A symphony bar, also known as a granola bar or cereal bar, is a popular snack made from various combinations of grains, nuts, dried fruits, and sometimes chocolate. Symphony bars provide a convenient, on-the-go source of energy thanks to their combination of carbohydrates, protein, and healthy fats. But with so many varieties available, what exactly goes into making a symphony bar? Let’s take a closer look at the typical ingredients.
Grains
The base of most symphony bars comes from some combination of grains. Oats are one of the most popular choices as they provide an abundant source of fiber and complex carbohydrates. Oats give the bars a chewy texture while also adding nutrients like manganese, phosphorus, and magnesium. Other common grains include:
- Rice – Adds crunch and easily digestible carbs
- Quinoa – Provides protein and antioxidants
- Millet – High in B vitamins, calcium, and magnesium
- Barley – Rich in selenium and dietary fiber
The mix of grains helps to balance different textures and flavors while delivering an energy boost from carbohydrates.
Nuts and Seeds
Nuts and seeds are a staple ingredient in symphony bars, providing healthy fats, plant-based protein, and important vitamins and minerals. Some popular options include:
- Almonds – High in vitamin E, magnesium, and antioxidants
- Walnuts – Good source of omega-3s, copper, and manganese
- Cashews – Have monounsaturated fats, iron, zinc, and selenium
- Sunflower seeds – Rich in vitamin E, magnesium, and selenium
- Flaxseeds – Provide fiber and omega-3 fatty acids
- Pumpkin seeds – Have iron, magnesium, zinc, and copper
The mixture of nuts and seeds adds valuable nutrition as well as crunch and texture contrast.
Dried Fruit
Dried fruits are included in many symphony bars, contributing natural sweetness along with fiber, vitamins, and minerals. Popular dried fruits include:
- Raisins – Supply energy from natural sugars and antioxidants
- Cranberries – Provide vitamin C, manganese, and antioxidants
- Apricots – Have beta-carotene, potassium, and fiber
- Cherries – Contain anthocyanins and quercetin
- Dates – Rich in potassium, magnesium, copper, and manganese
The combination of dried fruits gives a sweet flavor and chewy texture while boosting the nutritional value.
Binders and Sweeteners
Symphony bar recipes usually call for small amounts of binders and sweeteners to hold the bars together and enhance palatability. Common ingredients include:
- Honey – Natural sweetener with antioxidants
- Brown rice syrup – Provides sweetness and binding
- Maple syrup – Has manganese and antioxidants
- Molasses – Supplies iron, calcium, magnesium, and potassium
These sticky ingredients act as binders while also adding trace nutrients and sweetness.
Flavorings
Various flavorings and mix-ins provide symphony bars with more complex and indulgent tastes. Usual additions include:
- Chocolate chips or cocoa powder – For chocolate lovers
- Cinnamon – Warm, sweet spice
- Vanilla – Classic flavor enhancer
- Salt – Helps balance sweetness
- Coconut – Tropical, creamy flavor
These flavor boosters make each bite more exciting while allowing for customization.
Nutritional Values
Here is a table showing the typical nutritional value per 1.4 oz (40g) serving of a symphony bar:
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 85 mg |
| Total Carbohydrate | 27 g |
| Dietary Fiber | 3 g |
| Total Sugars | 12 g |
| Added Sugars | 8 g |
| Protein | 4 g |
As shown, a typical serving provides around 180 calories, 4g of protein, and 3g of fiber. The combination of whole grains, nuts, seeds, and dried fruit supplies complex carbohydrates, healthy fats, and an array of vitamins and minerals.
Benefits
When enjoyed in moderation, symphony bars offer the following benefits:
- Convenient, portable nutrition
- Provide sustained energy from complex carbs, protein, and fiber
- Contain heart-healthy fats and antioxidants
- Offer important vitamins and minerals
- Provide nutritious calories for active lifestyles
- Can help curb cravings for less healthy snacks
- Fun flavors and textures for kids and adults
The wholesome ingredients make symphony bars a nutritious choice for a quick snack or mini-meal.
Drawbacks
While symphony bars have many benefits, there are a few potential downsides to consider:
- Sugar content – Some bars are high in added sugars
- Calories – Large bars can contain 300+ calories
- Allergens – Contain common food allergens like nuts
- Cost – Can be pricier than other snack options
- Shelf life – Homemade bars have shorter shelf lives
- Texture – Can become dry or hard over time
To get the most benefit, stick to bars with whole food ingredients and be mindful of portion sizes. Also, check labels for food allergens.
Popular Brands
Some of the most popular pre-made symphony bar brands include:
- Nature Valley
- Kind Bars
- Lara Bars
- Quaker Chewy Bars
- Kashi Bars
- Clif Bars
- RXBAR
- NuGo Nutrition Bars
- Perfect Bar
You can also find symphony bar recipes online and make homemade versions using your preferred ingredients.
Nature Valley
Nature Valley offers crunchy symphony bars made with whole grain oats, honey, and rice syrup as a sweetener. Popular flavors include Oats ‘n Honey, Peanut Butter, and Fruit & Nut varieties. Most bars provide around 190 calories.
Kind Bars
Kind Bars feature nuts, honey, fruit, and whole grains in flavors like Almond & Coconut and Dark Chocolate Cherry Cashew. They are marketed as using simple, recognizable ingredients. Most Kind Bars supply around 200 calories.
Lara Bars
Lara Bars highlight raw, minimally processed ingredients like dates, nuts, and dried fruit. Signature flavors include Cashew Cookie, Banana Bread, and Cherry Pie. Each bar contains about 200 calories.
Quaker Chewy Bars
The Quaker brand offers chewy symphony bars like Oatmeal Raisin Cookie and Peanut Butter Chocolate Chip. Most Quaker bars provide 130-260 calories and have a softer, cookie-like texture.
Kashi Bars
Kashi uses distinctive recipes like Dark Cocoa Karma, Cherry Dark Chocolate, and Honey Almond Flax. Bars average 190-200 calories and emphasize nutrition from grains like quinoa.
Clif Bars
Clif Bars are designed as energy food for athletes and active people. Flavors like Peanut Butter and Chocolate Chip provide around 250 calories.
RXBAR
RXBARs highlight simple ingredients like egg whites, dates, and nuts. Popular flavors are Peanut Butter, Mixed Berry, and Chocolate Sea Salt. Each bar offers around 210 calories.
NuGo Nutrition Bars
NuGo specializes in symphony bars made with vegan and gluten-free ingredients like quinoa, oats, and chocolate chips. Bars provide 180-260 calories.
Perfect Bar
The Perfect Bar features whole food ingredients like nuts, nut butters, and dried fruit. Signature flavors include Peanut Butter and Dark Chocolate Almond. Bars supply around 220-300 calories.
Selection Tips
Follow these tips when selecting pre-packaged symphony bars:
- Check the ingredient list – Look for whole foods first
- Watch added sugars – Bars with less than 10g per serving are best
- Consider calories – 100-300 per bar is reasonable
- Look for at least 3g fiber – Aids digestion and satiety
- Pick satisfying textures – Chewy, crunchy, or cookie-like
- Experiment with flavors – Find ones you enjoy
- Check allergen labels if needed
- Buy small packs to control portions
Choosing bars made with quality whole food ingredients will offer the greatest nutritional benefits.
Storing and Shelf Life
To maintain freshness and quality, store symphony bars according to these guidelines:
- Seal packaging tightly after opening
- Keep bars in a cool, dry place
- Avoid exposure to heat, moisture, and sunlight
- Refrigerate homemade bars and use within 1 week
- Check “best by” dates and use older bars sooner
- Discard if mold or off smells develop
When stored properly, most pre-made symphony bars have a shelf life around 9-12 months. Homemade bars may stay fresh for 1-2 weeks refrigerated.
Preparation Tips
Symphony bars can be enjoyed straight out of the package. Other serving suggestions include:
- Pair with nuts or fresh fruit for extra nutrition
- Crumble over yogurt or oatmeal
- Dip in nut butter for added protein
- Microwave 10-15 seconds to soften texture
- Freeze bars for a cool, fudgy treat
- Melt into trail mix or granola clusters
- Use in no-bake dessert bars or energy bites
Get creative with toppings and incorporate crumbled bars into other snacks and treats.
Making Your Own
Want to make homemade symphony bars? Follow this basic recipe template:
Ingredients
- 2 cups rolled or quick oats
- 1 cup nuts, seeds, and/or dried fruit
- 1/2 cup nut or seed butter
- 1/3 cup honey, maple syrup or rice syrup
- 1 tsp vanilla
- Pinch of salt
- Mix-ins like chocolate chips, coconut, spice
Steps
- Line a 8×8” pan with parchment and grease lightly
- In a large bowl, mix all ingredients until well combined
- Transfer mixture to prepared pan and press down firmly
- Refrigerate 30 min, then lift out of pan and cut into bars
- Wrap bars individually and store refrigerated
Get creative and add your own spin with ingredients like nut flours, chia seeds, hemp seeds, and unique flavor combinations.
The Perfect Snack
With their blend of grains, nuts, seeds, and dried fruits, symphony bars can be the perfect on-the-go snack when you want portable nutrition. Choosing bars made with high-quality whole food ingredients provides energy along with a health dose of fiber, protein, vitamins, and minerals. Watch portion sizes since calorie counts can climb quickly. Overall, enjoying the flavors and crunch of symphony bars in moderation can be both satisfying and nutritious!
Conclusion
Symphony bars offer a tasty and convenient snack that provides balanced nutrition from wholesome ingredients like oats, nuts, seeds, and dried fruits. When choosing bars, read labels to select options lower in sugar and higher in fiber that fit your preferences. Store opened bars properly and consider creative ways to enjoy symphony bars like pairing with fruit or incorporating into yogurt or oatmeal. Making your own bars allows you to control the ingredients and customize each batch. In moderation, symphony bars can provide wholesome energy on busy days when you need grab-and-go nourishment.