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Nut and date protein bar Calories
Source of protein, fiber, and unsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Nut and date protein bar (50 g) has 203 calories. That works out to 405 calories per 100 g. It contains 21 g of carbs, 11 g of protein, 8.5 g of fat and 4.5 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Nut and date protein bar Nutrition Facts
Selected: 1 piece (medium) · 50 g
203
KCAL / 50G
Carbs
21g
· 8% DV
Protein
11g
· 22% DV
Fat
8.5g
· 11% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 22% · Fat 37%
Nut and date protein bar nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 4.5 g | 16% |
| Protein | 11 g | 22% |
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 Nut and date protein bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 203 kcal |
| 1 piece (mini) | 30 g | 122 kcal |
| 1 piece (small) | 40 g | 162 kcal |
| 1 pack (medium) | 50 g | 203 kcal |
| 1 piece (large) | 65 g | 263 kcal |
| 1 piece (jumbo) | 80 g | 324 kcal |
| 100 g | 100 g | 405 kcal |
| 2 piece (double) | 100 g | 405 kcal |
Calculated from 405 calories per 100 g.
Frequently Asked Questions About Nut and date protein bar
Is a nut and date protein bar good for you?
A nut and date protein bar can be a nutritious snack, providing protein, fibre and unsaturated fats. It is still a concentrated snack, and dates add natural sugars; some bars also contain added sweeteners.
Can a nut and date protein bar help with weight loss?
A nut and date protein bar does not cause weight loss by itself. Its protein and fibre may help you feel satisfied between meals, but it can add substantial energy if eaten in addition to your usual snacks.
Is a nut and date protein bar a meal replacement?
No, a nut and date protein bar is usually a snack rather than a complete meal. It may not provide the range of foods and nutrients you would get from a balanced meal, so pair it with other foods if you need something more substantial.
Should you eat a nut and date protein bar before or after a workout?
You can eat a nut and date protein bar before or after exercise. Before a workout, its fibre and fat may feel heavy for some people, so leave time to digest it or have it after training instead.
Does a nut and date protein bar contain added sugar?
Not always, but recipes vary. Dates contribute natural sugar, while some nut and date protein bars also use honey, syrups or other sweeteners. The ingredient list is the best way to tell whether a particular bar has added sugar.
Does a nut and date protein bar raise blood sugar?
Yes, a nut and date protein bar can raise blood sugar because dates and other ingredients provide carbohydrates. Nuts and fibre may slow digestion, but people with diabetes should account for the portion and their own glucose response.
How do you make a nut and date protein bar at home?
To make a nut and date protein bar, soften and mash pitted dates, then mix them with chopped nuts and a protein source of your choice. Press the mixture into a lined pan and chill until firm; refrigerate bars made with perishable ingredients.
How should you store a nut and date protein bar after opening?
Keep an opened nut and date protein bar in an airtight container to limit moisture and staleness. Refrigerate homemade bars or bars with perishable ingredients, and follow the package directions for a commercially packed bar.
Why are dates used in a nut and date protein bar?
Dates add sweetness and a sticky texture that helps hold the nuts and other ingredients together. Their presence does not guarantee that a nut and date protein bar is free of added sugar, so check the ingredients if that matters to you.
Can you eat a nut and date protein bar every day?
Yes, you can include a nut and date protein bar regularly if it fits your eating habits, but it need not replace varied foods. Eating the bar alongside other snacks can make it easy to overlook how much added sugar or overall food you are having.
Nut and date protein bar Vitamins & Minerals
Vitamins
Vitamin E
2.4mg · 16% DV
Biotin
2.5µg · 8% DV
B6
0.14mg · 8% DV
B1
0.09mg · 8% DV
Minerals
Copper
0.28mg · 31% DV
Manganese
0.63mg · 27% DV
Phosphorus
155mg · 22% DV
Magnesium
73mg · 17% DV
Potassium ⭐
295mg · 9% DV
Sodium
90mg · 4% DV
Nut and date protein bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nut and date protein bar
To burn the 203 calories in 1 piece (medium) (50 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 Nut and date protein bar?
A Nut and date protein bar combines dates, nuts and protein-containing ingredients in a compact snack. Recipes vary, but dates usually provide sweetness and help bind the bar, while nuts add a rich flavour and a pleasantly crunchy contrast. It is designed to be easy to carry rather than prepared or served as a traditional dish.
Its chewy, sweet texture makes it convenient between meals, on a hike or after a workout; it also pairs well with coffee or tea. It provides protein and fibre, along with mainly unsaturated fats, though dates contribute carbohydrates too. Have it on its own when you need a portable snack, or pair half a bar with fresh fruit for a lighter bite.
How Nutritious Is Nut and date protein 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
High
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 Nut and date protein 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 Nut and date protein bar Contain Allergens?
Contains these allergens:
Which Diets Is Nut and date protein bar Good For?
Vegan
— Not 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
Nut and date protein bar Fat Profile
SATURATED
1.4g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.45g
Omega 6:3 ratio 38.3:1
Above the ideal 4:1 (38.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.