Fruit and nut bar

Snack

Item Rating: 64/100

1 serving (40 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		1183.4
% Daily Value*
Total Fat		59.2 g	75%
	Saturated Fat	11.8 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		295.9 mg	12%
Total Carbohydrates		147.9 g	53%
	Dietary Fiber	17.8 g	63%
	Sugars	88.8 g
protein		29.6 g	59%
Vitamin D		0 mcg	0%
Calcium		118.3 mg	9%
Iron		5.9 mg	32%
Potassium		887.6 mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 532 cal (42.9%)

Protein: 118 cal (9.5%)

Carbs: 591 cal (47.6%)

About Fruit and nut bar

Fruit and nut bars are a convenient snack typically made from dried fruits, nuts, and seeds, mixed together into a compact bar. Their origin is hard to trace, as variations of similar snacks have been enjoyed worldwide for centuries, especially in Middle Eastern, Mediterranean, and South Asian cuisines. The nutritional profile of fruit and nut bars varies by ingredients but generally includes healthy fats from nuts, natural sugars from dried fruits, dietary fiber, and protein. They are often considered a balanced energy source, providing a combination of macronutrients essential for active lifestyles. These bars may also include additional ingredients like oats, honey, or seeds for added texture and nutrients.

Health Benefits

• Rich in dietary fiber from nuts and dried fruits, aiding digestion and promoting gut health.
• Contains magnesium and vitamin E from nuts, supporting heart health and reducing inflammation.
• Provides natural sugars from dried fruits, offering quick, sustained energy without artificial additives.

Dietary Considerations

Allergens: Contains tree nuts, peanuts, soy (sometimes), gluten (if containing oats/wheat)

Suitable for: Vegetarian, gluten-free (if made with certified gluten-free ingredients), dairy-free (in most cases)

Not suitable for: Nut-free diets, low-carb diets (due to natural sugar content), vegan diets (if honey is used)

Selection and Storage

Store in a cool, dry place to prevent stickiness or spoilage. Refrigeration can extend shelf life, but often isn’t required for commercially packaged bars.

Common Questions About Fruit and nut bar Nutrition

What are the key nutritional contents of a fruit and nut bar?

A typical fruit and nut bar contains around 150-250 calories per serving, with 4-7 grams of protein, 15-25 grams of carbohydrates, and 7-12 grams of fat. The specific nutrient profile varies depending on the ingredients, but these bars often provide essential vitamins like vitamin E, magnesium, and fiber due to the nuts and dried fruits.

Can I eat a fruit and nut bar on a keto diet?

Most fruit and nut bars are not keto-friendly due to their high carbohydrate content, usually ranging from 15-25 grams per serving, primarily from dried fruits and sweeteners. However, there are some keto-specific bars made with low-carb ingredients like almonds and seeds that might fit a keto diet.

Are fruit and nut bars healthy?

Fruit and nut bars can be a healthy snack option as they typically contain whole-food ingredients like nuts, seeds, and dried fruits that provide fiber, healthy fats, and antioxidants. However, some commercially available bars may also include added sugars or preservatives, so it’s best to check the ingredient list for minimal processing.

What is the recommended serving size for a fruit and nut bar?

The recommended serving size for a fruit and nut bar is typically one bar, which weighs around 40-50 grams. This serving provides enough energy for a quick snack, but you should monitor portions if you're trying to control calorie or carbohydrate intake.

How do fruit and nut bars compare to granola bars?

Fruit and nut bars generally have a simpler ingredient list, focusing on whole nuts and dried fruits, while granola bars often include grains like oats and added sweeteners. Fruit and nut bars are usually higher in protein and healthy fats, while granola bars may provide more carbohydrates and sometimes additional fiber from the grains.

Data Sources & Scientific References