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Carrot & Date Bar Calories
Fiber-containing fruit and vegetable snack bar
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Carrot & Date Bar (40 g) has 149 calories. That works out to 372 calories per 100 g. It contains 25.4 g of carbs, 1.9 g of protein, 4.5 g of fat and 3.2 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Carrot & Date Bar Nutrition Facts
Selected: 1 piece (medium) · 40 g
149
KCAL / 40G
Carbs
25.4g
· 9% DV
Protein
1.9g
· 4% DV
Fat
4.5g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 5% · Fat 27%
Carrot & Date Bar nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.56 g | 3% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 25.4 g | 9% |
| Fiber | 3.2 g | 11% |
| Protein | 1.9 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Carrot & Date Bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 149 kcal |
| 1 piece (mini) | 25 g | 93 kcal |
| 1 piece (small) | 35 g | 130 kcal |
| 1 pack (medium) | 40 g | 149 kcal |
| 1 piece (large) | 55 g | 205 kcal |
| 1 piece (jumbo) | 70 g | 260 kcal |
| 2 piece (double) | 80 g | 298 kcal |
| 100 g | 100 g | 372 kcal |
| 3 piece (triple) | 120 g | 446 kcal |
Calculated from 372 calories per 100 g.
Frequently Asked Questions About Carrot & Date Bar
What is in a carrot and date bar?
A carrot and date bar usually combines dates and carrot, with other ingredients varying by recipe. Oats, nuts, seeds, spices, or a binding ingredient may be included, so bars do not all have the same texture or ingredient list.
How do you make a carrot and date bar at home?
To make a carrot and date bar, blend pitted dates with grated carrot and the recipe’s dry ingredients, press the mixture firmly into a pan, and chill until set. Cut it into bars once it holds together.
How should you store a carrot and date bar after opening?
Store an opened carrot and date bar in an airtight container in a cool, dry place. A moist homemade version should be refrigerated; keeping it sealed helps prevent it from drying out or picking up other food odors.
Can you freeze carrot and date bars?
Yes, carrot and date bars can be frozen. Wrap or separate the pieces before placing them in a sealed freezer-safe container, then thaw a portion in the refrigerator when you are ready to eat it.
Does a carrot and date bar need to be refrigerated?
A commercially packaged carrot and date bar generally does not need refrigeration while unopened if it is designed for pantry storage. Refrigerate a fresh, homemade bar because grated carrot adds moisture.
Does a carrot and date bar contain added sugar?
Not always: a carrot and date bar may be sweetened only with dates, but some recipes add sugar or syrup. Dates still contain naturally occurring sugars, so “no added sugar” does not mean sugar-free.
Is a carrot and date bar a healthy snack?
A carrot and date bar can be a convenient snack, with fruit and carrot in a portable form. Its overall value depends on the recipe: bars with lots of added sweeteners or few other ingredients may be less balanced.
Can a carrot and date bar help with weight loss?
A carrot and date bar does not cause weight loss by itself. Its fiber may make it more filling than a low-fiber sweet, but the dense, sweet bar is easy to eat quickly, so portion size matters.
Is a carrot and date bar good before a workout?
Yes, a carrot and date bar can work as a pre-workout snack because its dates provide carbohydrate for energy. Eat it early enough to feel comfortable, especially if the bar’s fiber bothers your stomach during exercise.
Can a carrot and date bar replace breakfast?
A carrot and date bar can be part of breakfast, but it may not provide enough variety or staying power on its own. Pair it with yogurt, eggs, or another protein-rich food for a more substantial meal.
Carrot & Date Bar Vitamins & Minerals
Vitamins
Vitamin A
124µg · 14% DV
B1
0.07mg · 6% DV
B6
0.1mg · 6% DV
Vitamin E
0.84mg · 6% DV
Minerals
Manganese
0.34mg · 15% DV
Copper
0.12mg · 13% DV
Phosphorus
58mg · 8% DV
Magnesium
33mg · 8% DV
Potassium ⭐
204mg · 6% DV
Sodium
34mg · 1% DV
Carrot & Date Bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot & Date Bar
To burn the 149 calories in 1 piece (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Carrot & Date Bar?
A Carrot & Date Bar brings together carrot and dates in a compact, ready-to-eat snack. Depending on how it is made, it may be soft and chewy or more firmly pressed, with the dates’ fruity sweetness balancing the carrot’s mild, earthy flavour. It works well as a quick snack on the go, or alongside breakfast, tea or coffee; some people also crumble it over yoghurt.
Carrot and dates give the bar a fruit-and-vegetable character, and it provides 8.1 g of fibre per 100 g. It can suit a vegetarian or vegan way of eating. For a lighter snack, have a smaller portion and pair it with plain yoghurt or a piece of fresh fruit.
How Nutritious Is Carrot & Date Bar?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Carrot & Date Bar Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Carrot & Date Bar Contain Allergens?
No known major allergens
Which Diets Is Carrot & Date Bar Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Carrot & Date Bar Fat Profile
SATURATED
0.56g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.16g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.