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Nuts and seeds bar Calories
Energy-dense snack with healthy fats and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Nuts and seeds bar (40 g) has 200 calories. That works out to 500 calories per 100 g. It contains 14 g of carbs, 6 g of protein, 14 g of fat and 3.2 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Nuts and seeds bar Nutrition Facts
Selected: 1 piece (medium) · 40 g
200
KCAL / 40G
Carbs
14g
· 5% DV
Protein
6g
· 12% DV
Fat
14g
· 18% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 12% · Fat 61%
Nuts and seeds bar nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 3.2 g | 11% |
| Protein | 6 g | 12% |
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 Nuts and seeds bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 200 kcal |
| ½ piece (half) | 20 g | 100 kcal |
| 1 piece (small) | 25 g | 125 kcal |
| 1 pack (mini) | 35 g | 175 kcal |
| 1 serving (whole) | 50 g | 250 kcal |
| 1 piece (large) | 60 g | 300 kcal |
| 2 piece (double) | 80 g | 400 kcal |
| 100 g | 100 g | 500 kcal |
| 3 piece (triple) | 120 g | 600 kcal |
Calculated from 500 calories per 100 g.
Frequently Asked Questions About Nuts and seeds bar
What holds a nuts and seeds bar together?
A binder holds a nuts and seeds bar together; common choices include dates, nut butter, honey, or syrup. The exact ingredient varies by recipe and product, so a bar can be sweetened or bound without honey.
How do you make a nuts and seeds bar at home?
To make a nuts and seeds bar, mix chopped nuts and seeds with a sticky binder, press the mixture firmly into a lined pan, then chill until set. Cut it only after it has firmed up so the pieces hold their shape.
Are nuts and seeds bars healthy?
Nuts and seeds bars can be a nourishing snack, providing fiber and fats from their main ingredients. Some are also high in added sweeteners, so choose a bar with nuts and seeds near the top of the ingredient list and little added sugar.
Why does my homemade nuts and seeds bar fall apart?
A homemade nuts and seeds bar usually crumbles when it has too little binder, is not pressed firmly enough, or is cut before it has set. Add a little more sticky binder, compact the mixture well, and chill it before slicing.
Do nuts and seeds bars need to be refrigerated?
Nuts and seeds bars do not always need refrigeration; store shelf-stable bars as directed and keep homemade ones in an airtight container in a cool, dry place. Refrigerate bars made with perishable ingredients, and discard any with mold or an off smell.
Can you freeze nuts and seeds bars?
Yes, you can freeze nuts and seeds bars to keep them longer. Wrap individual portions or separate them with baking paper in an airtight container, then thaw a portion before eating so it is easier to bite.
Are nuts and seeds bars good before a workout?
Nuts and seeds bars can work as a pre-workout snack, but their fat and fiber may feel heavy during vigorous exercise. Try one well before your workout rather than immediately beforehand, and choose another snack if it causes stomach discomfort.
Are nuts and seeds bars better than granola bars?
Nuts and seeds bars are not automatically better than granola bars; recipes for both vary in sweeteners, ingredients, and texture. Compare the ingredient lists and choose the one with more nuts or whole grains and less added sugar for your needs.
Can you make a nuts and seeds bar without dates or syrup?
Yes, you can make a nuts and seeds bar without dates or syrup by using another binder, such as nut butter or a suitable seed paste. The mixture may be less sweet, and you may need to press it firmly and chill it to help it set.
Can children eat nuts and seeds bars?
Yes, children who can safely manage the texture can eat nuts and seeds bars, but whole nuts and firm, sticky pieces can pose a choking risk for young children. Break the bar into age-appropriate pieces, supervise eating, and avoid it if a child has a relevant allergy.
Nuts and seeds bar Vitamins & Minerals
Vitamins
Vitamin E
2.4mg · 16% DV
Biotin
3.2µg · 11% DV
B1
0.12mg · 10% DV
B6
0.16mg · 9% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.28mg · 31% DV
Phosphorus
140mg · 20% DV
Magnesium
72mg · 17% DV
Potassium ⭐
180mg · 5% DV
Sodium
72mg · 3% DV
Nuts and seeds bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nuts and seeds bar
To burn the 200 calories in 1 piece (medium) (40 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 Nuts and seeds bar?
A nuts and seeds bar brings whole or chopped nuts together with small seeds such as sesame, held in a compact shape by a syrup-like binder. The mix and sweetness vary, and homemade versions can use whatever nuts and seeds are on hand.
Its texture is usually crunchy, with a slightly sticky, chewy layer holding the pieces together. It travels well as a snack between meals, on a hike or alongside a cup of tea or coffee. Nuts and seeds make it energy-dense, with notable fat and fibre, so a single bar can be satisfying. For a lighter snack, pair part of one with fresh fruit, or choose a smaller portion if you are not very hungry.
How Nutritious Is Nuts and seeds bar?
Nutrient density
High
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 Nuts and seeds 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 Nuts and seeds bar Contain Allergens?
Contains these allergens:
Which Diets Is Nuts and seeds 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
Nuts and seeds bar Fat Profile
SATURATED
2.2g
MONOUNSATURATED
5.6g
POLYUNSATURATED
4g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.