1 piece (medium) of Fruit and nut bar (40 g) has 172 calories. That works out to 430 calories per 100 g. It contains 20.8 g of carbs, 3.8 g of protein, 8.8 g of fat and 3 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Fruit and nut bar Nutrition Facts

Selected: 100 g

430

KCAL / 100G

Carbs

52g

· 19% DV

Protein

9.5g

· 19% DV

Fat

22g

· 28% DV

Fiber

7.5g

· 27% DV

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

Calories come from: Carbs 47% · Protein 9% · Fat 44%

Fruit and nut bar Vitamins & Minerals

Vitamins

Vitamin E

4.2mg · 28% DV

Biotin

6µg · 20% DV

0.32mg · 19% DV

0.22mg · 18% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

245mg · 35% DV

Magnesium

118mg · 28% DV

Zinc

2mg · 18% DV

How Nutritious Is Fruit and nut bar?

Nutrient density

Medium

54/ 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.

Fruit and nut bar Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Fruit and nut bar

To burn the 430 calories in 100 g:

🚶

106min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

50min

Swimming

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

Is Fruit and nut 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 Fruit and nut bar Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy free

Sesame yes

Which Diets Is Fruit and nut 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

Fruit and nut bar Fat Profile

SATURATED

3.1g

MONOUNSATURATED

10.2g

POLYUNSATURATED

5.3g

⚖️

Omega 6:3 ratio 40:1

Above the ideal 4:1 (40:1).

Compare Fruit and nut bar

🍫vs🧴

Fruit and nut bar vs Hawthorn Vinegar412 kcal more per 100 g

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Fruit and nut bar vs Tantuni220 kcal more per 100 g

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Fruit and nut bar vs Chicken Wrap235 kcal more per 100 g

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Fruit and nut bar vs Protein Bar80 kcal more per 100 g

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Foods Similar to Fruit and nut bar

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Fruit and nut bar

Can a fruit and nut bar be eaten before a workout?

It can be a convenient pre-workout snack, especially 30–60 minutes before a walk, ride, or endurance session. If you are prone to stomach discomfort during exercise, try a smaller portion first.

Is a fruit and nut bar enough after a workout?

It can work as a quick post-workout snack, but it may not be enough on its own for muscle recovery. Pairing it with yogurt, milk, kefir, or another protein-rich food makes a more balanced recovery option.

Can a fruit and nut bar replace breakfast?

It can be useful when you are short on time, but it is not an ideal regular replacement for a full breakfast. Adding yogurt, milk, or another nourishing food can make it more filling and balanced.

Is it okay to eat a fruit and nut bar at night?

A small portion can be fine for late-night hunger, but these bars are energy-dense and easy to eat quickly. People with reflux, a sensitive stomach, or a habit of late-night overeating may prefer not to eat one close to bedtime.

Is a fruit and nut bar the same as a protein bar?

No. Fruit and nut bars are usually based on dried fruit, nuts, and seeds, while protein bars more often contain added protein, sweeteners, or coatings. Comparing the ingredient lists is the best way to tell them apart.

Do fruit and nut bars contain added sugar?

Some are sweetened only by dried fruit, while others contain syrup, honey, sugar, or chocolate. “No added sugar” may be useful information, but it does not mean the bar is not sweet or concentrated.

Why is it easy to overeat fruit and nut bars even though they seem healthy?

Nuts and dried fruit are nutritious but concentrated, so a relatively small bar can be very filling in energy terms. Because bars are portable and quick to eat, checking the pack size and serving suggestion can help with portion awareness.

How should a fruit and nut bar be stored?

Keep unopened bars in a cool, dry place away from direct sunlight. Once opened, store them in an airtight container and discard them if they develop mold, an off smell, or a rancid taste.

Can fruit and nut bars be frozen?

Freezing is usually unnecessary because packaged bars are designed to keep at room temperature. For homemade or opened bars in hot weather, freezing can help them stay firm, although it may slightly change their texture.

Who should avoid fruit and nut bars?

People with tree nut, peanut, or sesame allergies should avoid this product because it contains these allergens. Anyone with a severe allergy should also check the label for cross-contact warnings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026