For a compact snack with the fewest calories per labelled serving among the five bars compared here, Tesco Groceries lists the Graze Cocoa Vanilla Oat Boost at 116 kcal per 30g portion. Nature Valley lists its Protein Salted Caramel Nut bar at 198 kcal and around 10g protein per 40g bar, making it a different choice if protein matters more to you than minimising calories. Compare the amount you will actually eat, then check per-100g values, sugars and allergens before choosing.
If you want a small bar to carry for a rushed morning, compare calories for the portion you will eat. The checked products span different serving sizes: Tesco Groceries lists the Graze Cocoa Vanilla Oat Boost at 116 kcal per 30g, while its TREK Original Oat Protein Flapjack listing gives 219 kcal per 50g.
If protein or fibre matters more to you than the smallest calorie figure, compare those amounts alongside serving size. Nature Valley lists around 10g protein and 4g fibre for its 198 kcal Protein Salted Caramel Nut bar.
If you need to avoid particular ingredients, check the exact flavour and current pack. The checked bars have different ingredient and may-contain declarations; a claim on one product does not apply to every bar from that brand.
Start with the calories in the portion you expect to eat; use the other label details to decide which bar fits that occasion.
| Priority | What to check | Your needs |
|---|---|---|
| Portion and calories | Check kcal for the whole portion you will eat, whether the labelled serving is one or two bars, and kcal per 100g when weights differ. Nature Valley's Crunchy Oats & Dark Chocolate serving is two bars weighing 42g. | I want a bar I can take with me without mistaking a small single bar for the same portion as a larger flapjack or twin-bar serving. |
| Total sugars | Read the 'of which sugars' figure per serving and the ingredient list. Tesco Groceries lists 15g sugars per 35g nākd. Cocoa Delight bar despite its no-added-sugar claim. | A fruit-based bar appeals to me, but I also want to know its total sugars rather than relying on the claim on the front. |
| Protein and fibre | Compare grams per labelled serving alongside calories and serving weight. Nature Valley lists around 10g protein and 4g fibre in its 198 kcal, 40g Protein Salted Caramel Nut bar. | For this breakfast snack, I may prefer a bar with more protein or fibre even if its declared serving has more calories than a smaller oat bar. |
| Ingredients and allergens | Check the exact pack's ingredients, emphasised allergens, may-contain statement and any dietary-suitability claim. Do not transfer a claim from one flavour to another. | I need the particular bar I buy to fit my dietary requirements, not just the brand's general range. |
A 30g oat square, a 50g flapjack and a twin-bar serving represent different amounts of food. Their per-serving calorie figures cannot tell you how the same weight of each product compares.
Check kcal for everything you intend to eat, then use per-100g figures for a like-for-like comparison of different-sized products.
Fruit ingredients can contribute to the sugars shown on the nutrition panel. Tesco Groceries lists 15g sugars per 35g bar for nākd. Cocoa Delight, which carries a no-added-sugar claim.
Compare the 'of which sugars' value and read the ingredients as well as the front-of-pack wording.
A protein-focused bar can have a larger or more calorie-dense serving than a compact oat snack. Nature Valley lists 198 kcal per 40g Protein Salted Caramel Nut bar.
Decide whether protein is a priority for this occasion, and check its amount alongside calories per bar.
Vegan or gluten-free wording does not replace the ingredient list and may-contain statement. The checked products have differing declarations for nuts, soya, milk and other ingredients.
For an allergy or required avoidance, read the current pack for the exact flavour before eating it.
These ranges offer different bar formats; compare a specific product's label rather than assuming every flavour has the same nutrition or ingredients.
Graze includes compact oat-based snacks such as Oat Boosts.
Nature Valley has crunchy oat bars and separate protein-bar options.
nākd. offers fruit-and-nut bars, including Cocoa Delight.
TREK's Original Oat Protein Flapjack is a larger oat-based bar.
Eat Natural presents fruit-and-nut and other cereal-bar choices in its UK range.
Alpen's current range page focuses on muesli, while its FAQ identifies former bar products that are no longer made.
These options include compact oat snacks, fruit-and-nut bars and a protein bar for a breakfast on the move. Compare each listed pack's own serving and nutrition information; figures for similarly named bars or different flavours do not necessarily apply.
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Four 30g oat squares offer an individually sized option for a breakfast snack on the move. Check the calories and ingredients for these Protein Bites rather than applying figures from Graze Cocoa Vanilla Oat Boosts.
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This four-pack contains 40g peanut-and-chocolate protein bars. If you are considering it instead of a smaller oat snack, compare calories and protein per bar, and check the peanut and other allergen information on the pack.
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For this peanut bar, confirm the serving weight and per-bar nutrition on the pack before comparing it with other fruit-and-nut bars. Read its ingredient and allergen information if you need to avoid nuts.
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These 35g fruit-and-nut bars are a compact option for a quick breakfast snack. Compare calories and total sugars per bar, and check the exact pack's nut and other allergen declarations.
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Four 30g oat portions provide another compact option for a breakfast snack on the move. Compare the Lemon Blueberry flavour's own calories, sugars and allergen information with any other Oat Boost you are considering.
Compare calories for the amount you expect to eat, then use per-100g values for a like-for-like comparison of different weights. Check the labelled serving too: Nature Valley defines a serving of its Crunchy Oats & Dark Chocolate product as two bars weighing 42g.
No. The total sugars figure can include sugars from fruit ingredients. Tesco Groceries lists 15g sugars per 35g nākd. Cocoa Delight bar despite its no-added-sugar claim, so read the nutrition panel and ingredients together.
No; check calories separately. Nature Valley lists around 10g protein and 4g fibre in its 198 kcal, 40g Protein Salted Caramel Nut bar, while Tesco Groceries lists 116 kcal for a smaller, 30g Graze Cocoa Vanilla Oat Boost. The serving sizes differ.
Read the ingredient list, emphasised allergens and any may-contain statement on the exact pack before eating it. The UK Department for Environment, Food & Rural Affairs and Food Standards Agency's food-labelling guidance requires ingredients, including allergens, to be displayed on pre-packed food; declarations differ between the bars and flavours discussed here.