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Peanut nut bar Calories
Energy-boosting, source of protein and healthy fats, snack
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Peanut nut bar (35 g) has 168 calories. That works out to 480 calories per 100 g. It contains 13.3 g of carbs, 5.6 g of protein, 10.5 g of fat and 2.1 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Peanut nut bar?
A Peanut nut bar is a compact snack made by binding whole or roughly chopped peanuts and other nuts with caramel or syrup. Its craggy surface gives way to a crunchy, nutty centre, while the sweet coating balances the roasted, slightly savoury flavour. Recipes and textures vary, but it is designed to be eaten by hand without much fuss.
It works as a portable snack between meals, on a hike or alongside a cup of tea or coffee. The nuts provide protein and mostly unsaturated fat, while the sweet binder adds carbohydrates, making the bar energy-dense for its size. Pair a small piece with fresh fruit for a more rounded snack, or share it if you want a lighter portion.
Peanut nut bar Nutrition Facts
Selected: 100 g
480
KCAL / 100G
Carbs
38g
· 14% DV
Protein
16g
· 32% DV
Fat
30g
· 38% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 13% · Fat 56%
Peanut nut bar Vitamins & Minerals
Vitamins
B3
8.5mg · 53% DV
Biotin
12µg · 40% DV
Vitamin E
4.5mg · 30% DV
B1
0.35mg · 29% DV
Minerals
Copper
1mg · 111% DV
Manganese
1mg · 43% DV
Phosphorus
260mg · 37% DV
Magnesium
120mg · 29% DV
How Nutritious Is Peanut nut 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
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.
Peanut nut bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peanut nut bar
To burn the 480 calories in 100 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.
Is Peanut 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 Peanut nut bar Contain Allergens?
Contains these allergens:
Which Diets Is Peanut nut bar Good For?
Vegan
— Not 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
Peanut nut bar Fat Profile
SATURATED
5.2g
MONOUNSATURATED
16.5g
POLYUNSATURATED
8.8g
Omega 6:3 ratio 85:1
Above the ideal 4:1 (85:1).
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Frequently Asked Questions About Peanut nut bar
What is in a peanut nut bar?
A peanut nut bar typically contains whole or chopped peanuts held together with a sweet binder such as caramel, syrup, or honey. Some versions add other nuts, seeds, or dried fruit, so the texture and sweetness vary.
How is a peanut nut bar made?
A peanut nut bar is made by coating peanuts with a hot sugar-based binder, pressing the mixture into a slab or mould, and letting it set. The peanuts may be left whole or chopped for a more compact bite.
Is a peanut nut bar the same as peanut brittle?
No. Both can combine peanuts and cooked sugar, but peanut brittle is usually a thin, glassy, very hard confection. A peanut nut bar is generally thicker and formed into a compact bar, often with a chewier or craggier texture.
Can you make a peanut nut bar without caramel?
Yes. A peanut nut bar can use honey, date paste, or another sticky binder instead of caramel. The result will taste and set differently, so press the mixture firmly into its mould and chill it until it holds together.
Why is my peanut nut bar sticky?
A peanut nut bar can turn sticky if moisture reaches its sugary coating or if it is kept somewhere warm. Store it in an airtight container in a cool, dry place, and let freshly made bars cool completely before packing them.
Can you freeze a peanut nut bar?
Yes, a peanut nut bar can be frozen if wrapped tightly and kept in an airtight container. Thaw it while still wrapped to limit condensation; the caramel may feel slightly different afterward, so let it return to room temperature before eating.
Is a peanut nut bar a good snack before a workout?
A peanut nut bar can work as a convenient pre-workout snack because its sweet binder provides carbohydrate and peanuts make it more substantial. Its dense, nutty texture may feel heavy right before exercise, so allow time to digest it.
Can toddlers eat a peanut nut bar?
A peanut nut bar is a choking hazard for toddlers because it can be hard, sticky, and contain whole peanuts. Avoid serving it whole to young children; offer age-appropriate foods and supervise them while they eat.
Can people with diabetes eat a peanut nut bar?
People with diabetes may be able to include a peanut nut bar, but its caramel or syrup can raise blood glucose. The suitable portion depends on the person’s meal plan and medication, so ask a clinician or dietitian for individual advice.
Does a peanut nut bar make you gain weight?
A peanut nut bar does not cause weight gain by itself, but it is easy to eat several because it is compact and rich. Having one portion rather than grazing from a larger pack can help keep snacking in check.
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Nutrition data compiled from USDA FoodData Central and scientific sources.