How Many Calories in a Granola Bar? Nutrition Facts & Macros

One standard granola bar (28 g) contains approximately 132 calories. Per 100 g, granola bars have 471 calories (1971 kJ). The high calorie density comes from the combination of oats, sugar (28.6 g/100 g), and added fats (19.76 g/100 g). Most of the calories come from carbohydrates (64.44 g), followed by fat and a moderate amount of protein (10.1 g).

Despite their wholesome image, most granola bars are high in sugar (28.6 g per 100 g) and calorie-dense (471 kcal/100 g). They do offer some benefits: 5.3 g of fiber, 97 mg of magnesium, and 277 mg of phosphorus per 100 g. However, the sugar content is comparable to many chocolate bars. For a healthier snack, look for bars with less than 5 g of sugar per serving, or choose whole foods like nuts or fresh fruit.

A standard granola bar contains 28.6 g of sugar per 100 g. In a single 28 g bar, that's about 8 g of sugar. Sources include added honey, brown sugar, corn syrup, and sometimes chocolate chips or dried fruit coatings. This is roughly equivalent to 2 teaspoons of sugar per bar. Many brands market themselves as healthy while containing sugar levels similar to cookies.

Granola bars have 10.1 g protein per 100 g, while protein bars typically contain 20-30 g protein per 100 g. Granola bars are primarily a carbohydrate source (64.44 g carbs) with moderate fat (19.76 g), making them an energy snack rather than a protein supplement. Protein bars use whey, casein, or plant proteins to boost protein content, often with lower sugar. For muscle recovery or satiety, protein bars are the better choice.

Granola bars are not ideal for weight loss. At 471 kcal per 100 g, they are calorie-dense, and the high sugar (28.6 g/100 g) causes blood sugar spikes that can increase hunger. One bar (28 g, 132 kcal) is a manageable portion, but it's easy to eat two or three. The low protein (10.1 g/100 g) means they don't keep you full for long. A handful of almonds (28 g, 163 kcal but 6 g protein) or Greek yogurt provides better satiety per calorie.

A granola bar has 64.44 g of total carbohydrates per 100 g, with 5.3 g of fiber and 28.6 g of sugar. That gives about 59.1 g of net carbs per 100 g. In a single bar (28 g), you get approximately 18 g of total carbs and 16.6 g of net carbs. The carbs come primarily from oats, sugar, honey, and any added ingredients like dried fruit or chocolate.