Grains and snacks
Granola bar calories and nutrition
A 28 g plain hard granola bar (28 g) has 132 calories, with 2.8 g of protein, 18 g of carbs and 5.5 g of fat. That is 471 calories per 100 g.
Hard plain granola bar. Data: USDA FoodData Central, “Snacks, granola bars, hard, plain”. USDA lists several bar sizes. This page uses the unambiguous 28 g “bar (1 oz)” measure; it does not assume every granola bar weighs 28 g.
Serving size
1 USDA bar (28 g) · 28 g
132 calories
- Protein
- 2.8 g8% of calories · 6% DV
- Carbs
- 18 g54% of calories · 7% DV
- Fat
- 5.5 g37% of calories · 7% DV
- Fiber
- 1.5 g
- Sugars
- 8.0 g
- Saturated fat
- 0.7 g
- Sodium
- 82 mg
Calories in granola bar by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 USDA bar (28 g)28 g | 132 | 2.8 g | 18 g | 5.5 g |
| ½ USDA bar14 g | 66 | 1.4 g | 9.0 g | 2.8 g |
| 1 oz28.3 g | 134 | 2.9 g | 18 g | 5.6 g |
| 100 g100 g | 471 | 10 g | 64 g | 20 g |
Serving weights are USDA’s household measures for this food.
Granola bar nutrition facts
Per 100 g, 471 calories: 8% from protein, 54% from carbs and 37% from fat.
| Nutrient | Per 100 g | Per serving1 USDA bar (28 g) · 28 g | % Daily Value |
|---|---|---|---|
| Calories | 471 | 132 | – |
| Total fat | 20 g | 5.5 g | 7% |
| Saturated fat | 2.4 g | 0.7 g | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 294 mg | 82 mg | 4% |
| Total carbohydrate | 64 g | 18 g | 7% |
| Dietary fiber | 5.3 g | 1.5 g | 5% |
| Total sugars | 29 g | 8.0 g | – |
| Protein | 10 g | 2.8 g | 6% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 61 mg | 17 mg | 1% |
| Iron | 3.0 mg | 0.8 mg | 5% |
| Potassium | 336 mg | 94 mg | 2% |
| Vitamin A | 2.0 µg | 0.6 µg | 0% |
| Vitamin C | 0.9 mg | 0.3 mg | 0% |
% Daily Value is per serving (1 USDA bar (28 g)), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a 28 g plain hard granola bar (132 calories) takes about 42 minutes of walking, roughly 4,700 steps.
Related foods to explore
Granola bar questions
How much fiber is in a 28 g plain hard granola bar?
A 28 g plain hard granola bar (28 g) has 1.5 g of fiber, 5% of the 28 g Daily Value. That is 5.3 g per 100 g.
How many calories are in half a granola bar?
Half a 28 g plain hard granola bar (14 g) has 66 calories: 2.8 g fat, 9.0 g carbs (0.7 g of it fiber) and 1.4 g protein.
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- U.S. Department of Agriculture, FoodData Central: Snacks, granola bars, hard, plain (FDC ID 167542, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated