Snacks, granola bars, hard, plain
FDC 167542bar (21 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 35 · -9 vs Snacks medianHard, plain granola bars score 35 of 100 on the Nutrient Density Score, Low band, ranking 46 of 60 in Snacks and sitting just under the category median of 44. Per 100 g they supply 23% DV of magnesium, 20% DV of protein, and 19% DV of dietary fiber, a solid mineral base for a shelf-stable bar.
These crunchy bars are meant to be eaten out of hand as a quick snack or trail food, often paired with dried fruit or a piece of cheese for a fuller bite. A single 21 g bar is the standard serving size. The main drawback is sugar, high at 28.6 g per 100 g from the binding syrup that holds the oats together, so it leans closer to a sweetened treat than a plain oat snack.
See how this score is calculated, build a plate around snacks, granola bars, 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 | 471 kcal | 24% |
| Total fat | 20 g | 25% |
| Saturated fat | 2.4 g | 12% |
| Cholesterol | 0 mg | 0% |
| Sodium | 294 mg | 13% |
| Carbohydrate | 64 g | 23% |
| Dietary fiber | 5.3 g | 19% |
| Sugars | 29 g | |
| Protein | 10 g | 20% |
| Potassium | 336 mg | 7% |
| Calcium | 61 mg | 5% |
| Iron | 3 mg | 16% |
| Magnesium | 97 mg | 23% |
| Vitamin C | 0.9 mg | 1% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 2.1 mg | 14% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | 5% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.5 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 62 mg | 3% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 1.1 g | 4% |
| Sugars | 6 g | |
| Protein | 2.1 g | 4% |
| Potassium | 71 mg | 2% |
| Calcium | 13 mg | 1% |
| Iron | 0.62 mg | 3% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0.19 mg | 0% |
| Vitamin A | 0.42 µg | 0% |
| Vitamin E | 0.44 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 167542Original 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
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In the kitchen and how to use it
A hard, plain granola bar is made from toasted oats, nuts, and a small amount of sweetener or syrup, pressed and baked until firm enough to hold a distinct crunchy bite rather than the softer, chewier texture of a soft granola bar. Its plain profile makes it a versatile pantry snack eaten on its own, broken up over yogurt for added crunch, or crumbled into a bowl of milk almost like cereal.
These bars store well at room temperature in their individual wrappers for an extended shelf life, making them convenient for a desk drawer, glove compartment, or hiking pack. A 21 gram bar has 471 calories per 100 grams with 5.3 grams of fiber (19% DV) and 10.1 grams of protein (20% DV) per 100 grams, giving it a reasonable fiber and protein contribution for a shelf-stable snack, though its 28.6 grams of sugar per 100 grams reflects the sweetener used to bind and flavor the oats.
Frequently asked questions about snacks, granola bars
How many calories are in a hard plain granola bar?
A hard plain granola bar has about 471 calories per 100 grams, with a typical 21 g bar coming to roughly 99 calories.
Is a plain granola bar a good source of fiber?
It provides about 19% of the Daily Value for fiber per 100 grams, with 5.3 grams of fiber per 100 grams, a moderate contribution for a grab-and-go snack.
How should granola bars be stored?
Hard granola bars keep well in their sealed individual wrappers at room temperature, which is why they travel well in a bag, desk drawer, or hiking pack.