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Dried Fruit Oat Bar Calories
High fiber, energy-boosting, convenient snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dried Fruit Oat Bar (35 g) has 130 calories. That works out to 370 calories per 100 g. It contains 23.8 g of carbs, 2.3 g of protein, 3 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Dried Fruit Oat Bar Nutrition Facts
Selected: 1 piece (medium) · 35 g
130
KCAL / 35G
Carbs
23.8g
· 9% DV
Protein
2.3g
· 5% DV
Fat
3g
· 4% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 7% · Fat 21%
Dried Fruit Oat Bar nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 2.2 g | 8% |
| Protein | 2.3 g | 5% |
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 Dried Fruit Oat Bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 130 kcal |
| 1 piece (small) | 25 g | 93 kcal |
| 1 serving (medium) | 35 g | 130 kcal |
| 1 piece (large) | 50 g | 185 kcal |
| 1 serving (large) | 50 g | 185 kcal |
| 2 piece (double) | 70 g | 259 kcal |
| 1 pack (double) | 70 g | 259 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Dried Fruit Oat Bar
Are dried fruit oat bars good for you?
Dried fruit oat bars can be a useful, portable snack because oats and dried fruit provide fibre. Some versions also contain added sugar, syrup, or chocolate, so they are not all nutritionally alike; check the ingredients when choosing one.
How do you make a dried fruit oat bar at home?
You can make a dried fruit oat bar by mixing oats and chopped dried fruit with a binder such as mashed banana or nut butter. Press the mixture into a pan and bake until set; skip added sweeteners if you want a less-sweet bar.
Can a dried fruit oat bar work as breakfast?
Yes, a dried fruit oat bar can be a convenient breakfast when you are short on time. On its own it may not keep you full for long, so pair it with yogurt, milk, or another protein-rich food.
Does a dried fruit oat bar contain added sugar?
Some dried fruit oat bars contain added sugar or syrup, while others get their sweetness from fruit alone. Ingredients vary by recipe, so look for words such as sugar, honey, or syrup if you want to avoid added sweeteners.
Is a dried fruit oat bar good for weight loss?
A dried fruit oat bar does not cause weight loss by itself. Its fibre may help make a snack more filling, but bars can be energy-dense; consider how it fits into your usual meals and snack portions.
Is a dried fruit oat bar a good pre-workout snack?
Yes, a dried fruit oat bar can be a convenient source of carbohydrate before exercise. Oats and dried fruit provide fuel, but if solid food feels uncomfortable before a workout, eat it earlier rather than just before you start.
Can a dried fruit oat bar raise blood sugar?
Yes, the carbohydrates in a dried fruit oat bar can raise blood sugar. Oats provide fibre, but dried fruit and any added sweeteners also contribute carbohydrates. If you have diabetes, match the portion to your individual eating plan.
How long does a homemade dried fruit oat bar keep?
A homemade dried fruit oat bar keeps best in an airtight container in a cool, dry place. Bars made with moist ingredients such as fresh fruit may need refrigeration and should be eaten sooner; discard any bar with mould or an off smell.
Can children eat a dried fruit oat bar?
Yes, children can have a dried fruit oat bar as an occasional snack. Dried fruit can be sticky or difficult for very young children to chew, so choose a suitable texture, cut it into manageable pieces, and supervise them while eating.
Is a dried fruit oat bar a good snack for a long trip?
Yes, a dried fruit oat bar is easy to pack for a commute, hike, or trip because it does not need to be prepared before eating. Keep it sealed and out of heat, which can soften the bar or melt ingredients such as chocolate.
Dried Fruit Oat Bar Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B2
0.05mg · 4% DV
Biotin
0.77µg · 3% DV
B5
0.11mg · 2% DV
Minerals
Manganese
0.39mg · 17% DV
Copper
0.07mg · 8% DV
Phosphorus
42mg · 6% DV
Magnesium
19mg · 5% DV
Potassium ⭐
98mg · 3% DV
Sodium
23mg · 1% DV
Dried Fruit Oat Bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Fruit Oat Bar
To burn the 130 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 Dried Fruit Oat Bar?
A Dried Fruit Oat Bar combines oats and dried fruit in a compact, hand-held snack. The oats bring a gently toasted, grainy flavour, while the fruit adds sweetness and sometimes a little tartness; the bar is usually firm and chewy. It is easy to keep in a bag for a commute, a walk or a busy stretch between meals, and can also make a quick breakfast alongside coffee or tea.
It is a convenient source of energy and provides fibre: 100 g contains 6.2 g. Pair it with plain yogurt or a handful of nuts when you want a more substantial snack, or enjoy it on its own when you need something portable. Its sweetness and texture vary with the dried fruit used.
How Nutritious Is Dried Fruit Oat 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
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 Dried Fruit Oat 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 Dried Fruit Oat Bar Contain Allergens?
Contains these allergens:
Which Diets Is Dried Fruit Oat Bar Good For?
Vegan
— Not 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
Dried Fruit Oat Bar Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.95g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.