How Many Calories in a Squares Bar

Squares bars, formerly known as Rice Krispies Squares, are a chewy cereal treat made with puffed rice and a marshmallow-style binding, often coated or drizzled with chocolate. Marketed as a fun, light snack, they’re commonly found in lunchboxes and snack drawers across the UK. While they may seem less indulgent than a chocolate bar, they still pack a sugary punch in a small size.

Calories by Type

A standard Squares bar, weighing 36 grams, contains around 180 to 190 calories, depending on the flavour. The Marshmallow version typically comes in at 180 calories, while chocolate-coated varieties like Chocolate Caramel or Chocolate Fudge Brownie push closer to 190 or even 200 calories per bar.

These bars are individually wrapped, making portion control easier, but it’s still easy to overlook their sugar content, especially when eaten on the go or alongside other snacks.

Nutritional Breakdown

A typical Squares bar contains 6 to 7 grams of fat, of which 2 to 3 grams are saturated fat, and around 22 to 25 grams of carbohydrates, with 14 to 17 grams of sugar. Protein content is minimal, usually around 1 to 2 grams, and fibre is low, generally less than 1 gram.

While the puffed rice gives the bar its texture and some volume, the bulk of the energy comes from the syrupy binding and any chocolate elements. The bars are also low in micronutrients and don’t contribute much in the way of vitamins or minerals.

Where It Sits on the Glycaemic Index

Squares bars have a high glycaemic index due to their sugar content and refined carbohydrate base. They cause a quick spike in blood glucose, followed by a typical drop in energy. There’s little in the way of protein, fibre, or fat to slow the absorption of sugar, so they’re not ideal for sustained energy or for anyone managing blood sugar levels.

Do Squares Bars Fit Into a Balanced Diet?

Squares bars can be included in a balanced diet, but they fall into the treat or occasional snack category rather than a healthy staple. With nearly 200 calories and over 15 grams of sugar in a small bar, they’re closer in profile to a chocolate bar than a cereal snack. They offer convenience and taste but don’t deliver much in the way of satiety or nutrition.

For those tracking their intake or trying to reduce sugar consumption, Squares bars are best kept as an occasional option rather than a daily habit.

Healthier Alternatives

If you’re looking for a similar texture or sweetness with better nutritional value, try homemade oat and nut bars, date and seed bites, or protein crisp bars with reduced sugar. Some brands now offer low-sugar cereal bars with added fibre or protein, which make better everyday snacks without the energy crash.

Even just pairing a piece of dark chocolate with a handful of nuts can be more filling and nutritionally balanced than a Squares bar.

Summary

A standard Squares bar contains around 180 to 200 calories, with a high sugar and refined carbohydrate content and minimal fibre or protein. It’s fine as an occasional sweet snack, but shouldn’t be mistaken for a health food. If you’re aiming to eat mindfully or cut back on sugar, there are better snack options available.