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Fruit bar Calories
Portable fruit-based snack
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Fruit bar (35 g) has 217 calories. That works out to 620 calories per 100 g. It contains 14.5 g of carbs, 0.5 g of protein, 4.6 g of fat and 0.7 g of fiber. Its 6.3 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
What is Fruit bar?
A Fruit bar is a compact snack made by pressing fruit purée into a firm, easy-to-carry shape. Depending on the product, it may use different fruits, but it is typically dense and chewy, with a concentrated fruity taste rather than the fresh, juicy texture of whole fruit.
It is handy for a lunchbox, commute or a quick bite between meals, and can be eaten on its own or alongside tea or coffee. Its carbohydrates come largely from fruit; fibre content varies and may be modest, so it is not quite a substitute for a piece of whole fruit. Pair it with plain yoghurt or a few nuts for a more filling snack.
Fruit bar Nutrition Facts
Selected: 100 g
620
KCAL / 100G
Carbs
41.4g
· 15% DV
Protein
1.4g
· 3% DV
Fat
13.1g
· 17% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 2% · Fat 41%
Fruit bar Vitamins & Minerals
Vitamins
Vitamin C
18mg · 20% DV
B2
0.06mg · 5% DV
B6
0.08mg · 5% DV
Biotin
1.5µg · 5% DV
Minerals
Potassium ⭐
410mg · 12% DV
Magnesium
32mg · 8% DV
Phosphorus
48mg · 7% DV
Iron
1mg · 6% DV
How Nutritious Is Fruit 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.
Fruit bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit bar
To burn the 620 calories in 100 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.
Is Fruit 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 bar Contain Allergens?
No known major allergens
Which Diets Is Fruit 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 bar Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Compare Fruit bar
Foods Similar to Fruit bar
Frequently Asked Questions About Fruit bar
Are fruit bars healthy?
Fruit bars can be a convenient snack, but they are not automatically equivalent to whole fruit. Their ingredients and nutritional value vary: some are mainly fruit purée, while others include added sweeteners, nuts, seeds, or other ingredients.
Do fruit bars contain added sugar?
Some fruit bars contain added sugar or syrups, while others get their sweetness from fruit alone. Check the ingredients list for sugar, glucose syrup, or fruit juice concentrate if you want to avoid added sweeteners.
What are fruit bars made of?
Most fruit bars start with mashed or puréed fruit that is pressed or dried into a chewy shape. Recipes may also include dates, other dried fruit, nuts, or seeds, so the name alone does not tell you the full ingredient list.
Are fruit bars the same as fruit leather?
Not always. Fruit leather is typically a thin, dried sheet of fruit purée, while a fruit bar may be thicker or include additional ingredients. The names are sometimes used for similar products, so the texture and ingredients are more useful distinctions.
How do you make fruit bars at home?
To make fruit bars at home, spread fruit purée in an even layer on a lined tray and dry it at a low temperature until flexible and no longer wet. Cut it into bars after cooling; drying time varies with the fruit and layer thickness.
Do fruit bars need to be refrigerated?
Usually, unopened fruit bars can be kept in a cool, dry cupboard unless the package says otherwise. After opening, wrap them tightly or put them in a sealed container to limit moisture and prevent them from drying out.
What is the difference between a fruit bar and a granola bar?
A fruit bar is usually based on fruit purée or dried fruit, whereas a granola bar is generally made with oats or other grains held together with a binder. Recipes vary, so some products combine fruit with grains or nuts.
Why are fruit bars so sticky?
Fruit bars can feel sticky because concentrated fruit sugars and moisture remain on the surface. Keeping the bar sealed in a cool, dry place helps; if it is unusually wet, smells off, or shows mold, discard it.
Is a fruit bar a good snack before a workout?
Yes, a fruit bar can be a portable source of carbohydrate before exercise. It may suit a short gap before a workout, but it is not a complete meal; pair it with another snack if you need something more filling.
Can a fruit bar replace fresh fruit?
No, a fruit bar is not a complete substitute for fresh fruit. It is more compact and convenient, but processing changes the fruit’s texture and a bar may contain added ingredients that whole fruit does not.
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Nutrition data compiled from USDA FoodData Central and scientific sources.