Calories in Cereal or granola bar, nonfat
Generic food Breakfast Cereals
Cereal or granola bar, nonfat contains 342 kcal per 100 g. A typical serving of 1 bar (43 g) provides about 147 kcal.
Roughly 91% of its calories come from carbohydrates, with 7% from protein and 2% from fat (estimated with general energy factors).
That is less 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 132% of the Daily Value for Folate (B9), 94% of the Daily Value for Vitamin B6 and 26% of the Daily Value for copper.
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 | 342 kcal | |
| Total fat C | 0.9 g | 1% |
| Saturated fat C | 0.2 g | 1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 16 mg | 0.7% |
| Total carbohydrates C | 77.6 g | 28% |
| Dietary fiber C | 7.4 g | 26% |
| Total sugars C | 45.2 g | |
| Protein C | 5.9 g | 12% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 1.7 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.22 mg | 1% |
| Vitamin K C | 1.3 µg | 1% |
| Thiamin (B1) C | 0.03 mg | 3% |
| Riboflavin (B2) C | 0.07 mg | 5% |
| Niacin (B3) C | 0.4 mg | 3% |
| Vitamin B6 C | 1.6 mg | 94% |
| Folate (B9) C | 527 µg | 132% |
| Vitamin B12 C | 0.18 µg | 8% |
| Choline C | 22.6 mg | 4% |
| Calcium C | 3 mg | 0.2% |
| Iron C | 4 mg | 22% |
| Magnesium C | 50 mg | 12% |
| Phosphorus C | 122 mg | 10% |
| Potassium C | 220 mg | 5% |
| Zinc C | 1.4 mg | 13% |
| Copper C | 0.23 mg | 26% |
| Selenium C | 8.3 µg | 15% |
% 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 7%
- Carbohydrates 91%
- Fat 2%
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
- Fiber7.4 gin the top quarter of cereal bars (median 4.2 g)
- Sugars45.2 gin the top quarter of cereal bars (median 29.2 g)
- Fat0.9 gin the lowest quarter of cereal bars (median 11.4 g)
- Saturated fat0.2 gin the lowest quarter of cereal bars (median 2.4 g)
- Sodium16 mgin the lowest quarter of cereal bars (median 294 mg)
- Protein per 100 kcal1.7 gprotein density, useful for comparing foods with different calorie levels
- Water13.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.24 g |
|---|---|
| Polyunsaturated fat C | 0.35 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 | 0.33 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.002 g |
| SFA 16:0 C | 0.18 g |
| SFA 18:0 C | 0.021 g |
| MUFA 18:1 C | 0.24 g |
| PUFA 18:3 C | 0.019 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 12 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 113 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 9 µg |
Other components (8)
| Water C | 13.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 302 µg |
| Folate, food C | 14 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, reduced sugar, NFS | 412 | 5.6 g | 69.4 g | 12.5 g |
| Cereal or granola bar, fruit and nut | 502 | 13.9 g | 43.7 g | 32.3 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 |
|---|---|---|---|---|
| Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | 387 | 6.9 g | 82.8 g | 3.5 g |
| Breakfast bar, date, with yogurt coating | 348 | 3.7 g | 70.9 g | 7.3 g |
| Cereals ready-to-eat, chocolate-flavored frosted puffed corn | 405 | 3.3 g | 87.2 g | 3.5 g |
| Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | 389 | 3.4 g | 86.8 g | 4.6 g |
| Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | 379 | 4.6 g | 88.9 g | 1.5 g |
| Cereal, crunch | 398 | 4.3 g | 82.1 g | 5.5 g |
| Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | 391 | 4.7 g | 85.9 g | 3.2 g |
| Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal | 395 | 4.6 g | 87.1 g | 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 342 kcal. 1 bar (43 g): about 147 kcal.
How much protein is in cereal or granola bar?
Cereal or granola bar contains 5.9 g of protein per 100 g (12% of the 50 g Daily Value), or 2.5 g in 1 bar (43 g). About 7% of its calories come from protein.
How many carbs are in cereal or granola bar?
Cereal or granola bar has 77.6 g of total carbohydrates per 100 g, including 7.4 g of fiber and 45.2 g of sugars.
How much fat is in cereal or granola bar?
Cereal or granola bar contains 0.9 g of fat per 100 g, of which 0.2 g is saturated (1% 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 Folate (B9) (132% DV), Vitamin B6 (94% DV), copper (26% DV), iron (22% DV) and selenium (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal or granola bar?
100 g contains 16 mg of sodium, 0.7% 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 2708103. 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.