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Garden nut bar Calories
High energy, healthy fats, fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Garden nut bar (35 g) has 182 calories. That works out to 520 calories per 100 g. It contains 13.3 g of carbs, 4.6 g of protein, 11.9 g of fat and 2.4 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Garden nut bar Nutrition Facts
Selected: 1 piece (medium) · 35 g
182
KCAL / 35G
Carbs
13.3g
· 5% DV
Protein
4.6g
· 9% DV
Fat
11.9g
· 15% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 10% · Fat 60%
Garden nut bar nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 4.6 g | 9% |
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 Garden nut bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 182 kcal |
| 1 piece (mini) | 15 g | 78 kcal |
| 1 piece (small) | 25 g | 130 kcal |
| 1 piece (large) | 50 g | 260 kcal |
| 2 piece (double) | 70 g | 364 kcal |
| 1 piece (jumbo) | 70 g | 364 kcal |
| 100 g | 100 g | 520 kcal |
| 1 pack (whole) | 100 g | 520 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Garden nut bar
What is in a Garden nut bar?
The exact ingredients in a Garden nut bar depend on its recipe. Nut bars commonly combine nuts, sometimes seeds, and a binder that holds them together; use the ingredient list on the wrapper to identify the specific ingredients in this bar.
Is a Garden nut bar good for you?
A Garden nut bar can be a convenient snack, providing fibre and mostly unsaturated fats from nuts. It is also energy-dense, so it works best as a portioned snack rather than a substitute for a varied meal.
Can a Garden nut bar replace a meal?
No, a Garden nut bar is generally better as a snack than as a full meal. It may not provide the range of foods and nutrients you would get from a balanced meal; pair it with fruit or yogurt if you need a more substantial snack.
Does a Garden nut bar help with weight loss?
A Garden nut bar does not cause weight loss by itself. Its compact size can make it easy to overeat, so count it as a snack rather than an unlimited health food when planning meals for weight management.
How should you store a Garden nut bar after opening?
Keep a Garden nut bar in a cool, dry place and reseal the wrapper or place it in an airtight container after opening. Heat and humidity can soften it or make it stale; follow the package date and storage directions.
Is a Garden nut bar a good snack before a workout?
Yes, a Garden nut bar can be a portable snack before exercise. Its fat and fibre may take longer to digest than a lighter carbohydrate snack, so eating it well before training may feel more comfortable than having it just beforehand.
Can people with diabetes eat a Garden nut bar?
People with diabetes may be able to include a Garden nut bar, but should account for its carbohydrates and any sweeteners in their meal plan. Nut content does not cancel out the bar’s effect on blood glucose; ask your dietitian how it fits your plan.
Why does a Garden nut bar fall apart?
A Garden nut bar can crumble if its binder is insufficient, if the mixture was not pressed firmly, or if the bar has dried out. For a homemade version, press the mixture tightly into the pan and chill it before cutting.
Can you freeze a Garden nut bar?
Yes, you can freeze a Garden nut bar in an airtight container. Let it thaw while still wrapped to limit condensation; the texture may be softer or less crisp afterward, but freezing is a practical way to store extra bars.
Can children eat a Garden nut bar?
Yes, older children can usually eat a Garden nut bar as a snack if they tolerate its ingredients. For young children, break it into small, manageable pieces because firm nut pieces can pose a choking risk.
Garden nut bar Vitamins & Minerals
Vitamins
Vitamin E
2.52mg · 17% DV
Biotin
2.8µg · 9% DV
B1
0.09mg · 8% DV
B5
0.24mg · 5% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.42mg · 18% DV
Phosphorus
74mg · 11% DV
Magnesium
42mg · 10% DV
Potassium ⭐
137mg · 4% DV
Sodium
21mg · 1% DV
Garden nut bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garden nut bar
To burn the 182 calories in 1 piece (medium) (35 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 Garden nut bar?
Garden nut bar is a compact, ready-to-eat bar made to bring a selection of nuts together in a convenient snack. The exact mix and any ingredients that hold it together vary by recipe, so its sweetness and texture can differ from one bar to another. It is a portable option rather than a dish tied to one particular regional tradition.
Expect a dense, often crunchy bite and the roasted, mildly sweet or savoury flavour of nuts. Enjoy it on its own between meals, pack it for a walk, or serve it with fruit or yoghurt for a more filling snack. It is energy-dense, with substantial fat and fibre as well as some protein; 100 g provides 520 kcal. A medium piece is about 35 g, a handy portion if you want something smaller alongside tea or coffee.
How Nutritious Is Garden nut bar?
Nutrient density
High
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 Garden 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 Garden nut bar Contain Allergens?
Contains these allergens:
Which Diets Is Garden nut bar Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Garden nut bar Fat Profile
SATURATED
1.68g
MONOUNSATURATED
6.48g
POLYUNSATURATED
3.82g
Omega 6:3 ratio 14.9:1
Above the ideal 4:1 (14.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.