	531	5.2 g	32.2 g	152 mg
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	408	4.2 g	8.3 g	313 mg

Every nutrient in this record (87)

The portion is 1 bar (28 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.83 g	10.1 g	6%
Total lipid (fat)	5.54 g	19.8 g	7%
Carbohydrate, by difference	18.0 g	64.4 g	7%
Ash	0.53 g	1.90 g
Energy	132 kcal	471 kcal
Alcohol, ethyl	0 g	0 g
Water	1.09 g	3.90 g
Total Sugars	8.00 g	28.6 g
Fiber, total dietary	1.48 g	5.30 g	5%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.66 g	2.37 g	3%
Fatty acids, total monounsaturated	1.23 g	4.38 g
Fatty acids, total polyunsaturated	3.37 g	12.1 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	17.1 mg	61.0 mg	1%
Iron, Fe	0.83 mg	2.95 mg	5%
Magnesium, Mg	27.2 mg	97.0 mg	6%
Phosphorus, P	77.6 mg	277 mg	6%
Potassium, K	94.1 mg	336 mg	2%
Sodium, Na	82.3 mg	294 mg	4%
Zinc, Zn	0.57 mg	2.03 mg	5%
Copper, Cu	0.11 mg	0.39 mg	12%
Manganese, Mn	0.50 mg	1.78 mg	22%
Selenium, Se	4.54 µg	16.2 µg	8%

Vitamins (25)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0.56 µg	2.00 µg	0%
Carotene, beta	4.76 µg	17.0 µg
Carotene, alpha	1.68 µg	6.00 µg
Vitamin E (alpha-tocopherol)	0.59 mg	2.09 mg	4%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	52.9 µg	189 µg
Vitamin C, total ascorbic acid	0.25 mg	0.90 mg	0%
Thiamin	0.074 mg	0.26 mg	6%
Riboflavin	0.033 mg	0.12 mg	3%
Niacin	0.44 mg	1.58 mg	3%
Pantothenic acid	0.23 mg	0.81 mg
Vitamin B-6	0.024 mg	0.085 mg	1%
Folate, total	6.44 µg	23.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	6.16 mg	22.0 mg	1%
Vitamin K (phylloquinone)	4.09 µg	14.6 µg	3%
Folic acid	0 µg	0 µg
Folate, food	6.44 µg	23.0 µg
Folate, DFE	6.44 µg	23.0 µg	2%
Betaine	1.93 mg	6.90 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.050 g	0.18 g
Threonine	0.074 g	0.26 g
Isoleucine	0.099 g	0.35 g
Leucine	0.20 g	0.72 g
Lysine	0.11 g	0.40 g
Methionine	0.050 g	0.18 g
Cystine	0.085 g	0.30 g
Phenylalanine	0.13 g	0.48 g
Tyrosine	0.099 g	0.35 g
Valine	0.14 g	0.51 g
Arginine	0.19 g	0.67 g
Histidine	0.060 g	0.22 g
Alanine	0.13 g	0.46 g
Aspartic acid	0.23 g	0.83 g
Glutamic acid	0.55 g	1.98 g
Glycine	0.14 g	0.50 g
Proline	0.15 g	0.52 g
Serine	0.13 g	0.47 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0028 g	0.010 g
SFA 14:0	0.0028 g	0.010 g
SFA 16:0	0.43 g	1.54 g
SFA 18:0	0.21 g	0.76 g
MUFA 18:1	1.22 g	4.37 g
PUFA 18:2	3.36 g	12.0 g
PUFA 18:3	0.017 g	0.060 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0028 g	0.010 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.036 g	0.13 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 167542: 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 granola bars?

130 in 1 bar (28 g) of hard, plain; 342 to 536 per 100 g across USDA's descriptions.

How much protein is in granola bars?

3g in 1 bar; 10.1 g per 100 g.

How much sodium is in granola bars?

80mg in 1 bar; 294 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