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Oat Peanut Date Bar Calories
Source of fiber, plant protein, and unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat Peanut Date Bar (40 g) has 162 calories. That works out to 405 calories per 100 g. It contains 18.7 g of carbs, 4.9 g of protein, 5.6 g of fat and 5.6 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Oat Peanut Date Bar Nutrition Facts
Selected: 1 piece (medium) · 40 g
162
KCAL / 40G
Carbs
18.7g
· 7% DV
Protein
4.9g
· 10% DV
Fat
5.6g
· 7% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 14% · Fat 34%
Oat Peanut Date Bar nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 37 mg | 2% |
| Total carbohydrate | 18.7 g | 7% |
| Fiber | 5.6 g | 20% |
| Protein | 4.9 g | 10% |
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 Oat Peanut Date Bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 162 kcal |
| 1 piece (mini) | 20 g | 81 kcal |
| 1 piece (small) | 30 g | 122 kcal |
| 1 pack (medium) | 40 g | 162 kcal |
| 1 piece (large) | 60 g | 243 kcal |
| 1 piece (jumbo) | 80 g | 324 kcal |
| 2 piece (double) | 80 g | 324 kcal |
| 100 g | 100 g | 405 kcal |
| 3 piece (triple) | 120 g | 486 kcal |
Calculated from 405 calories per 100 g.
Frequently Asked Questions About Oat Peanut Date Bar
Is an oat peanut date bar good for you?
An oat peanut date bar can be a nourishing snack, providing fiber from oats and plant protein and unsaturated fats from peanuts. Dates contribute natural sugars, and ingredients vary by recipe, so it is best viewed as a snack rather than a complete meal.
How do you make an oat peanut date bar at home?
To make an oat peanut date bar, blend or finely chop pitted dates with oats and peanuts until the mixture holds together. Press it firmly into a lined pan, chill until set, then cut into bars. Add a little water if the dates are too dry.
Does an oat peanut date bar have added sugar?
Not necessarily: dates sweeten an oat peanut date bar naturally, but some versions also contain added sugar, syrup, or chocolate. The recipe determines this, so a homemade bar with only oats, peanuts, and dates avoids extra sweeteners.
Can an oat peanut date bar help with weight loss?
An oat peanut date bar does not cause weight loss on its own. Its fiber and peanut protein may help make a snack satisfying, but the bar can be energy-dense, so eating several without noticing may work against your goal.
Can people with diabetes eat an oat peanut date bar?
People with diabetes may be able to include an oat peanut date bar, but its dates and oats provide carbohydrates that can raise blood glucose. Portion size and individual responses matter; follow your meal plan and ask your clinician or dietitian for personal guidance.
Why does an oat peanut date bar fall apart?
An oat peanut date bar usually falls apart when the dates are too dry or the mixture has not been pressed firmly enough to bind. For homemade bars, soften the dates if needed, mix thoroughly, compact the mixture, and chill it before cutting.
How long does an oat peanut date bar last after opening?
An oat peanut date bar is best stored in a sealed container in a cool, dry place after opening. Follow the package’s storage directions for a packaged bar; refrigerate homemade bars, especially if they are moist, and discard any with mold or an off smell.
Can an oat peanut date bar replace breakfast?
An oat peanut date bar can serve as a quick option when you have little time, but it may not provide the variety of a full breakfast. Pair it with yogurt or milk and fruit if you want a more substantial morning meal.
Is an oat peanut date bar a good snack before a run?
An oat peanut date bar can work before a run because its oats and dates provide carbohydrates. Try it well before exercising rather than immediately beforehand, since the peanuts and fiber may feel heavy for some runners.
Can you freeze an oat peanut date bar?
Yes, an oat peanut date bar can be frozen. Wrap individual bars or place them in a sealed freezer-safe container so they do not dry out; thaw one at room temperature before eating.
Oat Peanut Date Bar Vitamins & Minerals
Vitamins
Biotin
3.68µg · 12% DV
B1
0.13mg · 11% DV
B3
1.64mg · 10% DV
Vitamin E
1.24mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Copper
0.24mg · 27% DV
Phosphorus
137mg · 20% DV
Magnesium
63mg · 15% DV
Potassium ⭐
216mg · 6% DV
Sodium
37mg · 2% DV
Oat Peanut Date Bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Peanut Date Bar
To burn the 162 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 Oat Peanut Date Bar?
An Oat Peanut Date Bar combines oats and peanuts with dates, which help bind the ingredients and bring a naturally sweet, chewy quality. It is a portable snack rather than a traditional dish, handy to keep in a bag for busy days.
Its texture is usually dense, with a little crunch from the peanuts and a sweetness balanced by the earthy oats. People may eat one between meals, pack it for a commute or walk, or serve it alongside fruit or yoghurt for a more substantial snack. It provides fibre, plant protein and unsaturated fats. If you prefer a lighter snack, share a bar or pair a smaller portion with fresh fruit.
How Nutritious Is Oat Peanut Date 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 Oat Peanut Date 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 Oat Peanut Date Bar Contain Allergens?
Contains these allergens:
Which Diets Is Oat Peanut Date Bar Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat Peanut Date Bar Fat Profile
SATURATED
1.04g
MONOUNSATURATED
3.12g
POLYUNSATURATED
2.28g
Omega 6:3 ratio 108:1
Above the ideal 4:1 (108:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.