Fiber One
Caramel Nut
TL:DR
In 2 Sentences
A fiber‑first, peanut‑caramel bar that’s dessert‑leaning yet only 130 calories and 2 grams of sugar (thanks to allulose and stevia), but it tops out at 6g of protein.
When to choose Fiber One Caramel Nut
A small, sweet, portion‑controlled snack between meals or with coffee; not a true post‑workout protein fix.
What's in the Fiber One bar?
Fiber One’s Caramel Nut Protein Bar reads more like a light, fiber‑forward snack than a muscle bar. Protein comes primarily from soy protein isolate, with whey and milk proteins in supporting roles, but it tops out at 6 grams—modest by bar standards.
Carbs are a mix of added fibers (chicory root and soluble corn fiber) and refined starches/syrups, while sweetness leans heavily on allulose and a touch of stevia to keep sugar low.
Fats come from roasted peanuts plus palm and canola oils.
Flavor-wise, the peanuts deliver the “nut,” and the caramel profile is built with invert sugar, corn syrup, barley malt extract, caramel color, and natural flavor (with a little cocoa for depth).
At just 130 calories, it’s a small, sweet pause in your day, not a meal replacement.
- Protein
- 6 g
- Fat
- 6 g
- Carbohydrates
- 16 g
- Sugar
- 2 g
- Calories
- 130
Protein
615LOWMost of the protein here is soy protein isolate, backed by whey protein concentrate and milk protein isolate. Soy is a complete plant protein, and adding dairy lifts overall amino acid quality, but the total is only 6 grams—more of a nudge than a true protein hit. Great for a light snack; pair with yogurt, milk, or nuts if you’re chasing a higher protein target.
Fat
69LOWFat lands at 6 grams and comes from roasted peanuts (mostly heart‑friendly unsaturated fats), canola oil (unsaturated), and palm kernel/palm oil (more saturated). Palm oils give structure but tilt the mix toward saturated fat; the portion here is modest. If you’re minding saturated fat, note the palm oils; the peanut and canola contributions are the gentler side of the spectrum.
Carbs
1620MIDCarbs are a blend: chicory root and soluble corn fiber add prebiotic, lower‑glycemic bulk, while rice flour/starch and traditional syrups (corn syrup, invert sugar, barley malt extract) bring faster energy. Allulose replaces part of the sugar load and helps keep spikes smaller than a candy bar, but the refined starches can still digest quickly. Expect a mixed profile—some steadying fiber, some quick fuel.
Sugar
24MIDOnly 2 grams of sugar make the label because sweetness leans on allulose (a low‑calorie sugar) and a touch of stevia, with vegetable glycerin keeping the bar soft. There are small amounts of conventional sugars (invert sugar, corn syrup, sugar, barley malt extract), but they play supporting roles. Net effect: sweet taste with minimal sugar—though some folks find allulose or higher fiber can be gassy.
Calories
130210LOWAt 130 calories, this sits on the very low end for bars. Those calories are spread across modest fat, a small 6‑gram protein bump, and carbohydrates that include low‑calorie allulose and lower‑calorie fibers. Translation: snack‑light energy—pleasant between meals, but not enough to anchor a workout recovery on its own.
Vitamins & Minerals
No standout vitamins or minerals here (nothing clears 10% Daily Value). You get a small nudge of iron from cocoa/soy and a little calcium from the dairy proteins. “Mixed tocopherols” are added to protect oils from going rancid, not to meaningfully boost vitamin E intake.
Additives
This is a polished, highly formulated bar. Added fibers (chicory root extract, soluble corn fiber) supply bulk, while emulsifiers/stabilizers (soy lecithin, carrageenan, disodium phosphate) manage texture, and mixed tocopherols preserve oils. Sweetness is modern—a blend of allulose and stevia layered over small amounts of traditional syrups—resulting in low sugar but a longer ingredient list.
Ingredient List
Chicory roots
Groundnut plant seeds
Defatted soybean flakes
Oil palm fruit
Corn starch
Cow's milk whey
Corn or beet fructose syrups
Rice grain (Oryza sativa)
Vegetable oils (palm, soy)
Cane or beet sugar
What are people saying?
Sources
Range
“I finally found the perfect bar! The Protein zone (a Fiber One brand) has a protein bar line with 10g of protein for only 90 cal!”
“I like the protein one bars, they're made by fiber one, but unlike the fiber one bars, protein is the focus, so very good protein/calorie ratio.”
“If you haven’t tried it, they have “protein one” bars that are 90 cals and 10g protein. they’re the best I’ve found for low cal and decent protein!”
Main Praise
Fans show up for taste and texture: a balanced peanut crunch, caramel sweetness, and a chew that doesn’t go chalky. Amazon reviewers repeatedly call it tasty without feeling heavy, and the 4.
5‑star average across thousands of ratings backs that up. The portion size and 130 calories make it an easy upgrade from a candy bar when you want something sweet that won’t derail dinner.
The fiber helps some people feel surprisingly satisfied for the size—exactly what an afternoon bridge snack is supposed to do. And for many palates, the sweetener blend avoids the loud, artificial aftertaste that plagues some high‑protein bars.
Main Criticism
Set expectations: at 6 grams, the protein is modest. This is a polished, highly formulated bar with a long ingredient list—palm oils for structure, emulsifiers for texture—which won’t appeal to folks who prefer short, whole‑food labels.
A slice of reviewers find the texture firm or “hard,” and a few report digestive grumbles; chicory root fiber and low‑calorie sweeteners like allulose and glycerin can be gassy for sensitive people, especially if you stack servings.
Price swings frustrate some shoppers. One buyer also flagged that the bar is dipped in chocolate despite caramel‑forward packaging—relevant if you’re avoiding chocolate.
Practical note: it’s not gluten‑free (barley malt extract) and it contains peanuts, soy, and dairy.
The Middle Ground
So where does this land? If you compare it to 20‑gram protein bars, Fiber One Caramel Nut isn’t even playing the same sport—and that’s okay.
Think fiber‑forward treat, not muscle bar. The ingredient list is long, but the tradeoff is a candy‑bar‑adjacent flavor at 130 calories with minimal sugar on the label, achieved using allulose (a low‑calorie sugar) and stevia.
One Redditor said these taste like “the impression of chocolate,” but the sizable pool of 4‑ and 5‑star ratings suggests more happy snackers than skeptics.
Another Reddit thread complained about maltitol, which shows up in some bars across the category, but this specific formula relies on allulose and stevia; labels evolve, so it’s wise to check the one in your hand.
If your gut and your goals align with a small, sweet pause rather than a protein powerhouse, the bar delivers. If you’re sensitive to chicory root or prefer short, simple ingredients, you’ll likely want a different path.
What's the bottom line?
Fiber One’s Caramel Nut Protein Bar is best treated as a sweet, fiber‑leaning snack with a little protein on the side. It nails a peanut‑caramel profile at 130 calories and keeps sugar low via modern sweeteners, but it’s not meant to replace a protein shake or a hearty recovery bar. The long ingredient list and palm oils will be dealbreakers for some, and sensitive stomachs may want to test a single bar before committing.
Use it when you want portion‑controlled sweetness that won’t snowball into a full dessert. If you’re chasing more protein, pair it with Greek yogurt, a latte, or a handful of nuts. If you want simpler ingredients or need gluten‑free, soy‑free, or peanut‑free, this isn’t your match.
Condensed listicle blurb: A peanut‑caramel, fiber‑forward snack at 130 calories with just 2 grams of sugar and 6g of protein. Great for a sweet, portion‑controlled break—not a post‑workout anchor. Watch for chicory root/allulose tolerance and allergens (peanut, soy, dairy); not gluten‑free.