Rice and Wheat cereal bar
FDC 173006bar (22 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 29 · -15 vs Snacks medianThis rice and wheat cereal bar scores 29 of 100 on the Nutrient Density Score, a Low band result that ranks 50 of 60 in the Snacks category. Its biggest strengths are 20% DV of vitamin E and 18% DV of protein, with smaller contributions of iron at 14% DV and magnesium at 11% DV.
It is built as a grab and go bar for lunchboxes or a between-meal bite, with one 22 gram bar as the standard serving. The tradeoff is a sodium level of 428 mg and sugar of 31.8 g per 100 g, both flagged as high, so it reads more like a sweetened snack than a plain grain bar. Scoring below the Snacks median of 44, salted yucca chips are one same-category option that rank higher.
See how this score is calculated, build a plate around rice and wheat cereal bar, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 409 kcal | 20% |
| Total fat | 9.1 g | 12% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 428 mg | 19% |
| Carbohydrate | 73 g | 26% |
| Dietary fiber | 1.8 g | 6% |
| Sugars | 32 g | |
| Protein | 9.1 g | 18% |
| Potassium | 143 mg | 3% |
| Calcium | 31 mg | 2% |
| Iron | 2.6 mg | 14% |
| Magnesium | 46 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.9 mg | 20% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | 4% |
| Total fat | 2 g | 3% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 94 mg | 4% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 0.4 g | 1% |
| Sugars | 7 g | |
| Protein | 2 g | 4% |
| Potassium | 31 mg | 1% |
| Calcium | 6.8 mg | 1% |
| Iron | 0.56 mg | 3% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.65 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 173006Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the snacks median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Snacks, pork skins, plainDensity 30 vs 29Snacks, corn cakesDensity 30 vs 29Snacks, yucca (cassava) chips, saltedDensity 32 vs 29Original analysis by NutriVerdict
In the kitchen and how to use it
This style of bar presses puffed rice and wheat cereal together with a binder into a firm, chewy bar, the kind found in lunchboxes and vending machines as a grab-and-go snack. The texture sits between a granola bar and a rice crispy treat: a crisp bite from the cereal pieces held together by a sticky binder, sometimes with a thin coating or drizzle on top. It's eaten on its own as a between-meal snack, broken into pieces over yogurt, or packed alongside fruit for a portable lunch addition.
Check the wrapper for a fresh date and store bars in a cool, dry cabinet, since heat can soften the binder and make the bar sticky or misshapen. A single bar in this data is 22 g, and at 409 calories per 100 g the bar itself lands well under 100 calories, so it functions as a light snack rather than a meal replacement. It supplies 9.09 g protein per 100 g and reaches 18% DV for protein along with 14% DV iron and 11% DV magnesium, though it also carries 31.8 g sugar per 100 g, so it's worth checking the label if you're watching sugar intake.
Frequently asked questions about rice and wheat cereal bar
How many calories are in a rice and wheat cereal bar?
At 409 calories per 100 g, a single 22 g bar comes in well under 100 calories.
Is this cereal bar a good source of protein?
It provides 9.09 g protein per 100 g, reaching 18% DV, along with smaller amounts of iron and magnesium.
How much sugar is in a rice and wheat cereal bar?
It carries 31.8 g sugar per 100 g, which is worth noting if you're tracking sugar intake.