Calories in Cereal or granola bar, fruit and nut
Generic food Breakfast Cereals
Cereal or granola bar, fruit and nut contains 502 kcal per 100 g. A typical serving of 1 bar (40 g) provides about 201 kcal.
Roughly 56% of its calories come from fat, with 34% from carbohydrates and 11% from protein (estimated with general energy factors).
That is more energy than the typical item in cereal bars on FoodFactly, where the median is 415 kcal per 100 g across 33 foods.
100 g provides 101% of the Daily Value for copper, 68% of the Daily Value for Vitamin E and 39% of the Daily Value for magnesium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 502 kcal | |
| Total fat C | 32.3 g | 41% |
| Saturated fat C | 3.8 g | 19% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 45 mg | 2% |
| Total carbohydrates C | 43.7 g | 16% |
| Dietary fiber C | 5.8 g | 21% |
| Total sugars C | 22.6 g | |
| Protein C | 13.9 g | 28% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 10.2 mg | 68% |
| Vitamin K C | 7.7 µg | 6% |
| Thiamin (B1) C | 0.17 mg | 14% |
| Riboflavin (B2) C | 0.46 mg | 35% |
| Niacin (B3) C | 3 mg | 19% |
| Vitamin B6 C | 0.13 mg | 8% |
| Folate (B9) C | 55 µg | 14% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 37.4 mg | 7% |
| Calcium C | 109 mg | 8% |
| Iron C | 3.1 mg | 17% |
| Magnesium C | 162 mg | 39% |
| Phosphorus C | 322 mg | 26% |
| Potassium C | 460 mg | 10% |
| Zinc C | 2.6 mg | 24% |
| Copper C | 0.91 mg | 101% |
| Selenium C | 5.2 µg | 9% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 34%
- Fat 56%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein13.9 gin the top quarter of cereal bars (median 5.9 g)
- Fiber5.8 gin the top quarter of cereal bars (median 4.2 g)
- Sugars22.6 gin the lowest quarter of cereal bars (median 29.2 g)
- Fat32.3 gin the top quarter of cereal bars (median 11.4 g)
- Saturated fat3.8 gabove the median for cereal bars (median 2.4 g)
- Sodium45 mgin the lowest quarter of cereal bars (median 294 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water7.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 18.9 g |
|---|---|
| Polyunsaturated fat C | 7.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 7.4 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.026 g |
| SFA 10:0 C | 0.028 g |
| SFA 12:0 C | 0.16 g |
| SFA 14:0 C | 0.074 g |
| SFA 16:0 C | 2.5 g |
| SFA 18:0 C | 0.95 g |
| MUFA 18:1 C | 18.7 g |
| PUFA 18:3 C | 0.043 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.15 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.096 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 19 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 7.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 55 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cereal or granola bar
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal or granola bar, with yogurt coating (General Mills Nature Valley Chewy Granola Bar) | 423 | 5.7 g | 74.3 g | 11.4 g |
| Cereal or Granola bar, NFS | 471 | 10.1 g | 64.4 g | 19.8 g |
| Cereal or granola bar, lowfat, NFS | 408 | 4.2 g | 79.2 g | 8.3 g |
| Cereal or granola bar, nonfat | 342 | 5.9 g | 77.6 g | 0.9 g |
| Cereal or granola bar, reduced sugar, NFS | 412 | 5.6 g | 69.4 g | 12.5 g |
| Cereal or granola bar, peanuts, oats, sugar, wheat germ | 471 | 10.1 g | 64.4 g | 19.8 g |
| Cereal or granola bar, chocolate coated, NFS | 480 | 7.5 g | 65 g | 20.4 g |
| Cereal or granola bar, with coconut, chocolate coated | 531 | 5.2 g | 55.2 g | 32.2 g |
| Cereal or granola bar, oats, nuts, coated with non-chocolate coating | 455 | 8.6 g | 60.1 g | 20 g |
| Cereal or granola bar, coated with non-chocolate coating | 508 | 10.2 g | 53.4 g | 31.1 g |
| Cereal or granola bar, high fiber, coated with non-chocolate yogurt coating | 389 | 5 g | 69.8 g | 10 g |
| Cereal or granola bar, with rice cereal | 417 | 3.4 g | 80.5 g | 9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cereal or granola bar (KIND Fruit and Nut Bar) | 502 | 13.9 g | 43.7 g | 32.3 g |
| Cereal or granola bar with nuts, chocolate coated | 536 | 9.6 g | 54.1 g | 31.2 g |
| Cereals ready-to-eat, granola, homemade | 489 | 13.7 g | 53.9 g | 24.3 g |
| Cereal or granola bar (General Mills Nature Valley Crunchy Granola Bar) | 471 | 10.1 g | 64.4 g | 19.8 g |
| Cereal or granola bar (General Mills Nature Valley Sweet and Salty Granola Bar) | 487 | 9.1 g | 61.1 g | 22.9 g |
| Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | 467 | 11.2 g | 66.1 g | 18.3 g |
| Cereal or granola bar (Quaker Granola Bites) | 451 | 7.2 g | 66.3 g | 17.5 g |
| Cereal or granola bar (Quaker Chewy Dipps Granola Bar) | 480 | 7.5 g | 65 g | 20.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cereal or granola bar?
100 g of cereal or granola bar has 502 kcal. 1 bar (40 g): about 201 kcal.
Is cereal or granola bar high in protein?
Cereal or granola bar contains 13.9 g of protein per 100 g (28% of the 50 g Daily Value), or 5.6 g in 1 bar (40 g). About 11% of its calories come from protein. Compared with other cereal bars, that is among the highest quarter (median 5.9 g).
How many carbs are in cereal or granola bar?
Cereal or granola bar has 43.7 g of total carbohydrates per 100 g, including 5.8 g of fiber and 22.6 g of sugars.
How much fat is in cereal or granola bar?
Cereal or granola bar contains 32.3 g of fat per 100 g, of which 3.8 g is saturated (19% of the Daily Value).
What vitamins and minerals does cereal or granola bar contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (101% DV), Vitamin E (68% DV), magnesium (39% DV), Riboflavin (B2) (35% DV) and phosphorus (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal or granola bar?
100 g contains 45 mg of sodium, 2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708105. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.