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Four-seed dried fruit bar Calories
An energy-dense snack made with dried fruit and four types of seeds, naturally sweet and rich in fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Four-seed dried fruit bar (40 g) has 144 calories. That works out to 360 calories per 100 g. It contains 25.6 g of carbs, 3.4 g of protein, 4.2 g of fat and 3.2 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Four-seed dried fruit bar Nutrition Facts
Selected: 1 piece (medium) · 40 g
144
KCAL / 40G
Carbs
25.6g
· 9% DV
Protein
3.4g
· 7% DV
Fat
4.2g
· 5% 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 67% · Protein 9% · Fat 24%
Four-seed dried fruit bar nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 3.2 g | 11% |
| Protein | 3.4 g | 7% |
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 Four-seed dried fruit bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 144 kcal |
| 1 piece (mini) | 20 g | 72 kcal |
| 1 ounce (medium) | 28.4 g | 102 kcal |
| 1 piece (small) | 30 g | 108 kcal |
| 1 serving (medium) | 40 g | 144 kcal |
| 1 pack (medium) | 50 g | 180 kcal |
| 1 piece (large) | 60 g | 216 kcal |
| 2 piece (double) | 80 g | 288 kcal |
| 100 g | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Four-seed dried fruit bar
What is in a four-seed dried fruit bar?
A four-seed dried fruit bar combines dried fruit with four kinds of seeds, but the exact seeds vary by recipe. Pumpkin, sunflower, sesame and flax are common options; check the ingredient list to find out which four are used in a particular bar.
Does a four-seed dried fruit bar have added sugar?
Some four-seed dried fruit bars contain added sugar or syrup, while others rely on dried fruit for sweetness. Dried fruit already contains natural sugars, so look for ingredients such as sugar, honey or syrup to tell whether extra sweeteners were added.
How do you make a four-seed dried fruit bar at home?
To make a four-seed dried fruit bar, combine chopped dried fruit with four kinds of seeds and press the mixture firmly into a lined pan. If it crumbles, add a little date paste or another sticky dried fruit, then chill it before cutting.
Is a four-seed dried fruit bar a healthy snack?
Yes, a four-seed dried fruit bar can be a convenient snack that provides fiber and energy from dried fruit and seeds. It is also concentrated and naturally sweet, and some versions contain added sweeteners, so check the ingredients and choose a portion that suits you.
How should you store a four-seed dried fruit bar?
Store a four-seed dried fruit bar in an airtight container in a cool, dry place to keep moisture out. Refrigeration can help preserve homemade or opened bars, especially in warm conditions; let a chilled bar soften slightly if it has become firm.
Is a four-seed dried fruit bar good before a workout?
Yes, a four-seed dried fruit bar can be a handy source of carbohydrate before exercise. Its seeds add fat and fiber, which may feel heavy for some people close to a workout, so allow time to see how your stomach responds.
Can a four-seed dried fruit bar replace breakfast?
No, a four-seed dried fruit bar is usually too small and limited to make a balanced breakfast on its own. Pair it with something more substantial, such as yogurt and fresh fruit, if you need a quick breakfast that is more filling.
Why is my four-seed dried fruit bar sticky or crumbly?
A four-seed dried fruit bar is sticky when its dried fruit is moist or the fruit mixture binds tightly, and crumbly when it lacks enough binder or was not pressed firmly. For homemade bars, add a little fruit paste if needed and compact the mixture before chilling.
Can you freeze a four-seed dried fruit bar?
Yes, you can freeze a four-seed dried fruit bar in a sealed freezer-safe container. Separate individual bars with baking paper so they do not stick together, then thaw only the portion you plan to eat; freezing may slightly change its texture.
Can children eat a four-seed dried fruit bar?
Yes, children who can chew solid foods safely can have a four-seed dried fruit bar as an occasional snack. Its sticky texture may be difficult for very young children, so cut it into small pieces and supervise them while they eat.
Four-seed dried fruit bar Vitamins & Minerals
Vitamins
Vitamin E
1.36mg · 9% DV
B6
0.13mg · 8% DV
B3
1.04mg · 7% DV
B1
0.07mg · 6% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.29mg · 13% DV
Phosphorus
76mg · 11% DV
Magnesium
42mg · 10% DV
Potassium ⭐
216mg · 6% DV
Sodium
7.2mg · 0% DV
Four-seed dried fruit bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Four-seed dried fruit bar
To burn the 144 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 Four-seed dried fruit bar?
A four-seed dried fruit bar brings dried fruit and four kinds of seeds together in a compact, ready-to-eat snack. It is a portable modern snack rather than a dish tied to one particular region, and works well when you want something easy to carry in a bag or lunchbox.
The fruit gives it a sweet, chewy base, while the seeds add a little crunch. Enjoy it between meals, on a walk or hike, or with yoghurt for a more rounded snack. It is energy-dense and provides fibre, so a modest portion can be a practical choice when you need a filling bite on the go.
How Nutritious Is Four-seed dried fruit 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 Four-seed dried fruit 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 Four-seed dried fruit bar Contain Allergens?
No known major allergens
Which Diets Is Four-seed dried fruit bar Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Four-seed dried fruit bar Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.36g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.