5 Dietitian-Approved Granola Bars for Kids

Granola bars (protein bars, snack bars, etc) are a common snack for kids because they are quick, easy, and come in delicious flavors that kids love. These bars can be a great source of nutrition for kids when packed with whole-grain fiber and protein for long-lasting energy. In theory, the combination of oats, nuts, seeds, and fruits sounds super healthy…. right?

However, many granola bars out there marketed towards kids are extremely high in sugar and lacking in fiber. Some even with similar nutrition facts to a candy bar! Plus, many of them take advantage of marketing tactics to win over the whole family. They market to the parents by giving unsubstantiated health claims like “25% less sugar” and “no artificial flavors”. While also marketing to kids with cartoon characters on their colorful packaging and decadent flavors.

So I wanted to review a couple of dietitian-approved granola bars that pass all my tests! First, I want to go over what my criteria are for approving these granola bars. To become smarter consumers and more educated snackers, we have to learn what to look for on a nutrition label rather than the front of the package.

What to look for on a nutrition label

Protein to Added Sugar Ratio

We want the added sugars to be no more than 2x the amount of protein in a granola bar. For example, if the added sugars are 10g, the protein needs to be 5g or higher. This is not an exact science but is a great tip to make sure that the “quick” energy sources of sugar are balanced out by protein, which is a longer-lasting energy source. Aka – prevents a “sugar rush” :).

Of course, the lower the added sugar the better! But I know we also have to balance the fact that kids have to still enjoy these granola bars and WANT to eat them. Trying to keep these added sugars under 10g is a healthy rule of thumb.

As for the protein, kids don’t need the excessive 10-20g of protein that are in adult granola bars. But we still want to utilize the fact that protein can help slow down big blood sugar spikes that sugary snacks often lead to. Click here for other healthy sources of protein for kids.

Snack-Size Calories

Of course, we don’t want to be too meticulous about calorie counting for kids. However, we still want to take a look at the calorie amounts to ensure they are “snack-size calories” rather than “meal-size calories”.

An appropriate calorie range for a kid’s snack is 150-300. So when looking at these granola bars, we have to think about if they will be served with other foods for a snack, or by themselves between meals.

Added Fiber

The higher the amount of dietary fiber the better! SO many kids do not eat enough fiber, partially because of a generally low intake of fruits and vegetables. A lot of kid’s granola bars have 0g of dietary fiber, so I’m counting any fiber as a plus!

Bonus points: Vitamin D, Calcium, and Iron

Some of the most common nutrient deficiencies in children include vitamin D, calcium, and iron (source). These nutrients can sneak into granola bars with things like nuts, seeds, and chocolate.

So let’s check out some granola bars that passed all the tests!

Dietitian-Approved Granola Bars for Kids

(Click the photos for more info on each granola bar)

Go Macro Kids

Pros:

Good protein-to-sugar ratio: 4 grams of protein and 6 grams of added sugar
The sugar comes from sources like brown rice syrup and coconut sugar, rather than high fructose corn syrup
Added calcium and iron!

Cons:

Only 100 calories. So you might need to pair this with something else to make a complete snack.
More expensive than other granola bars
Limited flavor options
Lower fiber than other bars on this list

RX Bars

Pros:

No added sugar
12 grams of protein
Simple ingredients – all the sweetness comes naturally from dates
5 grams of fiber

Cons:

Because there are no added sweeteners, kids might prefer the taste of more sugary bars. But it is definitely worth a try!
The texture can be quite stiff, which can be a choking hazard to underdeveloped eaters. Do not introduce these bars until your child is an experienced eater with no chewing or swallowing issues.

Good Measure Bars

Pros:

A good amount of calories as a snack to feel full until the next meal
Low-added sugars (between 0-1 gram)
4 grams of fiber from the nuts and seeds
Great for any kids with diabetes because of its low blood sugar response!

Cons:

More expensive than most granola bars
Only can be purchased through the company’s website
Limited flavors

Z-Bar Protein Clif Kids

Pros:

Good protein-to-sugar ratio: 5 grams of protein and 8 grams of added sugar
Great source of calcium
Affordable
Kids love the flavor options!
Gluten-Free (not necessary but great for kids with celiac!)

Cons:

Only 130 calories. So you might need to pair this with something else to make a complete snack.
Lower fiber than other bars on this list

Made Good Granola Bar

Pros:

Added vitamin D, calcium, and iron
Gluten-Free (not necessary but great for kids with celiac!)
Kids love the flavor options!

Cons:

Slightly high sugar-to-protein ratio (6g of sugar and 2g of protein)
Only 100 calories. So you might need to pair this with something else to make a complete snack.

Granola Bars That Didn’t Make the Cut

Most of these bars didn’t make the cut because of their high sugar-to-protein ratio. Some of these bars have almost identical nutrition information to a Hersehy’s bar. 🙂