Energy Bars Are Not Snacks

Energy Bar Calories: What Do They Contain?

The following table shows the amount of calories contained in various types of foods. The number given represents the total amount of calories in a serving size (1/2 cup). For example, one large banana contains 300 calories. A medium apple contains 130 calories. You may wonder how it is possible to calculate calorie content from nutrition facts label or other sources.

Food Serving Size Calorie Content Carbs Fat Protein Sugar Alcohol Fruit Juice 1 Cup 100 0.5 g 4 g 6 g 2.4 g 5.8 g Banana 1 Medium 200 3.0 g 12.3 g 16.6 mg 7 mg 14 mg 30 mg Apple 1 Large 150 8.7 g 19.9 mg 23.5 mg 10 mg 18.6 mg 40 mg Orange 1 Medium 120 11.1 g 25.3 mg 28.8mg 9mg 17.4mg 42 mg Pear 1 Small 90 7.3 g 15.1 mg 16.5mg 6.3 g 11.9mg 31 mg Grapefruit 1/2 Medium 60 3.2 g 7.1 g 8.7mg 3.1 g 5.4mg 19 mg Grapes 1 Cup 100 2.2 g 0.5 g 6.8 g 25.5 mg 21.3 mg 48 mg Melon 1/8 Medium 50 2.4 g 0.2 g 4.3 g 18 mg 16.8 mg 30 mg Strawberries 1 Cup 80 2.4 g 0.5 g 2.6 g 10.8 g 8.9 g 21 mg Beans, Baked 1/2 Cup 85 3.3 g 0.1 g 5.5 g 17.5 mg 15.1 mg 2.9 mg Beans, Refried 1/2 Cup 100 5.2 g 0.2 g 7 g 28.8 g 23.6 g 4.2 mg Broccoli 1/2 Cup 30 2.4 g 0.1 g 0.8 g 3.3 g 2.4 g 1.4 g Carrots 1/2 Cup 60 7.5 g 0.1 g 1.5 g 10 g 8.3 g 9.5 g Cauliflower 1/2 Cup 25 2.0 g 0.1 g 0.5 g 2.3 g 1.8 g 1.1 g Nuts Almonds 1/4 Cup 170 6.0 g 14.0 g 7.0 g 1.0 g 3.0 g Peanuts 1/4 Cup 195 4.5 g 16.0 g 6.0 g 3.5 g 2.5 g Cashew 1/4 Cup 210 3.5 g 21.0 g 3.5 g 2.5 g 3.5 g Pecans 1/4 Cup 210 2.5 g 15.0 g 2.5 g 0.5 g 1.5 g Pignolia 1/4 Cup 170 2.0 g 13.0 g 2.0 g 0.0 g 1.0 g Pistachio 1/4 Cup 205 4.0 g 16.0 g 5.0 g 2.5 g 3.5 g Sunflower Seeds 1/4 Cup 155 4.5 g 12.0 g 5.5 g 0.5 g 3.0 g Dairy Butter 1 Tbsp 100 0.0 g 11.0 g 0.0 g 0.0 g 0.0 g Cheese, American 1 Ounce 300 6.0 g 24.0 g 16.0 g 0.0 g 0.0 g Milk, 2% 1 Cup 211 8.3 g 12.9 g 24.1 g 3.2 g 10.8 g Ice Cream 1/2 Cup 225 7.3 g 17.9 g 15.5 g 4.4 g 6.4 g Yogurt, Plain 6 Ounce 103 8.3 g 2.5 g 13.1 g 8.3 g 3.0 g Seafood Shrimp, Cooked 3 Ounces 150 0.2 g 10.0 g 1.1 g 0.2 g 0.1 g Tuna, Canned In Oil 3 Ounces 210 0.4 g 22.0 g 1.3 g 0.9 g 0.4 g Lobster 3 Ounces 170 0.1 g 16.0 g 0.7 g 0.2 g 0.1 g Fish, Bass, Fresh 3 Ounces 140 0.1 g 7.0 g 1.5 g 0.1 g 0.1 g Clams 3 Ounces 210 1.3 g 18.0 g 1.9 g 0.8 g 4.3 g Shrimp 3 Ounces 90 0.2 g 5.0 g 0.5 g 0.2 g 0.1 g Beef & Pork Bacon 1 Ounce 85 6.0 g 0.7 g 6.6 g 2.4 g 1.1 g Ham 3 Ounces 70 3.2 g 1.4 g 8.5 g 0.2 g 0.5 g Pastrami 3 Ounces 210 4.3 g 1.9 g 21.0 g 1.3 g 2.2 g Pepperoni 3 Ounces 210 2.2 g 2.2 g 19.0 g 1.5 g 2.4 g Pork 3 Ounces 185 5.3 g 0.8 g 16.9 g 0.5 g 1.3 g Veal 3 Ounces 165 2.3 g 0.5 g 16.7 g 0.6 g 0.3 g Lamb 3 Ounces 165 2.9 g 0.3 g 18.3 g 0.2 g 0.1 g Chicken & Turkey Chicken, Breaded 3 Ounces 180 2.4 g 2.4 g 15.1 g 0.9 g 1.5 g Chicken, Roasted 3 Ounces 145 1.3 g 1.3 g 10.5 g 0.3 g 0.6 g Turkey, Roasted 3 Ounces 175 1.8 g 1.8 g 13.2 g 0.9 g 0.8 g Baked Beans 15 Ounce 380 27.0 g 6.6 g 40.9 g 2.5 g 16.3 g Black Eyed Peas 15 Ounces 390 28.8 g 5.3 g 44.4 g 3.3 g 8.3 g Broccoli Casserole 1 Cup 90 6.0 g 1.2 g 7.4 g 1.2 g 2.8 gh Cornbread 1 Piece 85 1.9 g 0.6 g 7.6 g 1.5 g 4.3 g Corn 15 Ounce 380 19.0 g 9.4 g 52.3 g 8.3 g 31.0 g Green Beans 15 Ounces 50 0.5 g 0.1 g 2.3 g 0.2 g 1.3 g Macaroni And Cheese, Boxed 1 Cup 265 4.6 g 6.2 g 46.6 g 13.4 g 5.3 g Mashed Potatoes 15 Ounces 380 14.2 g 3.5 g 54.4 g 4.4 g 16.3 g Pasta With Butter 1 Cup 200 2.0 g 2.0 g 17.0 g 1.0 g 5.0 g Rice And Chicken, Boxed 1 Cup 360 6.0 g 10.2 g 50.5 g 5.1 g 7.9 g Sweet Potato 15 Ounces 370 5.0 g 12.0 g 73.0 g 4.5 g 31.0 g Wild Rice 15 Ounces 390 5.8 g 10.2 g 56.3 g 3.9 g 31.7 g Snacks & Cookies Apple, Cooked With Skin 1 Apple 85 0.8 g 0.2 g 2.4 g 0.1 g 1.1 g Beef Jerky 1 Ounce 50 1.5 g 0.3 g 2.3 g 0.9 g 1.3 g Bread, White 1 Slice 70 0.9 g 0.2 g 1.6 g 0.5 g 1.3 g Bread, White 1 Slice 70 0.9 g 0.2 g 1.6 g 0.5 g 1.3 g Chocolate Cake 1 Slice 160 1.8 g 0.7 g 12.0 g 2.8 g 5.1 g Cookies, Chocolate Chips 1 Ounce 150 1.7 g 0.9 g 10.2 g 2.3 g 4.3 g Cookies, Oatmeal 1 Ounce 190 1.5 g 0.4 g 16.0 g 2.8 g 5.4 g Cracker, Cheese 1 Ounce 130 1.1 g 0.3 g 9.9 g 1.6 g 4.9 g Cracker, Premium 1 Ounce 140 1.2 g 0.4 g 8.9 g 1.3 g 4.3 g Doughnut 1 Each 140 1.4 g 0.4 g 12.1 g 1.5 g 6.3 g English Muffin 1 Each 70 0.8 g 0.2 g 3.4 g 0.5 g 1.9 g Graham Crackers 1 Ounce 115 0.9 g 0.4 g 8.2 g 1.8 g 4.4 g Granola Bar 1 Ounce 130 2.0 g 0.4 g 12.5 g 1.1 g 3.9 g Muffin, Blueberry 1 Each 130 1.5 g 0.3 g 15.2 g 1.1 g 5.3 g Muffin, Corn 1 Each 210 2.0 g 0.3 g 21.0 g 1.4 g 6.6 g Nuts 0.5 Ounce 160 4.0 g 5.0 g 5.5 g 3.5 g 0.5 g Popcorn, Plain 3 Cups 180 2.0 g 0.1 g 28.0 g 0.5 g 12.0 g Potato Chips 1 Ounce 160 1.5 g 0.4 g 14.6 g 1.9 g 5.4 g Pretzels 1 Ounce 130 1.1 g 0.4 g 11.5 g 1.3 g 4.9 g Rice Cakes 0.33 Ounce 80 0.8 g 0.1 g 5.2 g 0.1 g 2.3 g Frozen Foods Hamburger, Homeade 1 Each 80 7.0 g 0.4 g 3.9 g 0.5 g 0.8 g Tuna Fish, Canned In Oil 3 Ounces 150 2.0 g 2.0 g 5.0 g 0.5 g 0.5 g Tuna Fish, Water 3 Ounces 50 0.1 g 0.1 g 1.3 g 0.2 g 0.3 g

v1.1 – added several foods, including the ever dreaded “other white meat”, to bring the total over 500.

 Specifically, chicken, turkey and eggs have been added.  You can now emulate a bodybuilder diet with this cookbook!

v1.0 – first version.

 Contains all the basics, and a lot of desserts.  Not sure why I included so many desserts.

This cookbook is based on the Paleolithic Diet, or as it’s more commonly referred to, the Caveman or Stone-Age diet. You can find the theory behind this diet online.

 There are a lot of resources for the Paleolithic diet, and it has been properly summed up in several places with all the science and biology behind it.  Instead of trying to re-invent the wheel, I’m simply providing you a shopping list so you can try this diet out and see if you get favorable results.

The Caveman diet excludes all grains, legumes, dairy, processed oils (including olive oil), and most processed sugar. This does not mean you can’t have any of these things ever again.

Energy Bars Are Not Snacks - at GYMFITWORKOUT

In fact, some people take this to an extreme and get “too strict” with their diet, and psychologically it can cause a yo-yo effect on the brain because you’re always “depriving” yourself. Instead, the idea is to do without these things for a month at a time, and see how you feel after. Many people have reported feeling noticeably better when following this diet, and some have even recovered from serious illnesses, especially autoimmune disorders. It’s a diet worth trying at least once, even if you don’t plan on sticking with it forever. The greatest thing about the Caveman diet is that it’s very flexible, so if you find yourself craving something, the odds are pretty good that you can still have it as long as you plan ahead.

Sources & references used in this article:

Cereal bars: they’re not just for breakfast anymore by G Palazzolo – Cereal Foods World, 2003 – search.proquest.com

… MAPPING AND SORTING DATA COLLECTION AND MULTIVARIATE METHODOLOGIES FOR IDENTIFICATION OF SIMILARITY‐OF‐USE OF SNACK BARS1 by MC KING, MA CLIFF, JW HALL – Journal of Sensory Studies, 1998 – Wiley Online Library

The effect of including a conventional snack (cereal bar) and a nonconventional snack (almonds) on hunger, eating frequency, dietary intake and body weight by S Zaveri, S Drummond – Journal of Human Nutrition and …, 2009 – Wiley Online Library

Physicochemical and sensory characteristics of no‐bake wheat–soy snack bars by FM Aramouni, MH Abu‐Ghoush – … of the Science of Food and …, 2011 – Wiley Online Library

Nuts improve diet quality compared to other energy-dense snacks while maintaining body weight by SL Tey, R Brown, A Gray, A Chisholm… – Journal of nutrition and …, 2011 – hindawi.com

Differential effects of dairy snacks on appetite, but not overall energy intake by A Dougkas, AM Minihane, DI Givens… – British Journal of …, 2012 – cambridge.org

Sensory specific satiety and intake: The difference between nibble-and bar-size snacks by PLG Weijzen, DG Liem, EH Zandstra, C De Graaf – Appetite, 2008 – Elsevier

Influence of package and health-related claims on perception and sensory acceptability of snack bars by VRA Pinto, TB de Oliveira Freitas… – Food Research …, 2017 – Elsevier