Per portion: 218 kcal
Protein: 16.08 g
Carbs: 20.35 g
Fat: 8.04 g
Fibre: 3.87 g

Your portion

218kcal · 913 kJ

Protein: 16.08 g
Carbs: 20.35 g
Fat: 8.04 g

At 218 calories per bar, this is a compact, protein-forward snack: about 29% of its energy comes from protein, with roughly 16 grams alongside 20 grams of carbs and 8 grams of fat. It genuinely stands out for its micronutrient load, not its macros. A single bar delivers 467% of the EU daily reference for vitamin K, 92% for folate, 85% for copper, and 64% for phosphorus, making it a dense source of these specific nutrients.

A normal portion is one 53-gram bar, eaten as-is, which makes it a practical grab-and-go option between meals or after a workout when you want something filling without much prep. The 8 grams of sugar are moderate, and the 4 grams of fibre help round it out, though it’s not a meal replacement on its own. If you’re counting calories, the 218 kcal is easy to log, but the vitamin K and folate levels are unusually high, so it’s fine to eat regularly, just not multiple bars a day.

Nutrition claims, per 100 g:

High protein High Vitamin K · 467% High Folate (B9) · 92% High Copper · 85% High Phosphorus · 64% High Manganese · 51% High Vitamin A (RAE) · 49% High Potassium · 40%

Full nutrition

Nutrition

per 1 bar (53 g)

Energy	218 kcal	10.9%
Energy	913 kJ	10.9%
Protein	16.08 g	32.2%
Carbohydrates	20.35 g	7.8%
of which sugars	8.04 g	8.9%
Starch	0.0 g
Fibre	3.87 g	15.5%
Fat	8.04 g	11.5%
of which saturates	1.79 g	8.9%
Monounsaturated	2.27 g
Polyunsaturated	2.82 g
Trans fat	0.05 g
Cholesterol	1.59 mg
Water	6.44 g
Ash	2.08 g

Minerals

Potassium 420.29 mg 21.0%

Calcium 170.66 mg 21.3%

Magnesium 37.63 mg 10.0%

Phosphorus 235.85 mg 33.7%

Sodium 231.08 mg

Iron 2.86 mg 20.4%

Zinc 1.27 mg 12.7%

Copper 0.45 mg 45.0%

Manganese 0.54 mg 27.0%

Selenium 4.77 µg 8.7%

Fluoride 0.0 µg

Vitamins

Vitamin A (RAE) 207.23 µg 25.9%

Vitamin C 14.79 mg 18.5%

Vitamin D 0.0 µg

Vitamin E 2.44 mg 20.3%

Vitamin K 185.82 µg 247.8%

Thiamin (B1) 0.09 mg 8.2%

Riboflavin (B2) 0.23 mg 16.4%

Niacin (B3) 0.67 mg 4.2%

Pantothenic acid (B5) 1.05 mg 17.5%

Vitamin B6 0.12 mg 8.6%

Folate (B9) 97.52 µg 48.8%

Vitamin B12 0.32 µg 12.8%

Choline 57.35 mg

Beta-carotene 2067.53 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 176 other foods in “Snacks”, per 100 g. The mark is this food; the faint line is the category median.

Energy 412.0 · higher than 35%

Protein 30.34 · higher than 98%

Fibre 7.3 · higher than 78%

Common portions

bar — 53 g (218 kcal)

Sources

USDA FoodData Central — Formulated Bar, SOUTH BEACH protein bar — Nutrition values for Formulated Bar, SOUTH BEACH protein bar.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

South Beach Protein Bar South Beach Diet