In this article
- Nine high fiber snack bars, ranked by fiber
- Why chicory root keeps showing up
- Granola bars: where fiber drops off
- Healthy snack bars fiber versus sugar
- Bar by bar: what you get
- Fiber per 100 calories
- A snack bar myth, checked
- Snack bars versus whole food protein snacks
- If chicory root is new to you
- A rule for your snack drawer
- High fiber snack bars: quick answers
- Sources
It’s 3 p.m., the snack drawer at work holds a box of crunchy granola bars and a box of Fiber One, and you want the one that will carry you to dinner. Among high fiber snack bars, that choice can mean 9 grams of fiber or 2.
We pulled the label data for nine popular granola, nut, fruit and energy bars from USDA FoodData Central. The results split into two clear camps, and the split comes down to where each bar gets its fiber.
Nine high fiber snack bars, ranked by fiber
These are the numbers each company submitted to USDA between 2020 and 2026. Bars are listed from most to least fiber per serving.
| Snack bar (one serving) | Calories | Fiber (% DV) | Protein | Added sugar | Sodium |
|---|---|---|---|---|---|
| Fiber One Oats & Chocolate Chewy Bar (40 g) | 150 | 9 g (32%) | 2 g | 7 g | 85 mg |
| KIND Dark Chocolate Nuts & Sea Salt (40 g) | 180 | 7 g (25%) | 6 g | 4 g | 140 mg |
| Fiber One 70 Calorie Chocolate Chewy Bar (23 g) | 80 | 6 g (21%) | 5 g | 0 g | 100 mg |
| Clif Bar Chocolate Chip (68 g) | 250 | 5 g (18%) | 10 g | 16 g | 130 mg |
| Nature’s Bakery Original Fig Bar (57 g package) | 200 | 4 g (14%) | 3 g | 14 g | 80 mg |
| Quaker Chewy Chocolate Chip (24 g) | 100 | 3 g (11%) | 1 g | 5 g | 75 mg |
| Kashi Organic Chewy Granola & Seed, Blueberry Almond (35 g) | 140 | 3 g (11%) | 3 g | not listed | 60 mg |
| Larabar Cashew Cookie (48 g) | 230 | 3 g (11%) | 4 g | 0 g | 10 mg |
| Nature Valley Crunchy Oats ‘n Honey (2 bars, 42 g) | 190 | 2 g (7%) | 3 g | 11 g | 140 mg |
The FDA sets the Daily Value for fiber at 28 grams, and 20% DV or more per serving counts as high. Only the top three bars clear that line.
One quirk worth knowing: the Fiber One bar sold as “70 Calorie” lists 80 calories in its most recent USDA record. Labels change, so check the box you buy.
Why chicory root keeps showing up
Look at the ingredient lists of the top three and one name repeats. Both Fiber One bars list chicory root extract first, and KIND lists chicory root fiber third, right after almonds and peanuts.
Harvard’s Nutrition Source lists chicory root as a source of inulin, a soluble, fermentable fiber. The FDA counts inulin and inulin type fructans as dietary fiber on the Nutrition Facts label, so that fiber is real on paper.
What it lacks is the package that comes with fiber in whole foods. A bar built mostly on chicory root and oats won’t bring the vitamins, minerals and other plant compounds found in fruit, beans or seeds.
Granola bars: where fiber drops off
Classic granola bars are built on oats, and oats alone don’t push a small bar very far. Nature Valley Crunchy Oats ‘n Honey lists whole grain oats first, yet two bars give only 2 grams of fiber with 11 grams of added sugar.
Quaker Chewy Chocolate Chip gives 3 grams in a 24 gram bar, which is decent for its size at 100 calories, though it brings only 1 gram of protein. Kashi’s organic granola and seed bar adds barley, rye, almonds and blueberries but also lands at 3 grams.
Kashi does have a quieter edge: 60 mg of sodium and 0 grams of saturated fat, among the lowest in our table. If you like a simple ingredient list, it’s a reasonable everyday pick even without a big fiber number.
Whole grains are worth having, and Harvard’s Nutrition Source names them among the great sources of fiber. In bar form, though, a serving is usually too small to deliver much.
Healthy snack bars fiber versus sugar
Fiber is only half the story on a bar wrapper. The FDA’s Daily Value for added sugars is 50 grams, and a couple of these bars use up a third of it.
Clif Bar Chocolate Chip carries 16 grams of added sugar, or 32% of the Daily Value, for 5 grams of fiber. Nature’s Bakery is close behind at 14 grams of added sugar for 4 grams of fiber.
At the other end, Fiber One 70 Calorie and Larabar list 0 grams of added sugar. KIND sits at 4 grams while still giving 7 grams of fiber, the best balance of the nine.
Larabar’s 16 grams of total sugar come from the dates and cashews themselves, which is why the added sugar line reads zero. Whether that matters depends on how sweet you want your snack.
Bar by bar: what you get
Fiber One Oats and Chocolate
The fiber leader at 9 grams, a third of the Daily Value, for 150 calories. Protein is low at 2 grams, and corn syrup and sugar both appear among the first six ingredients.
KIND Dark Chocolate Nuts and Sea Salt
Almonds and peanuts lead the list, so this bar brings 7 grams of fiber, 6 grams of protein and only 4 grams of added sugar. It has the most protein and calories of the top three, along with 3 grams of saturated fat.
Fiber One 70 Calorie Chocolate
A small 23 gram bar with 6 grams of fiber, 5 grams of soy protein and no added sugar, sweetened with allulose. It gives the most fiber per calorie of any bar here.
Clif Bar Chocolate Chip
A big 68 gram energy bar with 5 grams of fiber and 10 grams of protein from roasted soybeans and soy rice crisps. It also carries 16 grams of added sugar, 32% of the Daily Value.
Nature’s Bakery, Larabar and the rest
Nature’s Bakery uses whole wheat flour and fig paste for 4 grams of fiber, but cane sugar and brown rice syrup push added sugar to 14 grams. Larabar Cashew Cookie is just cashews and dates, with 3 grams of fiber and no added sugar.
Weighing a fiber bar against a protein bar or a fiber supplement? Our comparison charts set the popular options next to each other so the trade offs are easy to see.
Fiber per 100 calories
Bar sizes range from 23 to 68 grams, so comparing fiber against calories gives a fairer view:
- Fiber One 70 Calorie Chocolate: about 7.5 grams
- Fiber One Oats and Chocolate: about 6.0 grams
- KIND Dark Chocolate Nuts and Sea Salt: about 3.9 grams
- Quaker Chewy Chocolate Chip: about 3.0 grams
- Kashi Organic Granola and Seed: about 2.1 grams
- Clif Bar Chocolate Chip: about 2.0 grams
- Nature’s Bakery Fig Bar: about 2.0 grams
- Larabar Cashew Cookie: about 1.3 grams
- Nature Valley Crunchy Oats ‘n Honey: about 1.1 grams
Quaker climbs to fourth on this list because the bar is so small. Clif and Nature’s Bakery fall because they’re big, sweet bars.
A snack bar myth, checked
Myth: A bar with fruit and nuts on the label is the high fiber pick. Fact: Larabar Cashew Cookie, made only from cashews and dates, gives 3 grams of fiber for 230 calories, less than half the fiber of the 80 calorie Fiber One bar.
Myth: Healthy snack bars need lots of sugar to taste good. Fact: Three bars here, Fiber One 70 Calorie, KIND and Larabar, carry 4 grams of added sugar or less.
Snack bars versus whole food protein snacks
A bar is convenient, but whole foods can match it. USDA data shows these simple snacks hit similar numbers:
| Snack | Fiber | Calories |
|---|---|---|
| Medium pear (178 g) | 5.5 g | 101 |
| Half cup cooked chickpeas | 6.2 g | 134 |
| 3 cups air popped popcorn | 3.6 g | 93 |
| Fiber One Oats and Chocolate bar, for comparison | 9 g | 150 |
The chickpeas also bring about 7 grams of protein, more than most of the granola bars in our table. A pear with a cup of popcorn gives about 6.7 grams of fiber, more than every bar in our table except the top two.
Looking for snack recipes you can batch on Sunday, like spiced chickpeas or seeded energy bites? Our recipe eBooks have dozens of high fiber ideas.
If chicory root is new to you
Fiber One and KIND bars pack a lot of isolated fiber into a few bites. Harvard advises adding fiber gradually and drinking more fluids, so start with one bar a day before making them a habit.
Not sure how much fiber your day should hold in total? Our fiber calculator gives you a personal target in seconds.
A rule for your snack drawer
If you want the most fiber, choose a bar with chicory root or nuts in the first three ingredients and at least 6 grams per serving. If you want a bar built on whole foods, pick nuts and fruit and pair it with a pear or a handful of popcorn.
If the bar is mostly oats and sweetener, treat it as a treat with 2 or 3 grams of fiber and plan for more fiber at your next meal.
High fiber snack bars: quick answers
Which snack bar has the most fiber?
Fiber One Oats and Chocolate Chewy Bar had the most in our comparison, with 9 grams per 40 gram bar. That’s 32% of the 28 gram Daily Value.
Are granola bars a good source of fiber?
Most aren’t. Nature Valley Crunchy Oats ‘n Honey gives 2 grams per two bar pouch, and Quaker Chewy Chocolate Chip gives 3 grams.
How much fiber does a KIND bar have?
KIND Dark Chocolate Nuts and Sea Salt gives 7 grams of fiber per 40 gram bar. Chicory root fiber adds to the fiber from almonds and peanuts.
Is chicory root fiber real fiber?
Yes. Chicory root is a source of inulin, which the FDA counts as dietary fiber on the Nutrition Facts label.
Are high fiber snack bars healthy?
They can fit a healthy diet if you watch added sugar. Fiber One 70 Calorie and KIND carry 0 and 4 grams of added sugar, while Clif Bar carries 16.
What is a good protein snack with fiber?
Half a cup of cooked chickpeas gives about 6 grams of fiber and 7 grams of protein. Among bars, KIND Dark Chocolate Nuts and Sea Salt pairs 7 grams of fiber with 6 grams of protein.
Do Larabars have fiber?
Yes, a little. Larabar Cashew Cookie gives 3 grams of fiber per 48 gram bar from cashews and dates alone.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: Fiber One Oats and Chocolate Chewy Bar (2747305); Fiber One 70 Calorie Chocolate Chewy Bar (2754860); KIND Dark Chocolate Nuts & Sea Salt Bars (2666108); Clif Bar Chocolate Chip Energy Bar (2627468); Nature’s Bakery Original Fig Bar (2679368); Quaker Chocolate Chip Chewy Granola Bar (2573786); Kashi Organic Chewy Granola & Seed Bars Blueberry Almond (2675530); Larabar Cashew Cookie (2741559); Nature Valley Crunchy Oats ‘n Honey Granola Bar (2741207). SR Legacy: pears; chickpeas, cooked; popcorn, air popped.” FoodData Central. 2020 to 2026. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- U.S. Food and Drug Administration. “Questions and Answers on Dietary Fiber.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2022. nutritionsource.hsph.harvard.edu
