1 piece (medium) of Nut Bar (40 g) has 192 calories. That works out to 480 calories per 100 g. It contains 15.2 g of carbs, 5.2 g of protein, 12.8 g of fat and 2.8 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Nut Bar?

A nut bar is a compact snack made by binding whole or chopped nuts and seeds into a slice. Recipes vary: the mixture may be held together with honey, syrup or another sweet binder, and some versions include dried fruit or chocolate.

Its mix of crunchy pieces and a slightly chewy, glossy binder makes it easy to eat on the go, pack for a hike or keep as a quick snack between meals. In many places it is also served with coffee or tea. Nut bars are energy-dense, with protein and fats from the nuts and seeds; this one provides 13 g of protein per 100 g. For a lighter snack, have a small piece alongside fresh fruit or plain yogurt.

Nut Bar Nutrition Facts

Selected: 100 g

480

KCAL / 100G

Carbs

38g

· 14% DV

Protein

13g

· 26% DV

Fat

32g

· 41% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 31% · Protein 11% · Fat 58%

Nut Bar Vitamins & Minerals

Vitamins

Vitamin E

4.5mg · 30% DV

Biotin

8µg · 27% DV

0.25mg · 21% DV

0.18mg · 14% DV

Minerals

Copper

1mg · 111% DV

Manganese

1mg · 43% DV

Phosphorus

210mg · 30% DV

Magnesium

110mg · 26% DV

How Nutritious Is Nut Bar?

Nutrient density

High

65/ 100

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

50/ 100

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.

Nut Bar Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Nut Bar

To burn the 480 calories in 100 g:

🚶

119min

Walking (5 km/h)

🏃

49min

Running (8 km/h)

🚴

65min

Cycling

🏊

56min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Nut 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 Bar Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy yes

Sesame yes

Which Diets Is Nut 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

— Not suitable

Low FODMAP

— Not suitable

Nut Bar Fat Profile

SATURATED

4.5g

MONOUNSATURATED

16g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

Compare Nut Bar

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Foods Similar to Nut Bar

🥜

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567 kcal

🥜

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654 kcal

🥜

Almond

579 kcal

🌻

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Grated coconut

354 kcal

🌰

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🥜

Raw walnut

654 kcal

Frequently Asked Questions About Nut Bar

What is a Nut Bar made of?

A Nut Bar is usually made with whole or chopped nuts held together by a binder such as honey, dates, or syrup. Some versions also include seeds, dried fruit, or chocolate, so the ingredients vary by recipe and brand.

Is a Nut Bar good for you?

A Nut Bar can be a nourishing snack because nuts provide protein and mostly unsaturated fats. Some bars also contain substantial added sweeteners or chocolate, so a nut-rich option with less added sugar is a better everyday pick.

How do you make a Nut Bar at home?

To make a Nut Bar at home, mix chopped nuts and seeds with a sticky binder, press the mixture firmly into a lined pan, then chill or bake it until set. Let it cool completely before cutting so the pieces hold together.

Why does a Nut Bar fall apart?

A Nut Bar usually falls apart when there is too little binder, the mixture was not pressed firmly enough, or it was cut before fully cooling. Mix the binder through evenly and compact the mixture well before chilling or baking.

Are Nut Bars good for weight loss?

A Nut Bar does not cause weight loss by itself, but its nuts can make a small portion satisfying. Because bars are compact and energy-dense, portion size matters; a sweet, chocolate-coated bar may be less filling than a simpler nut-heavy one.

Are Nut Bars good before a workout?

Yes, a Nut Bar can be a convenient pre-workout snack, especially when you need something portable. Its fat and fibre may take longer to digest, though, so eating it too close to exercise can feel uncomfortable for some people.

How should you store a Nut Bar?

Store a Nut Bar in an airtight container in a cool, dry place to help preserve its texture and keep the nuts from turning stale. Once a packaged bar is opened, reseal it and follow the storage directions on its packaging.

Can you freeze Nut Bars?

Yes, you can freeze Nut Bars. Wrap them individually or separate them with parchment in a sealed freezer container, then thaw one at room temperature before eating. The texture may be slightly softer after thawing.

What is the difference between a Nut Bar and a granola bar?

A Nut Bar is built mainly around nuts, while a granola bar typically features oats or other grains. The names are not strict recipe definitions, though, and many commercial bars combine nuts, grains, seeds, and sweeteners.

Are Nut Bars a good snack for hiking or travel?

Yes, a Nut Bar is easy to pack and does not need preparation, making it useful for travel or a day hike. Keep it out of hot conditions, where the binder may soften and chocolate-coated versions can melt.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026