Box score
Per serving · from the label · Sep 30, 2026| Serving | Calories | Carbs | Sodium | Protein | Caffeine | Cost / serving |
|---|---|---|---|---|---|---|
| 3 pieces (30 g), Mountain Berry or Strawberry | 100 | 24 g | 50 mg | 0 g | 0 mg | $1.90 |
| 3 pieces (30 g), Salted Watermelon | 90 | 24 g | 100 mg | 0 g | 0 mg | $1.90 |
| 3 pieces (30 g), Black Cherry | 100 | 24 g | 50 mg | 0 g | 50 mg | $1.90 |
Source: the wrapper Nutrition Facts panels and ingredient lists on Clif's product page for each flavor, and the flavor wrappers pictured on the Amazon listing, read Sep 30, 2026. Each 60 g packet is two servings. Cost: $45.49 for 12 packets = 24 servings = $1.90 per serving ($3.79 per packet). Caffeine is the amber cell: Black Cherry's wrapper says "+50mg caffeine" and Clif lists 50 mg per serving, so a whole packet (six pieces) is 100 mg. The other three flavors have no caffeine-containing ingredient; Clif lists caffeine only for its caffeinated flavors.
A meal a few hours ahead is the usual lead-in.
Measured carbohydrate on long sessions, a few pieces at a time.
No protein; a normal meal does more.
Sugar chews, not a snack for the office.
Scouting report
Facts, not hypeStrengths
- Easy to count: about 8 g of carbohydrate per piece, 24 g per three-piece serving.
- Three of the four flavors carry a USDA Organic seal on the wrapper.
- Salted Watermelon doubles the sodium (100 mg per serving) without caffeine.
Limits
- Black Cherry has 50 mg of caffeine per three pieces; it looks like the others at a glance.
- The listing does not say how many packets of each flavor are in the 12.
- $1.90 per serving on our date from a third-party seller, more than a scoop of drink mix.
- Sodium (50–100 mg) is small next to what heavy sweaters lose.
Best use
- Runs, rides and hikes longer than about 70–90 minutes, taken with water.
- Sessions under an hour generally need no mid-session carbohydrate at all.
What the label shows
We read each flavor's wrapper Nutrition Facts and ingredient list on Clif's product pages and checked the four wrappers shown in the Amazon listing's main image, on Sep 30, 2026. All four are 60 g packets of six pieces, labeled as two servings of three pieces (30 g).
| Flavor | Per 3 pieces | What to know |
|---|---|---|
| Mountain Berry | 100 cal, 24 g carbs, 50 mg sodium, 0 mg caffeine | USDA Organic seal on the wrapper; no caffeine source in the ingredients. |
| Strawberry | 100 cal, 24 g carbs, 50 mg sodium, 0 mg caffeine | USDA Organic seal on the wrapper; no caffeine source. |
| Salted Watermelon | 90 cal, 24 g carbs, 100 mg sodium, 0 mg caffeine | Wrapper reads "+2X sodium"; USDA Organic seal; no caffeine source. |
| Black Cherry | 100 cal, 24 g carbs, 50 mg sodium, 50 mg caffeine | Caffeine from green tea extract. No USDA Organic seal on the wrapper pictured, though several ingredients are marked organic. |
| Sugars (all four) | 12 g, all added (24% DV) | Half of the carbohydrate counts as sugar; the rest comes mainly from tapioca syrup and maltodextrin. |
| Potassium (all four) | 18 mg | Negligible. |
| Main ingredients | Tapioca syrup, cane sugar, maltodextrin | All three marked organic; then pectin, citric acid, flavors, color from fruit or vegetable juice, sea salt, potassium citrate, organic sunflower oil and organic carnauba wax (order varies slightly by flavor). |
What the evidence shows
Chews exist to deliver carbohydrate during long exercise. The ISSN nutrient-timing position stand describes about 30–60 g of carbohydrate per hour for sessions running past roughly 70 minutes [1]. By the label, that is roughly one to two and a half servings an hour, or about four to seven pieces. Those figures come mostly from studies in trained athletes; for a recreational run of under an hour, the same guidance does not call for any mid-session fuel.
Caffeine is the flavor-by-flavor issue. The FDA cites 400 mg a day as an amount not generally associated with negative effects for most adults, and says people who are pregnant, trying to become pregnant, breastfeeding, or concerned about a condition or medication should talk to a health care provider about limits [2]. A full Black Cherry packet is 100 mg; two packets on a long ride plus morning coffee can add up faster than people expect.
The ISSN's 2021 caffeine position stand reviews research, mostly in trained adults, that commonly used 3–6 mg of caffeine per kilogram of body mass, typically about an hour before exercise; it says the minimum effective dose is unclear and may be as low as 2 mg/kg, and that side effects and effects on sleep vary a lot between people [3]. A 50 mg serving is below those study doses for most adults. We make no claim that it changes how a session goes; the practical point is simply to know which packet you are opening, and when.
The Black Cherry packets contain caffeine (50 mg per three pieces, 100 mg per packet). If you are sensitive to caffeine, train in the evening, are pregnant or nursing, or take medication that interacts with caffeine, set those packets aside or ask a clinician first. The other three flavors in this pack are caffeine-free.
Game plan: using it in a session
A sequence to rehearse in training, not a promised result.
Sort the packets
Pull out the Black Cherry packets so you always know when you are taking caffeine.
Start after the first hour
On sessions longer than about 70–90 minutes, begin with two or three pieces around the 45–60 minute mark.
Keep a steady rhythm
Two or three pieces every 20–30 minutes lands roughly in the 30–60 g per hour range; adjust to what your stomach tolerates.
Chase with water
Take each serving with a few sips of water or a drink mix.
Count caffeine for the day
If you use Black Cherry, add it to your coffee and tea total and keep it well away from bedtime.
Price and where it is sold
On Sep 30, 2026, the CLIF BLOKS 4-Flavor Variety Pack, 12 packets listed at $45.49, in stock, shipped and sold by Shayan Mart LLC, a third-party seller. The listing marked it non-returnable due to food safety reasons. That is $3.79 per packet or $1.90 per three-piece serving. The listing does not state the flavor split, and its main image shows Mountain Berry, Salted Watermelon, Black Cherry and Strawberry.
Who should look elsewhere
- Anyone avoiding caffeine entirely should buy a single caffeine-free flavor rather than a variety pack.
- Anyone who is pregnant or nursing, sensitive to caffeine, or taking medication should ask a clinician before using the caffeinated flavor.
- Anyone limiting added sugar on a clinician's advice; each serving is 12 g added sugar.
- Anyone whose sessions are under an hour; water and normal meals cover it.
Sources
- International Society of Sports Nutrition. Position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 2017 (PMID 28919842). link
- U.S. Food and Drug Administration. Spilling the beans: how much caffeine is too much? link
- International Society of Sports Nutrition. Position stand on caffeine and exercise. Journal of the International Society of Sports Nutrition, 2021 (PMID 33388079). link
- Clif Bar & Company. CLIF BLOKS product pages for Black Cherry, Mountain Berry, Strawberry and Salted Watermelon (wrapper Nutrition Facts, ingredients, caffeine per serving), clifbar.com, accessed Sep 30, 2026.
- Amazon listing B00X8GF80U: title, price, seller, return status and wrapper images, viewed Sep 30, 2026.
This entry is educational and is not medical advice. Ask a qualified clinician before changing how you eat, drink or supplement around exercise, especially if you are pregnant, nursing, have an existing condition, or take medication.