1 piece (medium) of Dried Fruit Oat Bar (35 g) has 130 calories. That works out to 370 calories per 100 g. It contains 22.8 g of carbs, 2.4 g of protein, 2.8 g of fat and 2.4 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Dried Fruit Oat Bar?

A Dried Fruit Oat Bar brings rolled oats and pieces of dried fruit together in a compact, handheld snack. The fruit adds concentrated sweetness and a little chew against the grainy, sometimes crumbly texture of the oats. Recipes vary, so the exact fruit and how the bar is held together can differ.

It suits a quick breakfast, a lunchbox, or an on-the-go snack, and is often eaten between meals or with tea or coffee. Oats and dried fruit contribute fibre, while the bar is energy-dense for its size. Pair it with plain yoghurt or fresh fruit if you want a more filling snack, or enjoy a smaller portion alongside a drink.

Dried Fruit Oat Bar Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

65g

· 24% DV

Protein

· 14% DV

Fat

· 10% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 8% · Fat 20%

Dried Fruit Oat Bar Vitamins & Minerals

Vitamins

0.22mg · 18% DV

0.15mg · 12% DV

1.6mg · 10% DV

0.5mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

Magnesium

65mg · 15% DV

Selenium

7µg · 13% DV

How Nutritious Is Dried Fruit Oat Bar?

Nutrient density

Medium

45/ 100

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

44/ 100

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.

Dried Fruit Oat Bar Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Dried Fruit Oat Bar

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Dried Fruit Oat 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 Dried Fruit Oat Bar Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Dried Fruit Oat Bar Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Dried Fruit Oat Bar Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.3g

⚖️

Omega 6:3 ratio 21.4:1

Above the ideal 4:1 (21.4:1).

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Foods Similar to Dried Fruit Oat Bar

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

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195 kcal

🍫

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350 kcal

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French Fries

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Frequently Asked Questions About Dried Fruit Oat Bar

What is usually in a dried fruit oat bar?

A dried fruit oat bar is usually made with rolled oats and chopped dried fruit, often held together with a sweetener or fruit purée. Some versions also contain nuts or seeds, so recipes differ in texture and sweetness.

Can a dried fruit oat bar be a good snack before a workout?

Yes, a dried fruit oat bar is a convenient source of carbohydrate before exercise. Eat it early enough to feel comfortable during your workout; the oats and dried fruit may feel heavy if you eat it immediately beforehand.

How do you make a dried fruit oat bar at home?

Combine oats with chopped dried fruit and any nuts or seeds you like, then mix in a binder such as mashed banana or honey. Press the mixture firmly into a pan and bake or chill it until set before cutting.

Why does my homemade dried fruit oat bar crumble?

A homemade dried fruit oat bar often crumbles when the mixture has too little binder or was not pressed firmly enough. Add a little more binder, compress the mixture well, and let the bars cool fully before slicing.

How should you store a dried fruit oat bar after opening the package?

Keep an opened dried fruit oat bar in an airtight container in a cool, dry place. Moisture can make it soft, while heat can affect its texture; follow the package instructions if they give different storage advice.

Can you freeze dried fruit oat bars?

Yes, dried fruit oat bars can be frozen. Wrap them individually or separate them with parchment in a sealed container, then thaw at room temperature before eating. The texture may be softer after thawing.

Is a dried fruit oat bar enough for breakfast?

A dried fruit oat bar can work as a quick breakfast when you are short on time, but it may not keep you full on its own. Pair it with yogurt, milk, or another protein-rich food for a more substantial meal.

Can a dried fruit oat bar replace a meal?

Usually, a dried fruit oat bar is better treated as a snack than as a meal replacement. Pairing it with a protein-rich food can make a more filling snack, but it does not automatically provide the variety of a full meal.

Does a dried fruit oat bar need refrigeration?

An unopened dried fruit oat bar generally does not need refrigeration if its packaging directs you to store it at room temperature. Refrigerate homemade bars or products whose package requires it, and keep them sealed to prevent drying out.

Can people with diabetes eat a dried fruit oat bar?

Some people with diabetes can include a dried fruit oat bar in their eating plan, but dried fruit and added sweeteners can raise blood glucose. Check how it fits your personal plan with your clinician or dietitian.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026