1 piece (medium) of Nut Bar (Four Seeds) (35 g) has 168 calories. That works out to 480 calories per 100 g. It contains 11.2 g of carbs, 5.3 g of protein, 11.2 g of fat and 2.4 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Nut Bar (Four Seeds)?

Nut Bar (Four Seeds) is a compact snack made by binding pumpkin, sunflower, sesame and flax seeds into a sliceable bar. Its glossy, golden-brown surface gives way to a densely packed texture, with the different seeds visible throughout.

Toasty and mildly earthy, it is pleasantly crunchy rather than smooth or chewy. Enjoy it as a grab-and-go snack, alongside breakfast, or with tea or coffee; it also travels well for hikes and busy days. The mix of seeds makes it a source of protein, fats and fibre, with 15g of protein per 100g. For a lighter-feeling snack, have a piece with fresh fruit or plain yoghurt.

Nut Bar (Four Seeds) Nutrition Facts

Selected: 100 g

480

KCAL / 100G

Carbs

32g

· 12% DV

Protein

15g

· 30% 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 27% · Protein 13% · Fat 60%

Nut Bar (Four Seeds) Vitamins & Minerals

Vitamins

0.35mg · 29% DV

Vitamin E

4.2mg · 28% DV

Biotin

7µg · 23% DV

2.5mg · 16% DV

Minerals

Copper

1mg · 111% DV

Manganese

1mg · 43% DV

Phosphorus

260mg · 37% DV

Magnesium

140mg · 33% DV

How Nutritious Is Nut Bar (Four Seeds)?

Nutrient density

High

70/ 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

53/ 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 (Four Seeds) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Nut Bar (Four Seeds)

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 (Four Seeds) 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 (Four Seeds) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy free

Sesame yes

Which Diets Is Nut Bar (Four Seeds) 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 Bar (Four Seeds) Fat Profile

SATURATED

4.1g

MONOUNSATURATED

13.2g

POLYUNSATURATED

13.8g

⚖️

Omega 6:3 ratio 8.8:1

Above the ideal 4:1 (8.8:1).

Compare Nut Bar (Four Seeds)

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Nut Bar (Four Seeds) vs Peanuts87 kcal fewer per 100 g

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Nut Bar (Four Seeds) vs Almond99 kcal fewer per 100 g

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Nut Bar (Four Seeds) vs Sunflower seeds104 kcal fewer per 100 g

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Foods Similar to Nut Bar (Four Seeds)

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Nut Bar (Four Seeds)

What seeds are in a four-seed nut bar?

A four-seed nut bar contains pumpkin, sunflower, sesame and flax seeds. The exact proportions and the ingredients used to bind the seeds can vary between recipes and products.

What holds a four-seed nut bar together?

A sweet, sticky binder holds the seeds together. Homemade versions often use honey, syrup or date paste, then press the mixture firmly into a pan so it sets into bars.

Is a four-seed nut bar a healthy snack?

It can be a nutritious snack because the seeds provide protein, fibre and unsaturated fats. It is also energy-dense, so pair a small bar with fruit or yogurt if you want a more filling snack.

How should you store a four-seed nut bar?

Keep a four-seed nut bar in an airtight container in a cool, dry place. Refrigerate homemade bars if they are soft or moist, since their texture and keeping quality can vary with the binder.

Can you freeze a four-seed nut bar?

Yes, a four-seed nut bar can be frozen. Wrap individual bars or separate them with baking paper in a sealed container, then thaw one portion at a time to help keep the bars from sticking together.

Is a four-seed nut bar the same as a granola bar?

No. A four-seed nut bar is centred on pumpkin, sunflower, sesame and flax seeds, while granola bars typically use rolled oats as a main ingredient. Recipes and binders can overlap, but the base is different.

Should the flaxseed in a four-seed nut bar be ground?

Ground flaxseed makes its fats easier for the body to access than whole seeds. The bar pictured appears to contain whole seeds; if you make one at home, grinding the flax is an option, not a requirement.

Can you eat a four-seed nut bar before a workout?

Yes, it can work as a pre-workout snack if you tolerate seeds well. Its fat and fibre may feel heavy just before intense exercise, so allow time to digest it rather than eating it immediately before training.

Why does a four-seed nut bar taste bitter?

A mild toasted or earthy flavour can come from sesame and flax, but a distinctly stale or paint-like bitterness may mean the seed oils have turned rancid. Discard a bar with an unpleasant rancid smell or taste.

Can a four-seed nut bar replace breakfast?

Usually not on its own: a bar is a compact snack, not a varied breakfast. Pair it with a source of fruit and, if desired, yogurt or another protein-rich food for a more substantial meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026