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Raw fruit and nut bar Calories
Provides fiber, healthy fats, and natural fruit sugars
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw fruit and nut bar (40 g) has 147 calories. That works out to 367 calories per 100 g. It contains 23.1 g of carbs, 3.6 g of protein, 4.4 g of fat and 2.9 g of fiber. Its 0.2 mg of Copper covers 28% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Raw fruit and nut bar Nutrition Facts
Selected: 1 piece (medium) · 40 g
147
KCAL / 40G
Carbs
23.1g
· 8% DV
Protein
3.6g
· 7% DV
Fat
4.4g
· 6% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 10% · Fat 27%
Raw fruit and nut bar nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 23.1 g | 8% |
| Fiber | 2.9 g | 10% |
| Protein | 3.6 g | 7% |
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 Raw fruit and nut bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 147 kcal |
| 1 piece (mini) | 20 g | 73 kcal |
| 1 piece (small) | 30 g | 110 kcal |
| 1 pack (medium) | 40 g | 147 kcal |
| 1 piece (large) | 60 g | 220 kcal |
| 1 piece (jumbo) | 80 g | 294 kcal |
| 2 piece (double) | 80 g | 294 kcal |
| 100 g | 100 g | 367 kcal |
Calculated from 367 calories per 100 g.
Frequently Asked Questions About Raw fruit and nut bar
What is a raw fruit and nut bar made of?
A raw fruit and nut bar is usually made by blending dried fruit with nuts or seeds and pressing the mixture into a bar. Dates often bind the ingredients, but recipes vary and some products include sweeteners or other add-ins.
How do you make a raw fruit and nut bar at home?
You can make a raw fruit and nut bar by pulsing dried fruit and nuts in a food processor until the mixture sticks together, then pressing it firmly into a pan. Chill it until firm and slice; add a little more dried fruit if it crumbles.
Are raw fruit and nut bars actually raw?
Not necessarily. “Raw” usually means the bar is made without baking, but it does not guarantee that every ingredient was never heated or processed before it was added. Check the maker’s description if that distinction matters to you.
Are raw fruit and nut bars good for you?
They can be a convenient snack that provides fiber and unsaturated fats from nuts, but dried fruit also concentrates natural sugars. A bar can be filling, yet it is easy to eat quickly, so it works best as a snack rather than an automatic extra.
Do raw fruit and nut bars contain added sugar?
Some raw fruit and nut bars contain no added sweetener, while others use syrup, honey, or sugar. Dried fruit still contributes natural sugars even when nothing is added, so check the ingredient list to distinguish the two.
Can raw fruit and nut bars help with weight loss?
No, a raw fruit and nut bar does not cause weight loss by itself. Its fiber and fats may make a snack satisfying, but it is energy-dense; using one in place of another snack is more useful than adding it on top of what you already eat.
Can people with diabetes eat raw fruit and nut bars?
People with diabetes may be able to eat raw fruit and nut bars, but dried-fruit sugars can raise blood glucose. The amount and ingredients matter; ask your diabetes care team how to fit one into your individual glucose-management plan.
How should you store raw fruit and nut bars?
Store raw fruit and nut bars in a sealed container in a cool, dry place. Refrigerate homemade or particularly soft bars, and follow the package directions for commercial ones; keep the wrapper or container closed after opening.
Are raw fruit and nut bars good before a workout?
Yes, a raw fruit and nut bar can be a convenient pre-workout snack. Its dried fruit supplies carbohydrates, while nuts add fat and fiber; eating it immediately before exercise may feel uncomfortable if a dense snack sits heavily in your stomach.
Can you use a raw fruit and nut bar as a meal replacement?
A raw fruit and nut bar is usually better treated as a snack than as a full meal. It may not provide the variety or staying power of a meal, so pair it with more substantial foods if you need something to replace breakfast or lunch.
Raw fruit and nut bar Vitamins & Minerals
Vitamins
Vitamin E
1.44mg · 10% DV
Biotin
2.44µg · 8% DV
B1
0.08mg · 7% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.51mg · 22% DV
Phosphorus
102mg · 15% DV
Magnesium
57mg · 14% DV
Potassium ⭐
204mg · 6% DV
Sodium
7.2mg · 0% DV
Raw fruit and nut bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw fruit and nut bar
To burn the 147 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 Raw fruit and nut bar?
A raw fruit and nut bar is a compact snack typically made by pressing dried fruit, such as dates, together with nuts. It is usually served without baking, making it easy to pack for a commute, a walk or a busy day. Recipes vary, so the fruit and nut combination can differ from bar to bar.
Its sweetness comes mainly from the fruit, balanced by the rich, toasted flavour of the nuts; the texture is often soft and chewy. It works as a quick snack between meals or alongside coffee or tea. With fibre and fats as well as natural fruit sugars, it is more substantial than a sweets-only bite. Pair one with plain yoghurt or fresh fruit for a simple snack.
How Nutritious Is Raw fruit and 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.
Is Raw fruit and 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 Raw fruit and nut bar Contain Allergens?
Contains these allergens:
Which Diets Is Raw fruit and 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
Raw fruit and nut bar Fat Profile
SATURATED
0.84g
MONOUNSATURATED
3.76g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 43.2:1
Above the ideal 4:1 (43.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.