Granola Bar
Often bound with syrup and sugar, so most bars behave more like candy than whole oats.
FatTonic Facts
Granola Bar · per serving 1 bar (35g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 13 | −28.6 |
| Sugar (g) | 12 | −9.6 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 3 | +2.1 |
| Glycemic index | no published test found | |
| Carbs (g) | 24 | |
| Fat (g) | 6 |
Score model v1
Nutrients: USDA FoodData Central, record 167954 (Snacks, granola bars, soft, uncoated, plain), public domain, checked 2 Oct 2026; sugar not in this record.
Glycemic index: no published test found. Searched 28 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 tests only flavoured or branded bars (chocolate, peanut butter, cranberry apple, coconut flour; nos. 1434-1476); none is a plain soft granola bar. The score still uses 61, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 35 g): carbs 67.3, fiber 4.6, protein 7.4, fat 17.2 g.
What this means for fat-burning
Why this score: glycemic load 13 set it, −28.6 points. Source: USDA FoodData Central, FDC 167954.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Granola Bar scores 43, rated Moderate. It scores higher than 21% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does granola bar spike insulin?
Glycemic load 13 for 1 bar (35g); FatTonic Score 43/100 — it is neutral for fat-burning.
Is granola bar good for fat loss?
Moderate (43/100): granola bar is neutral for fat-burning.