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Fruit snack bar Calories
Fruit-based portable snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fruit snack bar (30 g) has 99 calories. That works out to 330 calories per 100 g. It contains 23.4 g of carbs, 0.5 g of protein, 0.5 g of fat and 1.5 g of fiber. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Fruit snack bar Nutrition Facts
Selected: 1 piece (medium) · 30 g
99
KCAL / 30G
Carbs
23.4g
· 9% DV
Protein
0.5g
· 1% DV
Fat
0.5g
· 1% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 2% · Fat 4%
Fruit snack bar nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 1.5 g | 5% |
| Protein | 0.5 g | 1% |
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 Fruit snack bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 99 kcal |
| 1 piece (mini) | 15 g | 50 kcal |
| 1 piece (small) | 25 g | 83 kcal |
| 1 piece (large) | 40 g | 132 kcal |
| 1 pack (large) | 45 g | 149 kcal |
| 2 piece (double) | 60 g | 198 kcal |
| 100 g | 100 g | 330 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Fruit snack bar
What is in a fruit snack bar?
A fruit snack bar usually contains dried fruit, fruit purée, or both; some versions also include grains, nuts, seeds, or added sweeteners. Recipes vary, so a bar described as fruit-based may contain more than fruit.
Are fruit snack bars healthy?
Fruit snack bars can be a convenient portable snack, but they are not automatically equivalent to whole fruit. Some contain added sweeteners, and a bar on its own may be less filling than a snack that also includes protein or fat.
Do fruit snack bars have a lot of sugar?
Sugar levels vary between fruit snack bars. Fruit contributes naturally occurring sugars, while some recipes also use sugar, syrup, or honey. A sweet taste does not tell you whether the sweetness comes only from fruit.
Are fruit snack bars the same as fruit leather?
Not necessarily. Fruit leather is typically fruit purée spread thin and dried, while a fruit snack bar may also contain whole dried-fruit pieces, grains, nuts, or other ingredients. The names and recipes vary between brands.
Are fruit snack bars a good substitute for fresh fruit?
No, fruit snack bars are not a complete substitute for fresh fruit. They are convenient and may contain dried fruit, but their texture and ingredients differ, and some recipes include added sweeteners or other components.
Can fruit snack bars help with weight loss?
A fruit snack bar does not cause weight loss by itself. It can be a portable alternative to some sweets, but its compact, sweet format may make it easy to eat without feeling as satisfied as you would after a more substantial snack.
Are fruit snack bars good for kids' lunchboxes?
Fruit snack bars can be a convenient lunchbox snack for children who can chew their texture safely. Some are sticky or contain firm pieces, so they may not be suitable for very young children; supervise young children while they eat.
How should you store an opened fruit snack bar?
Keep unopened fruit snack bars in a cool, dry place away from direct sunlight. Once opened, wrap the bar or put it in an airtight container to prevent it drying out or picking up moisture, and eat it soon.
How do you make fruit snack bars at home?
To make fruit snack bars at home, blend dried fruit into a thick mixture and combine it with optional oats, nuts, or seeds. Press it into a thin layer and dry it gently; the finished texture depends on the fruit and how much moisture it contains.
Are fruit snack bars good before a workout?
Yes, a fruit snack bar can be a portable source of carbohydrates before exercise. Its sweet, fruit-based texture suits people looking for a quick snack, but try it during a less important workout first if you are unsure how it sits with you.
Fruit snack bar Vitamins & Minerals
Vitamins
B6
0.02mg · 1% DV
Vitamin C
1.2mg · 1% DV
B1
0.01mg · 1% DV
Biotin
0.3µg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
117mg · 3% DV
Manganese
0.08mg · 3% DV
Magnesium
9mg · 2% DV
Sodium
11mg · 0% DV
Fruit snack bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit snack bar
To burn the 99 calories in 1 piece (medium) (30 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 Fruit snack bar?
A fruit snack bar is a portable packaged snack, often made with fruit purée, dried fruit, or a combination of the two. Recipes vary between brands, so check the label if you want to know how much fruit it contains or whether it has added sweeteners.
It is usually sweet and fruity, with a dense, chewy texture. People commonly tuck one into a lunch bag or eat it between meals while travelling, working, or hiking; it also pairs well with tea or coffee. It is mainly a source of carbohydrates, with 78 g per 100 g. For a more substantial snack, have it with plain yoghurt or a handful of nuts.
How Nutritious Is Fruit snack 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
Low
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 Fruit snack 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 snack bar Contain Allergens?
No known major allergens
Which Diets Is Fruit snack 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 snack bar Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.