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Mixed nuts and dried fruit bar Calories
Energy-dense snack bar made with mixed nuts and dried fruit
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mixed nuts and dried fruit bar (35 g) has 65 calories. That works out to 186 calories per 100 g. It contains 5 g of carbs, 1 g of protein, 4 g of fat and 1 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Mixed nuts and dried fruit bar Nutrition Facts
Selected: 1 piece (medium) · 35 g
65
KCAL / 35G
Carbs
5g
· 2% DV
Protein
1g
· 2% DV
Fat
4g
· 5% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 7% · Fat 60%
Mixed nuts and dried fruit bar nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1.09 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 33 mg | 1% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 1 g | 2% |
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 Mixed nuts and dried fruit bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 65 kcal |
| ½ piece (half) | 18 g | 33 kcal |
| 1 piece (mini) | 20 g | 37 kcal |
| 1 pack (small) | 35 g | 65 kcal |
| 1 piece (large) | 50 g | 93 kcal |
| 1 pack (medium) | 50 g | 93 kcal |
| 1 piece (jumbo) | 60 g | 112 kcal |
| 2 piece (double) | 70 g | 130 kcal |
| 100 g | 100 g | 186 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Mixed nuts and dried fruit bar
What is a mixed nuts and dried fruit bar made of?
A mixed nuts and dried fruit bar is made with chopped nuts and dried fruit, often held together with a sticky ingredient such as date paste, honey, or syrup. Recipes vary, and some bars also include seeds, chocolate, or added sweeteners.
Do mixed nuts and dried fruit bars have added sugar?
Some mixed nuts and dried fruit bars contain added sugar, honey, or syrup, while others rely on the sugars in dried fruit. Check the ingredient list for sweeteners if you want to avoid added sugar; the bar can still taste sweet without it.
Are mixed nuts and dried fruit bars healthy?
They can be a convenient snack, as mixed nuts and dried fruit bars provide energy from nuts and fruit. They are energy-dense, and some contain added sweeteners, so choose a portion that suits you rather than treating the bar as unlimited snacking.
Are mixed nuts and dried fruit bars good for hiking?
Yes, mixed nuts and dried fruit bars are portable and provide concentrated energy, making them handy for hikes. Keep them wrapped in a bag to prevent crumbling, and avoid leaving them in strong heat, which can soften the fruit or melt any chocolate.
Can dogs eat a mixed nuts and dried fruit bar?
No, do not give your dog a mixed nuts and dried fruit bar. Some bars contain raisins or other dried grapes, which can be toxic to dogs, and nuts or sweeteners may also cause problems; keep the bar out of reach.
How is a mixed nuts and dried fruit bar different from a granola bar?
A mixed nuts and dried fruit bar is built mainly around nuts and dried fruit, while a granola bar usually features rolled oats. Recipes overlap, but granola bars tend to be more cereal-based and may have a different texture and binder.
Can you freeze mixed nuts and dried fruit bars?
Yes, you can freeze mixed nuts and dried fruit bars, especially homemade ones. Wrap individual portions or place them in an airtight container to prevent freezer odors and sticking; let a portion soften before eating so the dried fruit is easier to bite.
How can you keep a homemade mixed nuts and dried fruit bar from crumbling?
Use enough sticky fruit paste or another binder and press the mixture firmly into its pan to keep a homemade mixed nuts and dried fruit bar together. Chill it before slicing, and chop the nuts and dried fruit rather than leaving very large pieces.
Are mixed nuts and dried fruit bars suitable for people with diabetes?
They may fit, but mixed nuts and dried fruit bars contain sugars from dried fruit and sometimes added sweeteners, which can raise blood glucose. The effect and suitable portion vary; if you have diabetes, ask your clinician or dietitian how to fit one into your plan.
Can a mixed nuts and dried fruit bar replace a meal?
Usually, a mixed nuts and dried fruit bar is better treated as a snack than a meal. It may not provide the variety or staying power of a balanced meal, so pair it with something like yogurt or fruit if you need a more substantial option.
Mixed nuts and dried fruit bar Vitamins & Minerals
Vitamins
Vitamin E
1.47mg · 10% DV
Biotin
2.45µg · 8% DV
B1
0.08mg · 7% DV
B6
0.1mg · 6% DV
Minerals
Manganese
0.47mg · 20% DV
Copper
0.17mg · 19% DV
Phosphorus
89mg · 13% DV
Magnesium
45mg · 11% DV
Potassium ⭐
179mg · 5% DV
Sodium
33mg · 1% DV
Mixed nuts and dried fruit bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts and dried fruit bar
To burn the 65 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 Mixed nuts and dried fruit bar?
A mixed nuts and dried fruit bar brings together pieces of nuts and dried fruit in a compact, portable snack. Recipes vary, but the fruit usually lends sweetness while the nuts add a crunchy, substantial bite. It is a convenient option for a lunchbox, a hike or a busy day when a sit-down snack is not practical.
Across its many varieties, it pairs well with coffee or tea and can be eaten on its own between meals. The nuts contribute much of its fat, while dried fruit provides carbohydrates, making it an energy-dense snack rather than a particularly protein-rich one. A medium piece is about 35 g; if you want a lighter snack, save part for later or pair a smaller piece with fresh fruit.
How Nutritious Is Mixed nuts and dried 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
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 Mixed nuts and dried 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 Mixed nuts and dried fruit bar Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts and dried 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
Mixed nuts and dried fruit bar Fat Profile
SATURATED
1.09g
MONOUNSATURATED
3.92g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 34.5:1
Above the ideal 4:1 (34.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.