As a pediatric dietitian and a mom, I understand the importance of providing nutritious and convenient snacks for our little ones. That’s why I’ve compiled a list of the best granola bars for kids—packed with nourishing ingredients, and sure to satisfy even the pickiest eaters. Let’s get into it!
When it comes to feeding kids, finding snacks that strike a balance between nourishing and convenient can be challenging! In my house, granola bars are a go-to option since they are a quick and easy snack that I know my kids love. But with so many options to choose from, how do you know which granola bars to buy for your kids? As a dietitian and mom of three, I will take you through everything you need to know when buying granola bars for your kids that are both nourishing and delicious! This post will cover:
What is considered a granola bar?
A granola bar is a type of snack bar made primarily from granola, which is a mixture of oats, nuts, seeds, and often dried fruits, sweetened with ingredients like honey or syrup, and then baked or otherwise formed into a bar shape. We love a handheld snack!
It’s no wonder so many families (mine included!) looove granola bars because of how convenient they are. They come in various flavors and can include additional yummy ingredients like chocolate chips, nut butter, and yogurt coatings.
Are boxed granola bars healthy?
“Healthy” is not a one-size-fits-all term and, in fact, I recommend a food-neutral approach when talking about food. What is seen as healthy for one family, may not be considered healthy for the next. For example, one family may need to avoid all nut-containing granola bars due to an allergy. On the other hand, a vegetarian family may opt for mostly nut and plant-based granola bar options.
With that said, boxed granola bars can absolutely be a nutritious and satisfying snack for your family as there are SO many different options to choose from. Which, funny enough, can also feel confusing and overwhelming to consumers.
How to choose the best granola bar for your kids
Similar to choosing a breakfast cereal or choosing a yogurt brand for your kids, the vast range of granola bar options available can feel quite overwhelming! When it comes down to it, there are three key nutrients to focus on when choosing a granola bar for your child:
Protein: Choose bars with at least 5 grams of protein per bar. Protein helps keep tummies fuller longer, and energy levels stable. Protein also supports tissue growth and repair including muscles, hair, skin and nails. By the way, here’s how much protein your kid needs per day (it’s not much!).
Fiber: Look for bars with at least 3 grams of fiber per bar for digestive support, better overall gut health and sustained energy levels.
Sugar: Aim for bars with less than 12 grams of sugar per bar to avoid unnecessary added sugars.
Of course, not all granola bars will fit within these nutritional criteria, and that is OK (and you can still purchase them!). We don’t always need to purchase and eat food strictly for nutrition.
Food also provides enjoyment, fun, opportunities for connection etc. There are also other factors involved like accessibility, affordability, and preference! Use these nutrient guidelines as just that – guidelines, and know that whichever bar you choose will be providing nutrition (amongst other values). Consider incorporating some new, more nutrient-dense granola bar options from the list below for a quick snack that will keep your kids feeling satisfied and energized!
What to Look for on the Ingredients List
When choosing a granola bar, it’s important to know how to read the ingredients list to ensure you’re selecting a nutritious option. To keep it simple, here are my top three tips:
1. Whole Grains and Oats as the First Ingredient
The first ingredient listed on the packaging is the most prevalent in the product. Ideally, you want to see whole grains or oats as the first ingredient. Whole grains, such as rolled oats, barley, or quinoa, are packed with fibre, vitamins, and minerals.
2. Scope out the Sugar Source
It’s common for granola bars to contain some form of sugar—that’s to be expected and is a-okay! The key here is to pay attention to how much and what type of sugar is used.
Is it natural sugar or added sugar? For instance, some granola bars, such as Lara bars, may have a higher sugar content due to the naturally occurring sugars found in the main ingredient—dates. While these bars may not make it onto the “recommended” list because of their sugar content, it’s worth noting that the sugars come from whole food sources, which also provide fibre, vitamins, and minerals.
Whereas, granola bars where sugars or syrups (such as high fructose corn syrup, glucose syrup, or cane sugar) are listed as the first ingredient are often more of a “sweet treat” than a nutritious snack. But remember, this doesn’t make it a “bad choice”.
3. Pick What Works for your Family
A quick note: You do not need to choose organic, non-GMO or pesticide-free in order for it to be healthy. You can breathe a sigh of relief knowing that conventionally grown food is just as safe and nutritious as organic or non-GMO foods. The types of foods you choose to purchase for your family is 100% a personal choice. Just know that products labeled “organic” or “non-GMO” are almost always more expensive than their counterparts.
10+ Best Boxed Granola Bars for Kids
Without further ado, here are my top dietitian-and-kid-approved granola bars, some of which you, my readers, recommended! How did I rank them? Using the criteria I’ve listed above. In addition, I’ve also ensured that the first few ingredients include either whole grain oats, nuts, seeds or dried fruits. I’ve also indicated which ones are “school-safe”, which means they do not contain tree nuts or peanuts. Keep in mind, this may not apply to all flavours. Always read the label carefully to ensure that it is right for your child.
1. Zing bars mini dark chocolate cherry
4g sugar
5g protein
3g fiber
2. Bob’s Red Mill peanut butter chocolate and oats bar
5g protein
3g fibre
9g sugar
3. 88 acres blueberry lemon seed oat bar
School Safe
3g fiber
10g sugar
6g protein
4. Larabar
5g protein
4g fiber
16 grams sugar (see my note on what to look for in the ingredients list!)
5. Thunderbird chocolate almond butter sea salt
6g protein
4g fiber
14g sugar
6. Dave’s Killer Bread Trail Mix Crumble organic snack bars
5g fiber
9g sugar
4g protein
7. Skout organic kids bar chocolate peanut butter
Some flavors are school-safe
4g protein
3g fiber
8g sugar
8. Healthy crunch chocolate strawberry school-approved
School Safe
2g sugar
3g protein
4g fiber
9. Zeek bar cosmic cookie dough
8g protein
6g fiber
5g sugar
10. Kashi Dark Chocolate, Almond & Sea Salt Chewy Chia Whole Grain Bars
4g fiber
3g protein
7g sugar
11. Made with local bars
4g fiber
12g sugar
8g protein
12. Kashi chocolate chip chia crunchy 7-grain with quinoa bars
School Safe
3g fiber
9g sugar
3g protein
13. Health Warrior caramel sea salt
4g fiber
3g protein
3g sugar
14. Kind breakfast blueberry almond bars
3g fiber
10g sugar
3g protein
15. Once Upon a Farm apple cinnamon organic refrigerated oat bar
May contain peanuts or tree nuts
12g sugar
4g fiber
4g protein
16. Bobo’s lemon poppy seed oat bar
May contain peanuts or tree nuts
2g fiber
10g sugar
3g protein
17. Blake’s apple cinnamon chewy granola bars
School safe
2g fiber
5g sugar
2g protein
18. Quaker chocolate chip
May contain peanuts or tree nuts
3g fiber
5g sugar
1g protein
More Granola Bar Options
These options didn’t quite fit the criteria I mentioned above, but are still great options.
Clif kid Z-bar protein chocolate chip snack bars
2g fiber
9g sugar
5g protein
Kirkland chocolate chip granola bars
School Safe
1g fiber
7g sugar
1g protein
Nature’s Bakery Fig bars
School Safe
4g fiber
19g sugar
3g protein
Nature Valley Crunchy Granola Bars
12 sugar
2g fiber
3g protein
Made Good Bars
School Safe
2g protein
6g sugar
1g fiber
Prana granola bars
School Safe
1g fiber
5g sugar
2g protein
Clif bar iced oatmeal cookie
2g fiber
10g sugar
2g protein
Made good soft baked bars
School Safe
2g protein
3g fiber
7g sugar
Annie’s gluten-free chewy granola bars
School Safe
7g sugar
1g protein
3g fiber
Cascadian Farms Organic Dark Chocolate Chip Chewy Granola Bars
School Safe
2g fiber
2g protein
8g sugar
Gomacro Kids Macrobar organic vegan snack bars, oatmeal chocolate chip cookie
School Safe
4g protein
6g sugar
1g fiber
Leclerc Go pure Apple and Cinnamon Oatmeal
School Safe
2g fiber
2g protein
7g sugar
How to talk about granola bars without diet culture
Diet culture has placed foods on a moral hierarchy by attaching dichotomizing labels to food that paint them with a “good” or “bad” brush. As a result, kids can start to think they are either “good” or “bad” for eating or simply wanting to eat certain foods. First of all, as adults we know this isn’t true, but unfortunately it can start to disrupt our kid’s relationship with food, eating and body image over time.
What can we do to combat these negative effects of diet culture? The number one thing is to adopt the philosophy of food neutrality in your household. This means calling food by its name, without adding any moralizing labels such as “healthy”, “unhealthy”, “sugary”, or “processed” etc. A granola bar is simply called a “granola bar” when offering it to your child as a convenient snack option.
Is it okay to eat granola bars for breakfast or as a meal on their own?
Short answer, no. Granola bars are not a complete meal replacement as they do not have enough energy, protein, fat and other nutrients to make up for a meal containing a variety of foods. With that said, if you are in a rush, it’s better to grab a granola bar before running out the door than nothing. There are many ways you can incorporate granola bars into a satisfying meal or a more substantial snack option. Keep reading for how!
How to boost the nutrition of a granola bar
Granola bars tend to be mostly made up of carbohydrate-rich ingredients like oats, quinoa, rice, dried fruit, chocolate and sweeteners. While many of them do contain protein-rich ingredients as well (such as nuts and seeds) the main nutritional contribution is carbohydrates (the body’s favorite fuel source!). To boost the nutrition of a granola bar-containing meal or snack we need to add more nutrients (like protein, fat, and vitamins/minerals) into the mix.
Make it a snack
If your plan is to build a more satisfying snack that will keep your child full for longer, here are some things you can add alongside their granola bar:
Cheese stick
Turkey pepperoni stick
Handful of almonds, cashews or mixed nuts and seeds
Greek yogurt
Chopped veggies + hummus dip
Apple or pear with cheese
Hardboiled egg
Make it a meal
If you want to make more of a meal out of it, think of the granola bar as part of the starch section of the meal. Here are some quick and easy meal ideas that include a granola bar:
Bento Box style lunch: Granola bar, grapes, cheese slices, pumpkin seeds, carrot sticks, baby tomatoes, and hummus. Or you could make my snack board for kids with granola bars.
Enriched leftovers: Leftover chicken in a tortilla wrap with cucumber, an apple and granola bar on the side.
Can of soup lunch: Canned chicken noodle soup with added frozen peas, a pear, an individual Greek yogurt and granola bar on the side.
Are preservatives in granola bars safe to eat?
Yes, the preservatives in granola bars are safe to eat and they serve a very important purpose. Preservatives in granola bars are there to extend the shelf-life of ingredients, preventing mold and bacterial growth, while reducing the oxidation of fats and oils to prevent rancidity. The government regulatory bodies, Health Canada and FDA, continuously review scientific data to ensure all additives and preservatives are used at safe levels in foods.
Here’s a fun fact: both sugar and salt in granola bars work to reduce water activity, which stops the growth of bacteria, acting as a natural preservative. While enhancing the flavor and aroma of granola bars, natural flavors, extracts and spices contain natural anti-microbial effects (preventing unwanted bacterial growth) and contain antioxidants that help to prevent oxidation of fats and oils in the granola bar.
Should I be concerned about High Fructose Corn Syrup in granola bars?
As a registered dietitian, I get lots of questions about the ingredients in our foods, particularly sweeteners like high fructose corn syrup (HFCS). It’s important to understand that HFCS, like other sugars, can be part of a balanced diet when consumed with a variety of foods. It’s nothing to be feared!
HFCS is a sweetener derived from corn starch and is commonly used in various foods, including granola bars. It has a similar composition to table sugar (sucrose), containing both glucose and fructose. The body processes HFCS in the same way it processes other sugars, breaking them down into glucose and fructose, which are then used for energy.
Now, interestingly, HFCS can be listed under several names on ingredient labels. Some of the common names include:
High Fructose Corn Syrup (HFCS)
Corn Syrup
Glucose-Fructose Syrup
Isoglucose
Maize Syrup
In the context of granola bars, HFCS serves several useful purposes. It helps bind the ingredients together, contributing to the bar’s texture and chewiness. It also enhances the flavor, making the granola bar more enjoyable to eat—I know I can vouch for that!
Here’s the important part. It’s essential to recognize that the overall nutritional value of a granola bar depends on its complete ingredient list, not just one component like HFCS. Many granola bars are fortified with vitamins and minerals, contain whole grains, and provide fibre, making them a convenient and nutritious snack option.
As a mom and a dietitian, I focus on offering a variety of snacks to my kids, ensuring they get a range of nutrients from different sources. Granola bars with HFCS can fit comfortably within this balanced approach.
Should I brush my teeth after eating a granola bar?
It is a good idea to try and clear pieces of granola bar from your teeth, particularly if the granola bar has sticky ingredients like dried fruit, dates, or syrups. Instead of doing a full tooth brushing session, (although go for it if this is a realistic option!) you can reduce the risk of cavity formation by encouraging your little one to do some of these little tips after eating granola bars:
Drink water and swish around in your mouth to reduce some of the debris
Eat cheese or yogurt to help neutralize acids and protect tooth enamel
Gently remove stuck pieces of granola bar using floss
Eat crunchy fruit or veggies (such as apples, carrots and celery) after a sticky granola bar to naturally clean stuck pieces from your teeth.
Homemade granola bar recipes
Now that you have an idea of the best boxed granola bars for kids, why not try making your own? Give these easy recipes a try:
Conclusion
Finding the best granola bars for your kids doesn’t have to be overwhelming. With a wide range of options available, you can easily find something that fits your family’s needs. By focusing on a few key nutritional factors, you can make informed choices that will keep your kids nourished and energized. Granola bars can be a convenient, satisfying snack that your kids love, making your life just that little bit easier!
