Cereal bar calories come to 203 for one 43 g bar and 471 per 100 g. Sugar is the number to notice: 12.3 g in a single bar, close to half of its 27.7 g of carbs. Protein stays low at 4.3 g, so this is a sweet snack, not a small meal.
203kcal
1 bar · 43 g, ready-to-eat, not further specified
8%protein
4.3 gProtein
28 gCarbs
8.5 gFat
How to burn off 203 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready-to-eat, not further specified · per 43 g
Calories
203 kcal
Protein
4.3 g
Carbohydrate
28 g
Fat
8.5 g
Saturated fat
1 g
Cholesterol
0 mg
Sodium
126 mg
Potassium
144 mg
Iron
1.3 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cereal bar: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 bar (43 g)
203
4.3 g
27.7 g
8.5 g
126 mg
10%
Fun size (18 g)
85
1.8 g
11.6 g
3.6 g
53 mg
4%
100 g
471
10.1 g
64.4 g
19.8 g
294 mg
24%
3 × 1 bar (43 g)
608
13 g
379 mg
5 × 1 bar (43 g)
1,013
21.7 g
632 mg
One bar is a 203-calorie snack; three are a meal
A standard 43 g bar lands at 203 calories, about 10% of the daily value. That is a reasonable number for a snack between meals. The trouble is that these bars are small, light and easy to eat in a few bites, so one rarely feels like much.
Watch how fast the total climbs. Two bars come to 405 calories, three reach 608, and a box-raid of five bars hits 1,013 calories with 632 mg of sodium. Three bars eaten on a busy afternoon carry the calories of a full lunch but only 13 g of protein, which is not a lot for that much energy.
The fun size is the easy way to keep things in check. An 18 g bar has 85 calories, 5.1 g of sugar and 53 mg of sodium. If you want the taste without the full bar, that smaller format does the portion control for you, and it is roughly 4% of the daily calorie value.
Carbs supply more than half the calories
Per 100 g, a cereal bar holds 64.4 g of carbs, 19.8 g of fat and 10.1 g of protein. In calorie terms that splits into 54% from carbs, 37% from fat and just 8% from protein. This is a carb-and-fat food with a cereal label on it.
The fat share surprises people. Many bars are bound together with oils and syrups, and that is how 8.5 g of fat ends up in a single 43 g bar. Saturated fat is modest at 2.4 g per 100 g, so the fat here is less of a concern than the sheer calorie density it creates.
Protein is the weak spot. At 4.3 g per bar, or 9% of the daily value, it does little to hold off hunger. If you notice that a cereal bar leaves you looking for food an hour later, the 8% protein share is the likely reason.
Sugar is the row to watch
Sugars run to 28.6 g per 100 g, or 12.3 g in one bar. Set that against 27.7 g of total carbs per bar and close to half the carbohydrate is sugar. Bars built on kid cereals such as Trix Cereal Bar, Cocoa Puffs Cereal Bar or Kellogg's Frosted Flakes Cereal Bars lean into that sweetness by design.
Fiber offers a little balance. A bar gives 2.3 g, against a daily value of 28 g, so it helps but will not carry your fiber for the day. Per 100 g the figure is 5.3 g, which is decent for a snack yet small next to the sugar.
Sodium is not a big issue. One bar has 126 mg, only 5% of the daily value, and cholesterol is 0. If you watch salt, a single bar is an easy fit; it is the stacking of several bars, up to 379 mg for three, that starts to add up.
A cereal bar works best with a protein partner
On its own, a cereal bar is quick energy with little staying power. Pair it with something that brings protein, such as a glass of milk, a yogurt or a handful of nuts, and the snack becomes far more filling without changing the bar itself.
Timing matters too. A bar before a workout or a long drive makes sense, since the carbs are fast and convenient. As a breakfast replacement it falls short, with 203 calories and 4.3 g of protein that will not last until lunch for most people.
If you track food, log the actual number of bars, not the box. Brands like Golden Grahams Cereal Bar or Cinnamon Toast Crunch Cereal Bar come in different sizes, and the gap between one bar and two is 405 calories versus 203. BodyPal can log a cereal bar from a photo, which makes the quick-snack entries harder to forget.
How does cereal bar compare?
Here is how a cereal bar stacks up against a protein bar, a lemon bar and a candy bar, per 100 g and per usual serving.
Verdict: For staying full pick the protein bar: 30.3 g of protein per 100 g against 10.1 g here, for 218 calories a bar. The cereal bar sits much closer to a candy bar, 471 versus 479 calories per 100 g, so treat it as a sweet rather than a health snack.
Most popular cereal bar brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Kellogg's Frosted Flakes Cereal Bars1 Bar · 23 g435 kcal
2Golden Grahams Cereal Bar1 bar · 40 g395 kcal
3Cocoa Puffs Cereal Bar1 bar · 40 g395 kcal
4Trix Cereal Bar1 bar · 40 g398 kcal
5Cinnamon Toast Crunch Cereal Bar1 bar · 40 g393 kcal
6Cinnamon Toast Crunch Milk 'n Cereal Bars1 bar · 45 g400 kcal
Brand-name cereal bars generally run lower in calories than the fndds category average used above, which blends many products and formulas together. Source: manufacturer labels / USDA FoodData Central.
Cereal bar FAQs
How many calories are in a cereal bar?
One cereal bar (43 g) is about 203 calories. A fun size bar (18 g) is about 85 calories, and 100 g is 471 calories.
Is a cereal bar good for weight loss?
A cereal bar has 471 calories per 100 g and 19.8 g fat, so a 43 g bar brings about 203 calories and 2.3 g fiber to a meal or snack.
Cereal bar vs protein bar: which has fewer calories?
Per 100 g a cereal bar has 471 calories and a protein bar has 412, so the protein bar is about 59 calories lower per 100 g.
How much sugar is in a cereal bar?
100 g of cereal bar has 28.57 g of sugar, about 12.3 g in a 43 g bar. It also has 64.4 g of carbs per 100 g.
How many calories are in a fun size cereal bar?
A fun size cereal bar of 18 g has 85 calories. It also carries 5.1 g of sugar, 1.8 g of protein and 53 mg of sodium, which makes it a light option when you only want a few bites.
How many calories are in two cereal bars?
Two cereal bars (86 g) contain 405 calories. That pair delivers 8.7 g of protein and 253 mg of sodium, so it is closer to a light meal in calories than a snack, without the protein to match.
How much protein is in a cereal bar?
One cereal bar has 4.3 g of protein, about 9% of the daily value. Per 100 g it is 10.1 g, and protein supplies only 8% of the bar's calories.
How much fat is in a cereal bar?
A 43 g cereal bar contains 8.5 g of fat. Fat provides 37% of its calories, while saturated fat is relatively low at 2.4 g per 100 g.
Is a cereal bar high in sodium?
No. One cereal bar has 126 mg of sodium, about 5% of the 2300 mg daily value. Per 100 g it reaches 294 mg, so sodium only matters if you eat several bars.
