Calories in Cereal or granola bar (Quaker Granola Bites)
Generic food Breakfast Cereals
Cereal or granola bar (Quaker Granola Bites) contains 451 kcal per 100 g. A typical serving of 1 pouch (20 g) provides about 90 kcal.
Roughly 59% of its calories come from carbohydrates, with 35% from fat and 6% from protein (estimated with general energy factors).
That is close to the median for cereal bars on FoodFactly (415 kcal per 100 g).
100 g provides 36% of the Daily Value for selenium, 27% of the Daily Value for copper and 17% of the Daily Value for zinc.
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 | 451 kcal | |
| Total fat C | 17.5 g | 22% |
| Saturated fat C | 9.9 g | 49% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 167 mg | 7% |
| Total carbohydrates C | 66.3 g | 24% |
| Dietary fiber C | 5.7 g | 20% |
| Total sugars C | 30 g | |
| Protein C | 7.2 g | 14% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C C | 0.2 mg | 0.2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2.5 mg | 17% |
| Vitamin K C | 9.1 µg | 8% |
| Thiamin (B1) C | 0.2 mg | 17% |
| Riboflavin (B2) C | 0.15 mg | 11% |
| Niacin (B3) C | 2.3 mg | 14% |
| Vitamin B6 C | 0.14 mg | 8% |
| Folate (B9) C | 38 µg | 10% |
| Vitamin B12 C | 0.07 µg | 3% |
| Choline C | 31.2 mg | 6% |
| Calcium C | 41 mg | 3% |
| Iron C | 1.6 mg | 9% |
| Magnesium C | 69 mg | 16% |
| Phosphorus C | 216 mg | 17% |
| Potassium C | 285 mg | 6% |
| Zinc C | 1.9 mg | 17% |
| Copper C | 0.25 mg | 27% |
| Selenium C | 20 µg | 36% |
% 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 6%
- Carbohydrates 59%
- Fat 35%
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
- Protein7.2 gabove the median for cereal bars (median 5.9 g)
- Fiber5.7 gin the top quarter of cereal bars (median 4.2 g)
- Sugars30 gabove the median for cereal bars (median 29.2 g)
- Fat17.5 gabove the median for cereal bars (median 11.4 g)
- Saturated fat9.9 gin the top quarter of cereal bars (median 2.4 g)
- Sodium167 mgin the lowest quarter of cereal bars (median 294 mg)
- Protein per 100 kcal1.6 gprotein density, useful for comparing foods with different calorie levels
- Water7.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.2 g |
|---|---|
| Polyunsaturated fat C | 2.6 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 | 2.3 g |
| SFA 4:0 C | 0.007 g |
| SFA 6:0 C | 0.031 g |
| SFA 8:0 C | 0.35 g |
| SFA 10:0 C | 0.26 g |
| SFA 12:0 C | 3 g |
| SFA 14:0 C | 0.96 g |
| SFA 16:0 C | 4.4 g |
| SFA 18:0 C | 0.87 g |
| MUFA 18:1 C | 3.2 g |
| PUFA 18:3 C | 0.23 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.019 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.002 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 82 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 7.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 7 µg |
| Folate, food C | 26 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, NFS | 471 | 10.1 g | 64.4 g | 19.8 g |
| Cereal or granola bar, peanuts, oats, sugar, wheat germ | 471 | 10.1 g | 64.4 g | 19.8 g |
| Cereal or granola bar (Quaker Chewy Granola Bar) | 418 | 5.7 g | 70.2 g | 16.6 g |
| Cereal or granola bar, oats, nuts, coated with non-chocolate coating | 455 | 8.6 g | 60.1 g | 20 g |
| Cereal, other, peanut butter | 422 | 7.3 g | 73 g | 11.1 g |
| Cereal or granola bar (Kellogg's Nutri-Grain Fruit and Nut Bar) | 403 | 9.4 g | 66.7 g | 10.9 g |
| Cereal or granola bar (General Mills Nature Valley Sweet and Salty Granola Bar) | 487 | 9.1 g | 61.1 g | 22.9 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 (Quaker Granola Bites)?
100 g of cereal or granola bar (Quaker Granola Bites) has 451 kcal. 1 pouch (20 g): about 90 kcal.
How much protein is in cereal or granola bar (Quaker Granola Bites)?
Cereal or granola bar (Quaker Granola Bites) contains 7.2 g of protein per 100 g (14% of the 50 g Daily Value), or 1.4 g in 1 pouch (20 g). About 6% of its calories come from protein. Compared with other cereal bars, that is above the median (median 5.9 g).
How many carbs are in cereal or granola bar (Quaker Granola Bites)?
Cereal or granola bar (Quaker Granola Bites) has 66.3 g of total carbohydrates per 100 g, including 5.7 g of fiber and 30 g of sugars.
How much fat is in cereal or granola bar (Quaker Granola Bites)?
Cereal or granola bar (Quaker Granola Bites) contains 17.5 g of fat per 100 g, of which 9.9 g is saturated (49% of the Daily Value).
What vitamins and minerals does cereal or granola bar (Quaker Granola Bites) contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (36% DV), copper (27% DV), zinc (17% DV), phosphorus (17% DV) and Vitamin E (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cereal or granola bar (Quaker Granola Bites)?
100 g contains 167 mg of sodium, 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 2708099. 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.