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Keto nut and seed bar Calories
A low-carbohydrate, energy-dense keto bar made from nuts and seeds.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Keto nut and seed bar (40 g) has 188 calories. That works out to 470 calories per 100 g. It contains 2 g of carbs, 6.1 g of protein, 12.8 g of fat and 10.8 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Keto nut and seed bar Nutrition Facts
Selected: 1 piece (medium) · 40 g
188
KCAL / 40G
Carbs
2g
· 1% DV
Protein
6.1g
· 12% DV
Fat
12.8g
· 16% DV
Fiber
10.8g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 17% · Fat 78%
Keto nut and seed bar nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 10.8 g | 39% |
| Protein | 6.1 g | 12% |
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 Keto nut and seed bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 188 kcal |
| 1 tablespoon (chopped) | 10 g | 47 kcal |
| 1 piece (mini) | 20 g | 94 kcal |
| 1 ounce (medium) | 28.4 g | 133 kcal |
| 1 piece (small) | 30 g | 141 kcal |
| 1 serving (medium) | 40 g | 188 kcal |
| 1 piece (large) | 60 g | 282 kcal |
| 2 piece (double) | 80 g | 376 kcal |
| 100 g | 100 g | 470 kcal |
| 1 cup (chopped) | 125 g | 588 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Keto nut and seed bar
What is in a keto nut and seed bar?
A keto nut and seed bar is usually made with nuts such as almonds or walnuts and seeds such as sesame, chia, or pumpkin seeds. Recipes may also include nut butter, oil, or a sweetener to bind the ingredients and shape the bar.
How do you make a keto nut and seed bar at home?
To make a keto nut and seed bar, combine chopped nuts and seeds with a binder, press the mixture firmly into a pan, then bake it or chill it until set. Unsweetened nut butter can help hold the bar together without adding syrup.
Why does a keto nut and seed bar crumble?
A keto nut and seed bar usually crumbles when the mixture lacks enough binder or was not pressed firmly into the pan. Let a homemade bar cool completely before cutting; adding nut butter or another suitable binder can help it hold its shape.
Does a keto nut and seed bar contain sugar?
Not always; sugar content varies by recipe and product. Some bars use sugar or syrup, while others use non-sugar sweeteners or none at all. The ingredient list is the way to tell which kind you have.
Can a keto nut and seed bar help with weight loss?
A keto nut and seed bar does not cause weight loss on its own. Nuts and seeds are energy-dense, so portion size matters; having a bar as a planned snack may be more useful than adding it on top of your usual snacks.
Can a keto nut and seed bar raise blood sugar?
It may raise blood sugar, although its effect can differ from that of a sugary snack and varies with the recipe and portion. If you have diabetes, monitor your own response and ask your healthcare professional how it fits your care plan.
How should you store a keto nut and seed bar?
Store a keto nut and seed bar according to its package directions, usually in a cool, dry place. After opening, keep it in an airtight container; discard it if it develops an unusual smell or taste, as the nuts and seeds can turn rancid.
Can you freeze a keto nut and seed bar?
Yes, a keto nut and seed bar can be frozen. Wrap bars separately or place them in a sealed freezer container so they do not stick together, then thaw one at room temperature before eating. Its texture may change slightly after thawing.
Is a keto nut and seed bar a meal replacement?
No, a keto nut and seed bar is generally a snack rather than a complete meal. For a more substantial meal, pair it with foods that provide vegetables and a source of protein instead of relying on the bar alone.
Is a keto nut and seed bar good before a workout?
A keto nut and seed bar can be a convenient pre-workout snack. Its fat and fiber may take longer to digest than a lighter snack, so eating it right before exercise could feel uncomfortable for some people.
Keto nut and seed bar Vitamins & Minerals
Vitamins
Vitamin E
3.2mg · 21% DV
Biotin
6µg · 20% DV
B1
0.2mg · 17% DV
Folate
40µg · 10% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.68mg · 30% DV
Phosphorus
152mg · 22% DV
Magnesium
76mg · 18% DV
Potassium ⭐
208mg · 6% DV
Sodium
72mg · 3% DV
Keto nut and seed bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keto nut and seed bar
To burn the 188 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 Keto nut and seed bar?
A keto nut and seed bar brings nuts and seeds together in a compact, portable snack designed for low-carbohydrate eating. It is not tied to one traditional recipe: ingredients and proportions vary, and bars may be bought ready-made or prepared at home.
Expect a dense, crunchy bite, with the toasted, earthy flavours of the nuts and seeds. It works as a between-meal snack, a handy option for travel or a post-walk bite, and can be served with coffee or tea. It is rich in fat and fibre, while remaining low in carbohydrate; it contains 5 g of carbohydrate per 100 g. Because it is energy-dense, keep the portion modest if you want a lighter snack, or pair it with fresh fruit for a more varied bite.
How Nutritious Is Keto nut and seed 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 Keto nut and seed 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 Keto nut and seed bar Contain Allergens?
Contains these allergens:
Which Diets Is Keto nut and seed bar Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Keto nut and seed bar Fat Profile
SATURATED
2.6g
MONOUNSATURATED
10.8g
POLYUNSATURATED
6.52g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.