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Date bar Calories
Natural energy source, rich in fiber and potassium
CALORIES
GI
POTASSIUM
FIBER
Date bar Nutrition Facts
Selected: 100 g
310
KCAL / 100G
Carbs
70g
· 85%
Protein
2.5g
· 3%
Fat
4.5g
· 12%
Fiber
7.5g
Date bar Vitamins & Minerals
Vitamins
B5
0.7mg · 14% DV
B6
0.15mg · 9% DV
B3
1.2mg · 8% DV
B1
0.06mg · 5% DV
Minerals
Potassium ⭐
650mg · 19% DV
Magnesium
45mg · 11% DV
Phosphorus
65mg · 9% DV
Iron
1mg · 6% DV
Date bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Date 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 Date bar Contain Allergens?
No known major allergens
Which Diets Is Date bar Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date bar Fat Profile
SATURATED
1g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Date bar
Date bar — Frequently Asked Questions
Is a date bar better before or after a workout?
It can be a convenient source of energy before a walk, run, ride, or other endurance session. After training, it is best paired with a protein-rich food such as yogurt, milk, or a plant-protein option because date bars are not usually high in protein on their own.
Can a date bar be a healthy replacement for dessert?
It can be a practical alternative to some packaged sweets, but it is still a concentrated carbohydrate-rich snack. Treat it as a portioned food rather than assuming that a product made with dates can be eaten without limits.
Is a date bar the same as eating dates?
No. Plain fresh or dried dates are single-ingredient fruit, while a date bar is a processed product that may include oats, nuts, cocoa, syrups, oils, flavourings, or other ingredients. The recipe can vary greatly between brands.
What should I look for on a date bar ingredient list?
Check for added sugars, glucose syrup, sweeteners beyond dates, high amounts of saturated fat, and a long list of additives. A short list led by recognisable ingredients such as dates, oats, and nuts is often a useful sign.
Can I eat a date bar with coffee?
Yes, it can work well as a sweet snack alongside coffee. However, coffee on an empty stomach can cause jitters or stomach discomfort for some people, so the combination may not suit everyone.
Do date bars keep you full?
Their fibre can support fullness, but how satisfying they are depends on the rest of the recipe. Bars containing nuts or seeds are often more filling when paired with yogurt or another protein-containing food than bars based mainly on dates and syrup.
Are date bars a good snack for children?
They can be an occasional snack in an age-appropriate portion, but should not become an all-day grazing food because they are sweet and sticky. Check for hard nut pieces, allergens, and added sugars, especially for younger children.
Are date bars bad for teeth?
Sticky carbohydrate-rich snacks can cling to teeth and contribute to tooth decay when eaten frequently. Drinking water afterwards, maintaining regular brushing, and avoiding repeated snacking throughout the day can help reduce the risk.
How should date bars be stored after opening?
Keep unopened bars in a cool, dry place away from direct sunlight. Once opened, store any remaining portion in an airtight container and follow the storage and use-by guidance on the package.
Who should be cautious with date bars?
People managing diabetes or blood glucose levels should pay attention to serving size and whether the bar contains added sugar. Anyone with allergies to nuts, peanuts, sesame, milk, or soy should also check the label and cross-contamination warnings carefully.
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Nutrition data compiled from USDA FoodData Central and scientific sources.