High-Calorie Protein Bars for Endurance, Expeditions and Weight Gain Big energy. Small bar.
Up to 557 calories in a soft 120g oat bar. Vegan, gluten-free, and easy to get down when eating is hard.
Made in small batches in the UKShips to 21 countries
“A star of my South Pole food supply. Easy to eat, even at minus 45.”
Phoenix Bars
High-calorie oat flapjack in six flavours. Mixed packs have the same number of every flavour.
- Up to 557 calories
- Up to 66g carbs
- Up to 19g protein
- Vegan · gluten-free
- A meal's worth of energy in a 120g bar
- Eat it on the move, or stir into hot water for porridge
- Won't freeze or melt, with up to a 2-year shelf life
Mixed packs
12-bar mixed pack: two of each flavour, 6,462 calories
Or build your own mix £5.25 a bar
Vanilla552 calories
Chocolate533 calories
Salted Caramel529 calories
Ginger531 calories
Apple & Cinnamon529 calories
Cherry Bakewell557 calories
When eating is hard, every bite has to count.
Up to 557 calories in 120g
About 4.6 calories per gram, more than typical energy bars, protein bars or gels. More energy from less food.
Soft, not chalky
It's a pressed oat flapjack, so it breaks into chunks and stays soft at minus 45. It won't melt in desert heat either.
Not sickly sweet
Sweet gels and bars get hard to face after a few hours, so all six flavours are deliberately mild.
Easy to get down
Low volume and soft, so it's a smaller ask when you don't feel like eating. As one customer put it: “Low volume, not too sweet and easy to digest.”
Where customers have taken Phoenix Bars
- The South Pole
- Everest
- Denali
- Manaslu
- Ama Dablam
- Peak Lenin
- The Himalayas
- Marathon des Sables
- Atlantic rows
- Land's End to John o' Groats
- The Lofoten Islands
- Arctic ski tours
- Iceland on foot
- Dragon's Back
- Coast to Coast
- 200-mile ultras
- Winter ultras
- Fell rounds
- Snowdon
Real places our customers have taken Phoenix Bars. Not affiliated with or endorsed by any event or organiser.
20,000+
bars shipped.
Hand-packed by James and sent to 21 countries. Here are a few of the places they ended up.
Shop the bars
When to eat a high-calorie bar
Eat a few bites every hour or so. Soft and not too sweet, so it makes a change from another gel when your stomach is tired.
Ultra running fuel guide120g, up to 557 calories, and it won't freeze at minus 45 or melt in the Sahara. Easy to count and easy to pack.
Expedition food guideWhen a full plate feels like too much, or you're trying to gain weight, a few bites of a soft bar can be an easier start. Crumble it into warm milk if chewing is hard.
What to eat when appetite is lowFits in a jersey pocket. Frank ate them all the way from Land's End to John o' Groats.
How it stacks upPhoenix Bars vs energy bars, protein bars and gels
| Feature | Phoenix Bar | Energy bar | Protein bar | Energy gel |
|---|---|---|---|---|
| Calories per serving | Up to 557 | ~250 | ~200 | ~100 |
| Calories per gram | 4.6 | 3.8 | 3.5 | 1.4 |
| Carbs and protein in one serving | Up to 66g and 19g | Carbs, little protein | Protein, fewer carbs | Carbs only |
| Won't freeze or melt | Some | Some | Some | |
| Vegan and gluten-free, every flavour | Some | Some | Some | |
| Eat it, or stir it into porridge | No | No | No |
Phoenix figures as printed on our packs. Others are typical values for leading UK products in each category.
What's inside a Phoenix Bar
Gluten-free rolled oats
The base of every bar, between 26% and 32% of the recipe, and the reason it eats like a flapjack.
Soy and pea protein
Soy protein isolate and pea protein crisps give up to 19g of plant protein per bar.
Coconut and rapeseed oil
Fat carries more than twice the energy of carbs or protein, gram for gram. It's how up to 557 kcal fits into 120g.
Glucose syrup and sugar
Quick carbohydrate, and part of why the bar stays soft instead of drying out.
Real flavour
Dark chocolate drops, dried apple and cinnamon, ground ginger, and almonds in the Cherry Bakewell. No artificial sweeteners or colours.
Nutrition and ingredients, every flavour
Tap a flavour to see its nutrition label, ingredients and allergens.
Vanilla (Original)
| Energy | 552 kcal |
|---|---|
| Fat | 23g |
| of which saturates | 11g |
| Carbohydrate | 66g |
| of which sugars | 29g |
| Fibre | 4.6g |
| Protein | 18g |
| Salt | 0.41g |
Energy, carbs and protein as printed on the pack. Typical values. Full vitamin and mineral breakdown on request.
Ingredients: Vanilla (Original)
GF Rolled Oats (32%), Glucose Syrup (SULPHITES), Sugar, Coconut Oil, SOY Protein Isolate (7%), Pea Protein Crisps (6%) [Pea protein, Rice flour], Rapeseed Oil, GF Oat Flour, Glycerine, Plain Caramel [Glucose syrup, Water, Sugar], Natural Flavouring (1.3%), Antioxidant: Mixed Tocopherols (Vitamin E).
Allergens are in bold. Made in an environment that handles egg, gluten, milk, nuts, peanuts, sesame, soy and sulphites. May contain nuts, eggs, sesame, peanuts and milk.
Storage and shelf life
Up to a 2-year best-before date. Store somewhere cool and dry. The bar holds its texture in freezing and hot conditions, so it's fine in a pack, drop bag or kit box.
How to eat it
Eat it whole, break it into chunks for long days, or crumble it into hot water or milk for a quick porridge.
Cherry Bakewell
| Energy | 557 kcal |
|---|---|
| Fat | 24.8g |
| of which saturates | 12.5g |
| Carbohydrate | 60g |
| of which sugars | 19.5g |
| Fibre | 4.4g |
| Protein | 18g |
| Salt | 0.18g |
Energy, carbs and protein as printed on the pack. Typical values. Full vitamin and mineral breakdown on request.
Ingredients: Cherry Bakewell
Gluten Free Rolled Oats, Glucose Syrup, Sugar, Coconut Oil, SOY Protein Isolate, Pea Protein Crisps [Pea protein, Rice flour], Rapeseed Oil, ALMONDS, Glycerine, Plain Caramel [Glucose syrup, Water, Sugar], Cherry Flavouring (1%), Natural Flavouring (0.5%), Antioxidant: Tocopherols.
Allergens are in bold. Made in an environment that handles egg, gluten, milk, nuts, peanuts, sesame, soy and sulphites. May contain nuts, eggs, sesame, peanuts and milk.
Storage and shelf life
Up to a 2-year best-before date. Store somewhere cool and dry. The bar holds its texture in freezing and hot conditions, so it's fine in a pack, drop bag or kit box.
How to eat it
Eat it whole, break it into chunks for long days, or crumble it into hot water or milk for a quick porridge.
Chocolate
| Energy | 533 kcal |
|---|---|
| Fat | 22.3g |
| of which saturates | 12.7g |
| Carbohydrate | 62g |
| of which sugars | 19.4g |
| Fibre | 6.2g |
| Protein | 19g |
| Salt | 0.17g |
Energy, carbs and protein as printed on the pack. Typical values. Full vitamin and mineral breakdown on request.
Ingredients: Chocolate
GF Rolled Oats (26%), Glucose Syrup, Sugar, Coconut Oil, SOY Protein Isolate (7%), Pea Protein Crisps (6%) [Pea protein, Rice flour], Rapeseed Oil, GF Oat Flour, Dark Chocolate Drops (5%) [cocoa mass, sugar, cocoa butter, fat-reduced cocoa powder, emulsifier: SOYA lecithin], Glycerine, Cocoa Powder (3.7%) [Acidity regulator: Potassium Carbonate], Natural Flavouring, Antioxidant: Mixed Tocopherols (Vitamin E).
Allergens are in bold. Made in an environment that handles egg, gluten, milk, nuts, peanuts, sesame, soy and sulphites. May contain nuts, eggs, sesame, peanuts and milk.
Storage and shelf life
Up to a 2-year best-before date. Store somewhere cool and dry. The bar holds its texture in freezing and hot conditions, so it's fine in a pack, drop bag or kit box.
How to eat it
Eat it whole, break it into chunks for long days, or crumble it into hot water or milk for a quick porridge.
Salted Caramel
| Energy | 529 kcal |
|---|---|
| Fat | 21.7g |
| of which saturates | 12.3g |
| Carbohydrate | 64g |
| of which sugars | 19.4g |
| Fibre | 4.6g |
| Protein | 18g |
| Salt | 0.65g |
Energy, carbs and protein as printed on the pack. Typical values. Full vitamin and mineral breakdown on request.
Ingredients: Salted Caramel
GF Rolled Oats, Glucose Syrup, Sugar, Coconut Oil, SOY Protein Isolate, Pea Protein Crisps [Pea protein, Rice flour], Rapeseed Oil, GF Oat Flour, Glycerine, Plain Caramel [Glucose syrup, Water, Sugar], Natural Flavouring (0.5%), Sea Salt (0.4%), Antioxidant: Tocopherols.
Allergens are in bold. Made in an environment that handles egg, gluten, milk, nuts, peanuts, sesame, soy and sulphites. May contain nuts, eggs, sesame, peanuts and milk.
Storage and shelf life
Up to a 2-year best-before date. Store somewhere cool and dry. The bar holds its texture in freezing and hot conditions, so it's fine in a pack, drop bag or kit box.
How to eat it
Eat it whole, break it into chunks for long days, or crumble it into hot water or milk for a quick porridge.
Apple & Cinnamon
| Energy | 529 kcal |
|---|---|
| Fat | 20.9g |
| of which saturates | 11.9g |
| Carbohydrate | 66g |
| of which sugars | 22.4g |
| Fibre | 5.5g |
| Protein | 18g |
| Salt | 0.18g |
Energy, carbs and protein as printed on the pack. Typical values. Full vitamin and mineral breakdown on request.
Ingredients: Apple & Cinnamon
GF Rolled Oats (26%), Glucose Syrup, Sugar, Coconut Oil, SOY Protein Isolate (7%), Pea Protein Crisps (6%) [Pea protein, Rice flour], Rapeseed Oil, GF Oat Flour, Glycerine, Dried Apple Pieces (4%) [Naturally occurring SULPHITES present], Plain Caramel [Glucose syrup, Water, Sugar], Cinnamon (0.6%), Antioxidant: Mixed Tocopherols (Vitamin E).
Allergens are in bold. Made in an environment that handles egg, gluten, milk, nuts, peanuts, sesame, soy and sulphites. May contain nuts, eggs, sesame, peanuts and milk.
Storage and shelf life
Up to a 2-year best-before date. Store somewhere cool and dry. The bar holds its texture in freezing and hot conditions, so it's fine in a pack, drop bag or kit box.
How to eat it
Eat it whole, break it into chunks for long days, or crumble it into hot water or milk for a quick porridge.
Ginger
| Energy | 531 kcal |
|---|---|
| Fat | 21.4g |
| of which saturates | 12.1g |
| Carbohydrate | 65g |
| of which sugars | 19.1g |
| Fibre | 4.7g |
| Protein | 18g |
| Salt | 0.18g |
Energy, carbs and protein as printed on the pack. Typical values. Full vitamin and mineral breakdown on request.
Ingredients: Ginger
GF Rolled Oats, Glucose Syrup, GF Oat Flour, Sugar, Coconut Oil, SOY Protein Isolate, Pea Protein Crisps [Pea protein, Rice flour], Rapeseed Oil, Glycerine, Plain Caramel [Glucose syrup, Water, Sugar], Vanilla Flavouring (1%) [Water, propylene glycol, caramel sugar syrup, thickener: xanthan gum; acidity regulator: citric acid; preservative: potassium sorbate], Ground Ginger (1%), Antioxidant: Tocopherols.
Allergens are in bold. Made in an environment that handles egg, gluten, milk, nuts, peanuts, sesame, soy and sulphites. May contain nuts, eggs, sesame, peanuts and milk.
Storage and shelf life
Up to a 2-year best-before date. Store somewhere cool and dry. The bar holds its texture in freezing and hot conditions, so it's fine in a pack, drop bag or kit box.
How to eat it
Eat it whole, break it into chunks for long days, or crumble it into hot water or milk for a quick porridge.
Built from 150 conversations
I'm James. I built a high-calorie bar after 150 conversations with ultra runners, expedition teams and people who find eating hard. Every bar still goes through my hands before it reaches yours.
I asked 150 people
Ultra runners, expedition leaders and people who find eating hard told me what their food got wrong.
Three years on the recipe
About 18 months of that went into keeping it soft at minus 45 without it melting in the heat.
Sharing what I learned
Including a talk at a Marathon des Sables event. More than 50 MDS runners have used Phoenix Bars.
I still pack every order
Every box is packed by hand before it goes out.
Phoenix Bars reviews: rated 4.9 out of 5 by 390 verified customers
★★★★★A star of my South Pole food supply. Easy to eat, even at minus 45.
★★★★★Phoenix Bars pack a lot of calories into such a small bar, which makes it easier to eat during ultra marathons.
★★★★★I lost my appetite for plenty of different types of food, but not Phoenix Bars.
★★★★★They fuel exceptionally well, cause no issues and reduce the amount of food I need to carry.
★★★★★Having the bars helped to keep me energised even above 6,000m.
★★★★★I took 33 Phoenix Bars to climb Manaslu and they certainly helped.
High-calorie protein bars, made in the UK
Phoenix Bars are high-calorie protein bars for days when you need more energy than normal food can easily give you. Each 120g bar has up to 557 calories, up to 66g of carbohydrate and up to 19g of plant protein, so it works as a compact meal bar on a long run, an expedition ration, or an easy snack between meals.
Many customers use them as high calorie bars for weight gain, when they want to put weight back on or hold it steady. Others keep them as high calorie protein snacks for days when their appetite is low, or as calorie-dense fuel for ultra marathons, climbs and ocean rows. Every flavour is vegan, gluten-free and palm oil free, and the bars are made in small batches in the UK.
If you have been comparing weight gain bars, protein bars for weight gain or other calorie bars, the big difference is size. Most top out at around 200 to 250 calories. A Phoenix Bar gives you up to 557, with carbs, fats and protein together, in one soft bar you can eat a few bites at a time or turn into an easy porridge.
Still comparing? See our guides to the best meal replacement bars in the UK, the best energy bars for weight gain, the highest-calorie bars in the UK and our list of high-calorie snacks.
Phoenix Bars questions, answered
What are Phoenix Bars?
Phoenix Bars are high-calorie nutrition bars designed to provide a compact, energy-dense food option for extreme endurance activities, expeditions, and situations where maintaining adequate calorie intake can be difficult.
How many calories are in a Phoenix Bar?
Each Phoenix Bar delivers up to 557 calories per bar, making it significantly more calorie-dense than standard energy bars or snacks.
Who are Phoenix Bars designed for?
Phoenix Bars are designed for ultra-endurance athletes, expedition teams, mountaineers and individuals seeking a high-calorie food option during periods of reduced appetite or unintended weight loss.
Are Phoenix Bars suitable for people with reduced appetite?
Phoenix Bars can be suitable for individuals looking to increase calorie intake when appetite is reduced, as they provide a large amount of energy in a small, soft, and easy-to-eat format. Our guide on high-calorie food when eating is difficult explains why calorie density matters when appetite is limited.
Are Phoenix Bars good for weight gain?
Each Phoenix Bar adds up to 557 calories in a small, soft, easy-to-eat format, which is why many customers use them as high calorie bars for weight gain when full meals are difficult or appetite is low. One bar between meals adds a meaningful share of a day's calorie target without filling you up before your next meal.
Are Phoenix Bars flapjacks?
Yes. Phoenix Bars are oat-based, high calorie flapjacks. The difference from a standard shop flapjack is the engineering: a full 120g bar carrying up to 557 calories, roughly twice the calories of a typical 65g flapjack, with up to 19g of protein and a recipe that will not freeze or melt.
How much protein is in a Phoenix Bar?
Up to 19g per bar, from soya and pea protein, alongside up to 66g of carbohydrate. Phoenix Bars are built calorie-first for total energy intake, so they carry more protein than a standard energy bar but are not a low-calorie protein bar.
Can I order Phoenix Bars in the Netherlands, France, or elsewhere in Europe?
Yes. Phoenix Bars ship across Europe, including the Netherlands, France, Belgium and Germany, and to Canada, Australia, New Zealand, Singapore and Hong Kong. EU orders arrive in 4-10 business days with all taxes and duties collected at checkout: we're IOSS-registered, so your parcel clears customs with nothing to pay on delivery and no courier handling fees. The total you see at checkout is the final price. Orders to Canada, Australia, New Zealand, Singapore and Hong Kong take 5-15 business days; any local import charges, where they apply, are payable on delivery under your country's rules. We do not ship to the USA yet. If you are in the US, email me at jfrost@flaming-phoenix.co.uk and I will tell you the moment it opens.
Plan your fuelling
Practical, free guides for races, expeditions and days when eating is hard.
Ultra endurance
Expeditions and hiking
Fuel your next big effort
Most people start with the 12-bar mixed pack: two of every flavour, so you find your favourite.
Get the 12-bar pack