The GFB
Cranberry Toasted Almond
TL:DR
In 2 Sentences
A fruit-and-nut bar with a complementary pea-and-brown rice protein blend, no sugar alcohols or artificial sweeteners, and a short, recognizable ingredient list that actually tastes like cranberries and toasted almonds.
When to choose The GFB Cranberry Toasted Almond
Quick, plant-based energy and a gluten-free snack that’s gentle on the stomach—great for mid-morning, pre-hike, or satisfying a sweet tooth with real nuts and fruit.
What's in the The GFB bar?
Sweet‑tart cranberry meets roasty almond in The GFB Cranberry Toasted Almond Protein Bar, built on a plant‑protein blend of pea and brown rice and studded with California almonds and ruby dried cranberries.
This one leans more like an energy bar than a “lean” protein bar: carbs sit on the higher end among bars, driven by brown rice syrup, agave, dates, and sweetened cranberry pieces, while the 10g of fat comes mostly from nuts and flax.
Expect a satisfying, 240‑calorie chew with gentle vanilla, a whisper of almond extract, and sea salt tying the cranberry‑toasted‑almond flavor together.
- Protein
- 12 g
- Fat
- 10 g
- Carbohydrates
- 29 g
- Sugar
- 14 g
- Calories
- 240
Protein
1215MIDThe 12g of protein comes from a plant blend of pea and brown rice protein. Pea supplies lysine where rice is weaker, so together they deliver a more balanced amino acid profile—dairy‑free and soy‑free. It’s a moderate protein dose for a bar, well suited to a snack or light post‑workout bite.
Fat
109MIDMost of the 10g of fat is the good stuff from almonds and flaxseed—largely unsaturated, with a little plant omega‑3 (ALA) from flax. There’s also a small touch of refined sunflower oil on the dried cranberries to prevent sticking. Net effect: flavorful, satiating fats without leaning heavily into saturated fat.
Carbs
2920HIGHThe 29g of carbs are powered mainly by sweeteners—brown rice syrup (a fast‑burning, high‑GI rice sugar) and agave nectar (fructose‑forward, lower‑GI)—plus natural sugars from dates and sweetened dried cranberries; whole‑grain brown rice adds a bit of starch. That mix skews toward refined syrups with some whole‑food carbohydrate, so expect quick energy more than a slow, all‑afternoon release. Fiber and fats from nuts and flax help take the edge off, but blood‑sugar‑sensitive readers will feel this more like an energy bar.
Sugar
144HIGHTotal sugar lands at 14g, coming from agave nectar and brown rice syrup, the cane sugar in the dried cranberries, and natural sugars from dates. That’s on the sweeter end for protein bars and leans more on refined syrups than on whole fruit alone. There are no artificial sweeteners or sugar alcohols here—just a clearly sweet bar that will provide quick energy.
Calories
240210HIGHAt 240 calories, most of the energy comes from the syrups and fruit sugars, with almonds contributing meaningful fat and some protein; the 12g protein plays a smaller role. It’s a carb‑and‑fat‑forward profile that makes sense for a satisfying snack or pre‑hike fuel. If you want a higher‑protein mini‑meal, pair it with yogurt or another protein source.
Vitamins & Minerals
Iron is the standout at about 15% of daily value, likely contributed by the pea/rice protein blend along with nuts and seeds. It’s non‑heme iron, so pairing the bar with a vitamin‑C source (an orange, a few berries) can boost absorption. Calcium and potassium show up in smaller amounts from almonds and fruit.
Additives
Additives are minimal: natural vanilla flavor and a bit of almond extract for aroma, plus a light coating of sunflower oil in the dried cranberries to keep them from clumping. The sweeteners—agave nectar and brown rice syrup—are refined syrups used for sweetness and binding, not artificial sweeteners. No sugar alcohols, emulsifiers, or intense sweeteners in the mix.
Ingredient List
Almond tree seeds
Brown rice grain
Yellow pea seeds
Brown rice
Agave
Cranberries
Sugarcane stalks
Sunflower seeds
Dehulled whole grain rice
Date palm fruit
What are people saying?
Sources
Range
“The GFB were my favorites for a while.”
Main Praise
Fans praise flavor and familiarity: tart cranberry pops against roasty almond and vanilla, and it tastes like food rather than lab. On Amazon, it sits around 4.
2 stars across nearly 900 ratings, with one reviewer calling the cranberry bar the best gluten-free bar they’ve tried and noting it actually tames hunger for a couple of hours. Vegan and celiac readers like that it’s free of dairy, soy, and peanuts in the ingredient list, yet still delivers 12g of plant protein.
Independent outlets echo that sentiment: The Beet highlighted GFB bars for bold flavor and simple ingredients that feel indulgent, and Chic Vegan gave taste a clear thumbs-up. Over on Reddit, one user even said GFB was their favorite bar line for a stretch—no small feat in a crowded category.
Main Criticism
Critics cluster around two themes: sweetness and texture. Several reviewers—including a registered dietitian at The Nutritionist Reviews—flag the sugar and 240 calories as more splurge than staple, and note the bar can eat on the sweet side.
Texture is divisive: Chic Vegan wished the bars were firmer for on-the-go snacking, while an Amazon reviewer found this flavor drier and a bit one-note; another teen even joked it "tastes like farts," which tells you taste is personal.
You’ll also see occasional brand-level chatter on Reddit about website clarity and, in the past, a cashew-contamination recall—not a gluten issue, but worth a look if you have tree-nut allergies. And for macro chasers, 12g protein may feel light for meal-replacement territory.
The Middle Ground
Put together, the praise and gripes make sense once you look at the recipe. This isn’t a stealth diet bar; it’s a fruit-and-nut bar with plant protein, held together by rice syrup and agave, so of course it tastes good and skews sweet.
That’s a win if you want quick, friendly fuel without sugar alcohols; it’s a miss if you’re counting on a low-sugar, 20g protein brick.
The texture debate likely comes down to temperature and preference—syrup-bound bars get softer in heat and firmer in the cold—so your glove box in August and your office in January will deliver different bites.
As for the outlier reviews, I’m not ready to put too much stock in a single dramatic taste take; meanwhile, steady 4-star-ish ratings suggest the average experience is positive. If you have nut allergies, the cashew-recall history simply underscores what you already know: always read labels.
For everyone else, the question is whether you want an energy-first bar that tastes like dessert in the best way.
What's the bottom line?
The GFB Cranberry Toasted Almond is a cheerful, chewy, real-ingredient bar that behaves like energy first and protein second. You get 12g of complementary plant protein, satisfying unsaturated fats from almonds and flax, and 14g of sugar from syrups and fruit—no artificial sweeteners and no sugar alcohols. Choose it when you want a gluten-free, vegan bar that actually tastes like cranberries and almonds and keeps you satisfied between meals or before a workout.
Skip it if you’re chasing ultra-low-carb or need 20-plus grams of protein in one go. If you land somewhere in the middle, this is a reliably tasty option—and pairing it with a soy latte, a handful of roasted edamame, or yogurt (if you eat dairy) easily turns it into a higher-protein mini-meal.