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12 Healthy Granola Bars

Health + Wellness
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By Alina Petre, MS, RD

Finding a healthy granola bar is no easy feat.


Ideally, a granola bar should be packed with fiber, protein, healthy fats, vitamins, and minerals to act as a healthy snack that keeps hunger at bay between meals.

Yet, in reality, many granola bars are loaded with sugar or highly processed ingredients, which means they end up more like a candy bar than a nutritious snack.

Here are 12 healthy granola bars designed to suit a variety of life stages, dietary needs, and health or fitness goals.

1–2. Kid-Friendly Granola Bars

The best granola bars for children should be made from whole, minimally processed ingredients and contain as little added sugar or salt as possible.

Although very few granola bars fit these criteria — including those marketed specifically for kids — the two options below do.

1. Phyter Plant-Based Bars

These bars are made from a handful of mostly whole ingredients, including fruit, nuts, oats, and seeds, and provide very little added sugar or salt.

They're available in six flavors, ranging from sweet potato and coconut to peanut butter and berries. What's more, they contain no gluten, soy, eggs, or dairy, which also makes them suitable for kids with allergies to these ingredients.

One 1.8-ounce (50-gram) bar contains 190–200 calories, 8–10 grams of fat, 23–24 grams of carbs, and 6 grams of protein. They also pack 3–4 grams of fiber, less than 10 mg of salt, and 7–9 grams of sugar — of which only 4 grams are from added sugars.

If you want to try these plant-based bars, shop for them online.

2. Nākd Bars

Nākd bars are made from fruit, nuts, and spices and harbor no added sugar or syrups and very little added salt. They're also gluten-free, dairy-free, and vegan, and come in 17 distinct flavors, including salted caramel and carrot cake.

One 1.3-ounce (35-gram) bar contains 124–156 calories, 5–11 grams of fat, 13–19 grams of carbs, 2–5 grams of protein, 2–3 grams of fiber, less than 20 mg of salt, and 12–18 grams of sugar — none of which is added.

If you can't find these tasty bars locally, shop for them online.

Summary

Kid-friendly granola bars should be made from minimally processed ingredients and contain very little added sugar or salt. Phyter plant-based bars and nākd bars are two good options.

3–5. Low-Calorie Granola Bars

Low-calorie granola bars are a convenient, pre-portioned snack that's especially handy for people trying to lose weight or reduce their overall calorie intake.

For best results, steer clear of highly processed, artificially sweetened granola bars. Instead, opt for ones made from whole ingredients, such as whole grains, fruit, nuts, or seeds, as these are more likely to help you meet your daily nutrient needs.

It's also worth favoring bars rich in fiber and protein. These two nutrients can help you feel fuller for longer, potentially aiding weight loss by reducing the daily number of calories you eat.

3. Health Warrior Chia Bars

Health Warrior chia bars are made from mostly whole, plant-based ingredients — primarily chia seeds.

These bars are also dairy-free, gluten-free, and soy-free and contain a mere 100 calories per 0.9-ounce (25-gram) bar. You can expect around 4.5 grams of fat, 14 grams of carbs, 5 grams of fiber, 3 grams of sugar, and 3 grams of protein per portion (6).

If your local supermarket doesn't carry these delicious chia bars, purchase them online.

4. Kashi Chewy Granola Bars

Kashi chewy granola bars are largely comprised of whole-grain oats, come in a variety of flavors, and provide 120–140 calories per 1.3-ounce (35-gram) bar.

One portion also contains 2.5–6 grams of fat, 21–26 grams of carbs, 3–4 grams of fiber, and 2–4 grams of protein. Each bar is sweetened with rice syrup and cane sugar, although the total amount of added sugars remains low, at around 6–9 grams per bar.

You can buy Kashi bars locally or online.

5. Sheffa Savory Bars

If you prefer non-sweet granola bars, Sheffa savory bars may be an interesting option for you.

Made from whole ingredients, such as whole grains, chickpeas, seeds, dried vegetables, herbs, and spices, they contain 140–150 calories per two 0.6-ounce (18-gram) bars.

Two bars also provide around 5–7 grams of fat, 7–8 grams of fiber, 4 grams of protein, and 23–24 grams of carbs — less than 1 gram of which comes from added sugars.

To try Sheffa savory bars, shop for them locally or online.

Summary

Low-calorie granola bars are an option for people trying to limit their calories or lose weight. Make sure the one you choose is made from mostly whole ingredients and offers fiber and protein.

6–8. Protein-Rich Granola Bars

Protein-rich granola bars can help limit hunger between meals and make for a great recovery snack after a grueling workout. Here are a few options that offer decent amounts of fiber and aren't loaded with added sugars or artificial flavors.

6. Lärabar Protein

These gluten-free granola bars are made from a blend of fruit, nuts, and spices and enriched with pea protein.

They contain no artificial flavors, preservatives, or sweeteners and provide around 210–230 calories, 7–10 grams of fat, 24–26 grams of carbs, 4 grams of fiber, and 11 grams of protein per 1.9-ounce (52-gram) bar.

They also pack around 18 grams of sugar per bar, which can appear high at first glance. However, only up to 2 grams come from added sugar, with the rest from naturally sweet ingredients, such as dates, apples, and blueberries.

Many supermarkets carry Lärabar protein bars, but you may get a better deal online.

7. RXBAR

These 8-ingredient, high-protein bars are made in large part from dates, egg whites, nuts, and spices. What's more, they're gluten-free and contain around 200–210 calories and 12 grams of protein per 1.9-ounce (52-gram) bar.

Per portion, they also provide 7–10 grams of fat, 22–26 grams of carbs, 3–6 grams of fiber, and 13–18 grams of sugar — none of which are added.

If you want to give RXBARs a try, buy them locally or online.

8. Kashi Go Protein Bars

These protein-rich granola bars come in three flavors — dark chocolate and almonds, crunchy peanuts and peanut butter, and dark chocolate and peanut butter.

They're made from plant-based ingredients, including oats, nuts, and pea protein powder.

Each 1.8-ounce (50-gram) bar provides around 220–230 calories, 12–14 grams of fat, 18–20 grams of carbs, 6 grams of fiber, and 12 grams of protein — plus only 6 grams of added sugar per portion.

If you can't find these tasty bars at your local store, shop for them online.

Summary

These high-protein granola bars are rich in fiber and contain very few added sugars or artificial flavors. They're a great way to reduce hunger between meals or speed up recovery after a workout.

9–12. Nut- or Grain-Free Granola Bars

Nut- or grain-free granola bars can come in handy for people with allergies or food intolerances. Here are some good choices.

9. Purely Elizabeth Bars

These grain-free bars are made exclusively from nuts, seeds, coconut flakes, coconut oil, and spices. All flavors are gluten-free and vegan. Besides, they contain no genetically modified organisms (GMOs) and are sweetened with only a small amount of coconut sugar.

Each 1.1-ounce (30-gram) bar provides around 230 calories, 18 grams of fat, 12 grams of carbs, 3 grams of fiber, 7 grams of protein, and only 5 grams of added sugar.

While you may be able to find these bars locally, buying online is another option.

10. Caveman Grain-Free Granola Bars

These grain-free bars are mostly made from a mix of nuts, seeds, and dried fruit and sweetened with a small amount of sugar and tapioca or maple syrup.

They come in flavors like blueberry almond, cinnamon raisin, and coconut cashew. Each 1.3-ounce (35-gram) bar contains 180 calories, 12 grams of fat, 13–14 grams of carbs, and 5–6 grams of protein.

You can also expect around 3 grams of fiber and less than 8 grams of sugar per portion.

If you want to try these grain-free bars, shop for them locally or online.

11. Enjoy Life Chewy Bars

Enjoy life chewy bars are free from the top eight allergens, including nuts and wheat. They also certified halal, kosher, and non-GMO and come in seven flavors.

These bars are made from a blend of rice, buckwheat, and millet flours, plus ingredients like flax seeds, sunflower seeds, dates, dried fruit, and spices.

Sweetened with tapioca syrup and sugar, they provide around 130 calories, 3.5 grams of fat, 24 grams of carbs, 2 grams of fiber, 9 grams of sugar, and 1 gram of protein per 1.2-ounce (33-gram) bar.

Find these tasty chewy bars at your local store or online.

12. Go Raw Sprouted Bars

Go Raw sprouted bars are made from whole ingredients, such as fruit, sprouted seeds, and spices.

They're free from most nuts and grains, although some bars do contain coconut, which the Food and Drug Administration (FDA) lists as a tree nut. That said, experts suggest that most people allergic to tree nuts can safely eat coconut.

Bars come in sizes varying from 1.2–1.7-ounces (34–48 grams) and contain 140–250 calories, 7–15 grams of fat, 19–21 grams of carbs, 5 grams of fiber, and 3–6 grams of protein per portion.

They also provide 11–15 grams of sugar, almost none of which comes from added sugar.

Go Raw sprouted bars are available in specialty stores or online.

Summary

These nut or grain-free granola bars are mostly made from whole or minimally processed ingredients and can be particularly appealing for people with food allergies or intolerances.

Homemade Granola Bars

Homemade granola bars are a great alternative to store-bought ones.

Because they typically use minimally processed ingredients and very little added sugar or salt, they're often more nutritious than packaged versions.

Plus, they're very simple to make. To get started, mix the ingredients below in a large bowl:

  • 2 cups (160 grams) of oats
  • 1 cup (130 grams) of chopped nuts of your choice
  • 1 cup (147 grams) of packed, diced, pitted dates
  • 1/4–1/2 cup (60–120 ml) of your nut butter of choice
  • 1/4 cup (60 ml) of maple syrup or honey (optional)
  • dried fruit, coconut flakes, or chocolate chips to taste (optional)

Once well mixed, spread the mixture equally over a lined loaf pan or baking dish. Bake for 25–30 minutes at 350℉ (176℃) and let cool before slicing and serving. Alternatively, freeze for 20–25 minutes before serving.

This recipe is very versatile and can be adjusted according to your personal preferences.

For instance, you can substitute the oats with puffed rice, kamut flour, or cooked quinoa or millet. The dates can be swapped for mashed banana and the nuts replaced with seeds.

You can also adjust the quantities of all ingredients to your liking. Granola bars stored in an airtight container will remain fresh for around 1 week. You can extend their shelf life by storing them in your freezer and defrosting small amounts as needed.

Summary

Homemade granola bars only require a few ingredients and are simple to make. They're also often more nutritious than store-bought versions.

The Bottom Line

Though granola bars are easy and convenient, many of the options lining supermarket shelves are loaded with added sugar, salt, and heavily processed ingredients — making for a less-than-ideal snack.

Still, with some searching, it's possible to find healthy alternatives. The healthy options above are made from mostly whole, nutrient-rich ingredients with little to no added sugars.

If you can't find them or are looking for a lower-cost alternative, you can make your own using your choice of simple, nutrient-rich ingredients.

Reposted with permission from Healthline. For detailed source information, please view the original article on Healthline.

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