7.6 %
Phosphorus contributes to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.
How many calories are in cereal bars?
106kcal
in a 30 g serving
354 kcal per 100 g.
Source: UK CoFID 2021, record 11-819, 5 analysed samples. Checked 5 October 2026.
3.2 gFat
1.7 gProtein
1.9 gFibre
7.6 %Daily phosphorus
What’s in a 30 g serving
More than half of a serving is carbohydrate. Sugars make up 10.3 g of that.
- 3.2 gFat
- 1.7 gProtein
- 18.9 gCarbohydrate
- 1.9 gFibre
- 2.7 gWater
- 1.7 gMinerals and the rest
About average for cakes, biscuits and pastries
Cereal bars are 354 kcal per 100 g. The 134 cakes, biscuits and pastries in this database average 394.
Cereal bars354
Cakes, biscuits and pastries average394
High in fibre
6.2 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per serving1.9 g
Protein, per serving1.7 g
Vitamins and minerals in cereal bars
Nothing reaches the “high in” level, but five of the 20 count as a source, led by phosphorus.
Only a trace
- Vitamin A
- Vitamin D
- Vitamin B12
Show all 20 with amounts
Phosphorus53.1 mg, 7.6 %
Copper0.07 mg, 7.2 %
Niacin (vitamin B3)0.84 mg, 5.3 %
Thiamin (vitamin B1)0.05 mg, 4.9 %
Potassium92.4 mg, 4.6 %
Vitamin E0.52 mg, 4.4 %
Magnesium15 mg, 4 %
Iron0.54 mg, 3.9 %
Pantothenic acid (vitamin B5)0.23 mg, 3.8 %
Biotin0.0018 mg, 3.6 %
Chloride26.4 mg, 3.3 %
Zinc0.3 mg, 3 %
Manganese0.05 mg, 2.6 %
Calcium15.3 mg, 1.9 %
Riboflavin (vitamin B2)0.02 mg, 1.7 %
Vitamin B60.02 mg, 1.5 %
Folate0.003 mg, 1.5 %
Selenium0.0006 mg, 1.1 %
Vitamin C0.6 mg, 0.8 %
Iodine0.0003 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What cereal bars don’t give you. And where to find it.
No recorded vitamin D, and only 2.5 % of the vitamin C reference intake and 3.6 % of the selenium reference intake per 100 g.
Vitamin D
Tracein cereal bars
Find it inBloater, grilled500 % per 100 g
Vitamin C
2.5%in cereal bars, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Selenium
3.6%in cereal bars, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Cereal bars against other cakes, biscuits and pastries
Per 100 g, cereal bars have the most phosphorus of the 6 here, ahead of biscuits (fully coated with chocolate, with cream).
177mg
156mg
120mg
103mg
69mg
46mg
Cereal bars, with fruit and/or nuts, no chocolate, unfortifiedthis page
Breadsticks, plain−57 mg
Cream crackers−74 mg
Rum baba−108 mg
Cake, loaf, retail−131 mg
All values per 100 g, from the same dataset. Differences are against cereal bars.
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Questions about cereal bars
What the numbers say to the questions people actually search.
How many calories are in a portion of cereal bars?
A typical portion (30 g, two biscuits) gives 106 kcal. Per 100 g the figure is 354 kcal.
Is cereal bars a source of phosphorus?
It is a source of phosphorus: 177 mg per 100 g, 25 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals do cereal bars have most of?
By share of the daily reference intake: phosphorus (177 mg, 25 %), copper (0.24 mg, 24 %) and niacin (2.8 mg, 18 %) per 100 g.
Are cereal bars high in fibre?
Yes. 6.2 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-819, Cereal bars, with fruit and/or nuts, no chocolate, unfortified, 5 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of biscuits, buns, cakes and pastries, 2011. Values are per 100 g of the edible part; a serving is 30 g, two biscuits, the usual UK portion for cakes, biscuits and pastries. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 134 cakes, biscuits and pastries kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Ginkgo Nut). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More cakes, biscuits and pastries
From the same group, with calories per 100 g, and the foods with the most phosphorus.
More cakes, biscuits and pastries
- Cake, coconut423 kcal
- Gingerbread371 kcal
- Pastries, cream filled, retail415 kcal
- Rock cakes386 kcal
- Waffles335 kcal
- Biscuits, plain471 kcal
- All 134 cakes, biscuits and pastries
Most phosphorus
- Scones, wholemeal539 mg
- Scones, fruit, wholemeal494 mg
- Scones, cheese480 mg
- Bran, wheat1078 mg
- Wheatgerm1047 mg
- Cheese, processed, smoked1030 mg
- Phosphorus guide