For a night-shift break, choose a portion that suits the break and compare total fat per 100g as well as per bar: a smaller bar can show less fat per serving without having less fat per 100g. Kellogg's UK lists 6.3g fat per 100g for its 27g Special K Red Berry Bar, compared with higher per-100g figures on the other named manufacturer pages considered here; check the exact pack, as bar sizes and variants differ.
If you want a smaller snack or a light meal during a break rather than one large meal at night, plan the portion before packing it. Barking, Havering and Redbridge University Hospitals NHS Trust offers this approach in its shift-worker guidance.
Compare the total-fat figures on the exact bars you are considering. A bar with less fat than another is not necessarily described as low fat on its pack.
Check each figure separately rather than assuming an oat, fibre-focused or protein bar will also contain less total fat. The named product pages from Kellogg's UK, Nature Valley UK and Eat Natural UK show different per-100g fat figures.
Start with the portion you would take to work, then compare fat per 100g across exact variants. Check other nutrients and allergens against your own requirements.
| Priority | What to check | Your needs |
|---|---|---|
| Break portion | Check the number of bars in a serving and the nutrition figures for the amount you plan to eat. A multi-bar serving and a single bar are not the same portion. | I want to pack a defined snack for one break, rather than rely on the pack size to decide how much to eat. |
| Total fat | Compare total fat per 100g across bars, then check fat per bar. Use the current panel for the exact flavour and pack size. | Lower total fat matters to me, but I also need to know what the bar I actually eat contains. |
| Other nutrients | Read fibre, protein and sugars independently of the fat figure. Nature Valley UK lists 7.5g fibre and 17.9g fat per 100g for its Crunchy Apple & Cinnamon bars. | If I choose an oat or protein-focused bar, I do not want its front-of-pack description to stand in for a fat comparison. |
| Ingredients and allergens | Read the ingredients, allergen statement and any may-contain warning on the exact pack, particularly when changing flavour or brand. | I need a bar I can pack confidently within my ingredient or allergy restrictions. |
Nature Valley UK lists 17.9g fat per 100g for its Crunchy Apple & Cinnamon bars; Eat Natural UK lists 36.3g per 100g for its Dark Chocolate & Peanut Protein Bar. Their other nutrients do not answer a total-fat question.
Compare total fat per 100g first if that is your priority, then consider fibre or protein.
Kellogg's UK lists 2.2g fat in a 20g Coco Pops Snack Bar, but 11g fat per 100g. Serving size changes how the per-bar figure looks.
Use per-100g figures for comparison and per-bar figures for the portion you plan to eat.
Alpen says some former bars, including an Alpen Light Chocolate & Orange variant, are no longer made. An older listing may describe a different product from the one available to buy.
Confirm the exact variant and read its current pack before relying on an older review or nutrition listing.
The ingredients and warnings differ between the named cereal and nut bars, so a familiar brand name is not enough to establish suitability.
Check the exact pack, including may-contain warnings, whenever allergy or ingredient restrictions matter.
These examples illustrate different bar formats and label checks; the figures apply to the named products, not to every bar from each brand.
The UK product page for the 27g Special K Red Berry Bar provides both per-bar and per-100g figures.
Its Crunchy Apple & Cinnamon bars provide an oat-bar example for shoppers comparing fibre with total fat.
Graze's Oat Boost flapjacks are an oat-based option to assess by exact flavour.
Its Dark Chocolate & Peanut Protein Bar shows why a protein-led choice needs a separate fat check.
Older Alpen Light bar references need an exact-product check before they inform a purchase.
These cereal-bar packs offer different flavours and portion formats for a planned night-shift break. If lower fat is the deciding factor, compare the current nutrition panels for the exact variants before choosing.
No image available
The four-pack gives you a defined bar to take for a break. Compare total fat per 100g and per bar on this exact Orange variant; “Light” in the name is not a substitute for those figures.
No image available
This pack lists six 21.5g bars for portioning across breaks. Check its own nutrition panel rather than applying Kellogg's UK figures for a different, 27g Special K Red Berry Bar.
No image available
The stated 21.5g bar size helps you plan a single break portion. Compare this Dark Chocolate variant's total fat per 100g with other bars and check its per-bar figures.
No image available
This oat-based four-pack lists 30g portions. If total fat matters more than the oat format, read the Cherry Bakewell panel rather than relying on range-wide statements about other nutrients.
No image available
The pack lists ten 42g portions. Check each included flavour's nutrition and allergen information: figures for Nature Valley's separately named Apple & Cinnamon bars should not be applied to every bar in a variety pack.
Not necessarily: serving sizes differ. Kellogg's UK lists 2.2g fat in a 20g Coco Pops Snack Bar and 11g per 100g, so compare per-100g figures between products and use the per-bar figure for your planned portion.
Use the 21.5g bar's own pack for its per-serving figures. Kellogg's UK lists 1.7g fat for a 27g Special K Red Berry Bar; that serving size differs from the 21.5g pack shown here.
Pack it as a planned snack rather than assuming it replaces a meal. Barking, Havering and Redbridge University Hospitals NHS Trust suggests smaller snacks or a light meal during breaks instead of one big meal, especially at night.
Check the exact variant's serving size, total fat per 100g and per serving, other nutrition figures, ingredients and allergen statement. For a variety pack, check whether the included flavours have different information.