Calories in a Granola Bar and a Cup of Trail Mix

By NYUS Inc. · Published 28 October 2026

A granola bar, a coated snack bar, a cup of trail mix and a pack of oriental rice mix each have a bar, cup or package weight printed on their SR Legacy record page. This guide gives twenty-six such records from the SR Legacy table of USDA FoodData Central: three hard granola bars (almond, chocolate chip, peanut butter), seven soft uncoated bars, five chocolate or coconut coated bars, a fruit-filled nonfat bar, a reduced sugar bar, a breakfast bar, a mixed berry bar, granola bites, five trail mix records and an oriental rice mix, with the weights printed on their record pages. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, has no granola bar, trail mix or snack bar row (it has raw nuts, dry fruit and cereals), so this page uses SR Legacy only. The plain hard granola bar is in our rusk and granola guide, peanut chikki and banana chips in our chikki guide, nuts in our nuts guide and dried fruit in our dried fruit guide.

The short answer

By the SR Legacy records, 1 hard almond granola bar (24 g) is 118.8 kcal, 1 soft uncoated plain bar (28 g) 124.0 kcal, 1 milk-chocolate-coated chocolate chip bar (35 g) 163.1 kcal, 1 cup (150 g) of regular trail mix 693.0 kcal and 1 cup (140 g) of tropical trail mix 618.8 kcal. Our reading: the bars are small and the cups are big: a bar is 24 to 35 g, but a cup of trail mix is 140 to 150 g, so compare the grams, not the word snack.

SR Legacy: per 100 g

Every figure below is exactly as the record page shows it. The record names are the dataset's own.

SR Legacy: per printed portion

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours. The records also print plain ounce weights (1 oz, 1.5 oz, 2 oz), which are not shown; the bar labels that carry "(1 oz)" are shown as printed. Records 169863, 168095, 168861, 167958 print no portion we show and appear per 100 g only.

The sums: 167543 495 × 24 / 100 = 118.8, so 118.8 kcal; 167952 438 × 24 / 100 = 105.12, so 105.1 kcal; 169681 483 × 24 / 100 = 115.92, so 115.9 kcal; 167954 443 × 28 / 100 = 124.04, so 124.0 kcal; 167544 448 × 28 / 100 = 125.44, so 125.4 kcal; 167544 448 × 43 / 100 = 192.64, so 192.6 kcal; 169674 418 × 28 / 100 = 117.04, so 117.0 kcal; 169674 418 × 43 / 100 = 179.74, so 179.7 kcal; 169676 454 × 28 / 100 = 127.12, so 127.1 kcal; 167955 426 × 28 / 100 = 119.28, so 119.3 kcal; 167548 432 × 28 / 100 = 120.96, so 121.0 kcal; 169675 427 × 28 / 100 = 119.56, so 119.6 kcal; 167545 466 × 35 / 100 = 163.1, so 163.1 kcal; 167545 466 × 28 / 100 = 130.48, so 130.5 kcal; 167547 508 × 37 / 100 = 187.96, so 188.0 kcal; 173148 455 × 35 / 100 = 159.25, so 159.3 kcal; 173145 412 × 24 / 100 = 98.88, so 98.9 kcal; 169063 464 × 43 / 100 = 199.52, so 199.5 kcal; 174803 383 × 38 / 100 = 145.54, so 145.5 kcal; 173146 451 × 20 / 100 = 90.2, so 90.2 kcal; 167561 462 × 150 / 100 = 693, so 693.0 kcal; 167968 442 × 140 / 100 = 618.8, so 618.8 kcal; 170654 462 × 150 / 100 = 693, so 693.0 kcal; 167969 484 × 146 / 100 = 706.64, so 706.6 kcal; 170655 484 × 146 / 100 = 706.64, so 706.6 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy, highest first: 168095 (Granola bar, soft, milk chocolate coated, peanut butter) 536, 169863 (Snacks, granola bar, with coconut, chocolate coated) 531, 167547 (Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter) 508, 167958 (Snacks, oriental mix, rice-based) 506, 167543 (Snacks, granola bars, hard, almond) 495, 167969 (Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds) 484, 170655 (Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds) 484, 169681 (Snacks, granola bars, hard, peanut butter) 483, 167545 (Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip) 466, 169063 (Breakfast bars, oats, sugar, raisins, coconut (include granola bar)) 464, 167561 (Snacks, trail mix, regular) 462, 170654 (Snacks, trail mix, regular, unsalted) 462, 173148 (Snacks, granola bars, soft, almond, confectioners coating) 455, 169676 (Snacks, granola bars, soft, uncoated, nut and raisin) 454, 173146 (Snacks, granola bites, mixed flavors) 451, 167544 (Snacks, granola bars, soft, uncoated, raisin) 448, 167954 (Snacks, granola bars, soft, uncoated, plain) 443, 167968 (Snacks, trail mix, tropical) 442, 167952 (Snacks, granola bars, hard, chocolate chip) 438, 167548 (Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip) 432, 169675 (Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow) 427, 167955 (Snacks, granola bars, soft, uncoated, peanut butter) 426, 169674 (Snacks, granola bars, soft, uncoated, chocolate chip) 418, 173145 (Snacks, granola bar, chewy, reduced sugar, all flavors) 412, 174803 (Snack, Mixed Berry Bar) 383, 168861 (Snacks, granola bar, fruit-filled, nonfat) 342.
• Per printed bar, highest first: 169063 (Breakfast bars, oats, sugar, raisins, coconut (include granola bar)), 1 bar, 43 g, 199.5 kcal, 167544 (Snacks, granola bars, soft, uncoated, raisin), 1 bar (1.5 oz), 43 g, 192.6 kcal, 167547 (Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter), 1 bar, 37 g, 188.0 kcal, 169674 (Snacks, granola bars, soft, uncoated, chocolate chip), 1 bar (1.5 oz), 43 g, 179.7 kcal, 167545 (Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip), 1 bar (1.25 oz), 35 g, 163.1 kcal, 173148 (Snacks, granola bars, soft, almond, confectioners coating), 1 bar, 35 g, 159.3 kcal, 174803 (Snack, Mixed Berry Bar), 1 bar, 38 g, 145.5 kcal, 167545 (Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip), 1 bar (1 oz), 28 g, 130.5 kcal, 169676 (Snacks, granola bars, soft, uncoated, nut and raisin), 1 bar (1 oz), 28 g, 127.1 kcal, 167544 (Snacks, granola bars, soft, uncoated, raisin), 1 bar (1 oz), 28 g, 125.4 kcal, 167954 (Snacks, granola bars, soft, uncoated, plain), 1 bar (1 oz), 28 g, 124.0 kcal, 167548 (Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip), 1 bar (1 oz), 28 g, 121.0 kcal, 169675 (Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow), 1 bar (1 oz), 28 g, 119.6 kcal, 167955 (Snacks, granola bars, soft, uncoated, peanut butter), 1 bar (1 oz), 28 g, 119.3 kcal, 167543 (Snacks, granola bars, hard, almond), 1 bar, 24 g, 118.8 kcal, 169674 (Snacks, granola bars, soft, uncoated, chocolate chip), 1 bar (1 oz), 28 g, 117.0 kcal, 169681 (Snacks, granola bars, hard, peanut butter), 1 bar, 24 g, 115.9 kcal, 167952 (Snacks, granola bars, hard, chocolate chip), 1 bar, 24 g, 105.1 kcal, 173145 (Snacks, granola bar, chewy, reduced sugar, all flavors), 1 bar, 24 g, 98.9 kcal.
• Per printed cup, highest first: 167969 (Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds), 1 cup, 146 g, 706.6 kcal, 170655 (Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds), 1 cup, 146 g, 706.6 kcal, 167561 (Snacks, trail mix, regular), 1 cup, 150 g, 693.0 kcal, 170654 (Snacks, trail mix, regular, unsalted), 1 cup, 150 g, 693.0 kcal, 167968 (Snacks, trail mix, tropical), 1 cup, 140 g, 618.8 kcal.
• Per printed package: 173146 (Snacks, granola bites, mixed flavors), 1 package, 20 g, 90.2 kcal.

Why these are reference rows, not your pack

• Names are the records'. No record name or portion label shown here carries a company name. The records are USDA's generic hard, soft, coated and fruit-filled granola bar rows and trail mix rows; we do not say that a packet of any maker matches them.
• No row for an energy, protein or muesli bar. A search of the SR Legacy table on 28 Oct 2026 for energy bar and protein bar returned only company-named records, so the page gives no figure for them. IFCT 2017 has no row for any of these.
• Every portion here is printed. No bar, cup or package weight on this page is ours: each is printed on its record page, and the only weight that is ours is the labelled 100 g example in the logging section.
• The records' own notes. The record pages mark the kcal energy of 24 of the 26 records "Calculated" and print no source label for the energy of the other 2 (167545, 167548); they are USDA values, not our measurements.

How to log it so the numbers hold

• Use the pack weight. 100 g of hard almond granola bar (our example weight, not a dataset value) on SR Legacy 167543 is 495 × 100 / 100 = 495, so 495.0 kcal.
• Pick the kind the record names. Hard, soft, coated and fruit-filled bars are different rows; the same weight of each gives different calories.
• Coatings and milk are separate. A chocolate coating is in the coated rows; milk or yogurt taken with a bar is in our milk guide and curd guide.
• Do not mix datasets inside one day. If you log a bar from SR Legacy, keep to that record for the same snack.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target, and any claim about what snack bars do to your weight or health: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Energy bars, protein bars, muesli bars, cereal bars, chikki, dry fruit mixes, namkeen and any packet or maker's version: no record used here. A search of the SR Legacy table on 28 Oct 2026 for energy bar and protein bar returned only company-named records; searches for muesli bar, chikki and namkeen returned no record, "cereal bar" returned 4 records (a milk and cereal bar, a rice and wheat cereal bar, a baby food bar and one company-named bar), none used here, and we did not search for dry fruit mix.
• Record 167542 (hard plain granola bar) is on our live rusk and granola guide and is not repeated.
• The "granola bars" search returned 30 records: 18 used, and these 12 are left out: already on our rusk and granola guide 167542; company-named 174800, 174794, 174797, 173154, 174793, 173144, 174795, 174802, 173153, 174801, 169688.
• The "trail mix" search returned 6 records: 5 used, and these 1 are left out: company-named 173153.
• The "snack mix" search returned 14 records: 8 used, and these 6 are left out: company-named 174799, 174793, 173144, 174794, 174797, 173153.
• The "energy bar" search returned 1 record: 0 used, and these 1 are left out: company-named 173136.
• The "protein bar" search returned 2 records: 0 used, and these 2 are left out: company-named 173158, 174786.
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 167543 (Snacks, granola bars, hard, almond): Energy 495 kcal (2070 kJ), protein 7.7 g, total fat 25.5 g, carbohydrate 62 g per 100 g; portions used: 1 bar 24 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167952 (Snacks, granola bars, hard, chocolate chip): Energy 438 kcal (1830 kJ), protein 7.3 g, total fat 16.3 g, carbohydrate 72.1 g per 100 g; portions used: 1 bar 24 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169681 (Snacks, granola bars, hard, peanut butter): Energy 483 kcal (2020 kJ), protein 9.8 g, total fat 23.8 g, carbohydrate 62.3 g per 100 g; portions used: 1 bar 24 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167954 (Snacks, granola bars, soft, uncoated, plain): Energy 443 kcal (1850 kJ), protein 7.4 g, total fat 17.2 g, carbohydrate 67.3 g per 100 g; portions used: 1 bar (1 oz) 28 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167544 (Snacks, granola bars, soft, uncoated, raisin): Energy 448 kcal (1870 kJ), protein 7.6 g, total fat 17.8 g, carbohydrate 66.4 g per 100 g; portions used: 1 bar (1 oz) 28 g; 1 bar (1.5 oz) 43 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169674 (Snacks, granola bars, soft, uncoated, chocolate chip): Energy 418 kcal (1750 kJ), protein 5.65 g, total fat 16.6 g, carbohydrate 70.2 g per 100 g; portions used: 1 bar (1 oz) 28 g; 1 bar (1.5 oz) 43 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169676 (Snacks, granola bars, soft, uncoated, nut and raisin): Energy 454 kcal (1900 kJ), protein 8 g, total fat 20.4 g, carbohydrate 63.6 g per 100 g; portions used: 1 bar (1 oz) 28 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167955 (Snacks, granola bars, soft, uncoated, peanut butter): Energy 426 kcal (1780 kJ), protein 10.5 g, total fat 15.8 g, carbohydrate 64.4 g per 100 g; portions used: 1 bar (1 oz) 28 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167548 (Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip): Energy 432 kcal (1810 kJ), protein 9.8 g, total fat 20 g, carbohydrate 62.2 g per 100 g; portions used: 1 bar (1 oz) 28 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169675 (Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow): Energy 427 kcal (1790 kJ), protein 6.1 g, total fat 15.5 g, carbohydrate 70.8 g per 100 g; portions used: 1 bar (1 oz) 28 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167545 (Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip): Energy 466 kcal (1950 kJ), protein 5.8 g, total fat 24.9 g, carbohydrate 63.8 g per 100 g; portions used: 1 bar (1.25 oz) 35 g; 1 bar (1 oz) 28 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167547 (Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter): Energy 508 kcal (2130 kJ), protein 10.2 g, total fat 31.1 g, carbohydrate 53.4 g per 100 g; portions used: 1 bar 37 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173148 (Snacks, granola bars, soft, almond, confectioners coating): Energy 455 kcal (1900 kJ), protein 8.6 g, total fat 20 g, carbohydrate 60.1 g per 100 g; portions used: 1 bar 35 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169863 (Snacks, granola bar, with coconut, chocolate coated): Energy 531 kcal (2220 kJ), protein 5.2 g, total fat 32.2 g, carbohydrate 55.2 g per 100 g; portions used: none shown (100 g only) (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168095 (Granola bar, soft, milk chocolate coated, peanut butter): Energy 536 kcal (2240 kJ), protein 9.6 g, total fat 31.2 g, carbohydrate 54.1 g per 100 g; portions used: none shown (100 g only) (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168861 (Snacks, granola bar, fruit-filled, nonfat): Energy 342 kcal (1430 kJ), protein 5.9 g, total fat 0.9 g, carbohydrate 77.6 g per 100 g; portions used: none shown (100 g only) (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173145 (Snacks, granola bar, chewy, reduced sugar, all flavors): Energy 412 kcal (1720 kJ), protein 5.55 g, total fat 12.5 g, carbohydrate 69.4 g per 100 g; portions used: 1 bar 24 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169063 (Breakfast bars, oats, sugar, raisins, coconut (include granola bar)): Energy 464 kcal (1940 kJ), protein 9.8 g, total fat 17.6 g, carbohydrate 66.7 g per 100 g; portions used: 1 bar 43 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 174803 (Snack, Mixed Berry Bar): Energy 383 kcal (1600 kJ), protein 13.2 g, total fat 10.5 g, carbohydrate 58.8 g per 100 g; portions used: 1 bar 38 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 173146 (Snacks, granola bites, mixed flavors): Energy 451 kcal (1890 kJ), protein 7.17 g, total fat 17.5 g, carbohydrate 66.3 g per 100 g; portions used: 1 package 20 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167561 (Snacks, trail mix, regular): Energy 462 kcal (1930 kJ), protein 13.8 g, total fat 29.4 g, carbohydrate 44.9 g per 100 g; portions used: 1 cup 150 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167968 (Snacks, trail mix, tropical): Energy 442 kcal (1850 kJ), protein 6.3 g, total fat 17.1 g, carbohydrate 65.6 g per 100 g; portions used: 1 cup 140 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170654 (Snacks, trail mix, regular, unsalted): Energy 462 kcal (1930 kJ), protein 13.8 g, total fat 29.4 g, carbohydrate 44.9 g per 100 g; portions used: 1 cup 150 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167969 (Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds): Energy 484 kcal (2020 kJ), protein 14.2 g, total fat 31.9 g, carbohydrate 44.9 g per 100 g; portions used: 1 cup 146 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170655 (Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds): Energy 484 kcal (2020 kJ), protein 14.2 g, total fat 31.9 g, carbohydrate 44.9 g per 100 g; portions used: 1 cup 146 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 167958 (Snacks, oriental mix, rice-based): Energy 506 kcal (2120 kJ), protein 17.3 g, total fat 25.6 g, carbohydrate 51.6 g per 100 g; portions used: none shown (100 g only) (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): no granola bar, trail mix or snack bar row; not used for the figures on this page.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The SR Legacy values and portion weights are exactly as printed on the record pages. The names in the first column are the dataset's own record names.

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