1 piece (medium) of Red Fruit Nut Bar (35 g) has 144 calories. That works out to 410 calories per 100 g. It contains 16.8 g of carbs, 3.2 g of protein, 6.1 g of fat and 2.7 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Red Fruit Nut Bar?

A Red Fruit Nut Bar brings dried red fruits and chopped nuts together in a compact, fruit-based snack. Its glossy fruit layer tastes sweet-tart, while the nuts add a crunchy contrast to the chewy fruit. It is convenient to pack for a commute, a hike or a busy day, and can also be enjoyed as a small snack with tea or coffee.

The fruit contributes carbohydrates and fibre, while the nuts add some protein and fat, making the bar relatively energy-dense for its size. It suits people looking for a portable bite between meals, though it is easy to eat quickly. Pair it with plain yoghurt for a more substantial snack, or choose a smaller portion alongside fresh fruit if you want something lighter.

Red Fruit Nut Bar Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

48g

· 17% DV

Protein

9.2g

· 18% DV

Fat

17.5g

· 22% DV

Fiber

7.8g

· 28% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 50% · Protein 10% · Fat 40%

Red Fruit Nut Bar Vitamins & Minerals

Vitamins

Vitamin E

2.7mg · 18% DV

0.18mg · 15% DV

Biotin

3.5µg · 12% DV

0.14mg · 11% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

Magnesium

57mg · 14% DV

Iron

2mg · 11% DV

How Nutritious Is Red Fruit Nut Bar?

Nutrient density

Medium

45/ 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

44/ 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.

Red Fruit Nut Bar Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Red Fruit Nut Bar

To burn the 410 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Red Fruit 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 Red Fruit Nut Bar Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Red Fruit Nut Bar Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Red Fruit Nut Bar Fat Profile

SATURATED

2.7g

MONOUNSATURATED

7.1g

POLYUNSATURATED

5.6g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Red Fruit Nut Bar

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Foods Similar to Red Fruit Nut Bar

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

🧇

Waffle

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🍟

French Fries

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🥟

Fried Sigara Börek

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Frequently Asked Questions About Red Fruit Nut Bar

What is in a red fruit nut bar?

A red fruit nut bar typically combines red fruit pieces or fruit paste with chopped nuts. The exact fruit, nuts, and ingredients that bind the bar vary by product, so check its ingredient list if you need to know the specific recipe.

Are red fruit nut bars healthy?

A red fruit nut bar can be a convenient snack, with fruit and nuts contributing different nutrients. It is not automatically a balanced meal, though; pair it with something like yogurt if you want a more filling snack.

How do you make a red fruit nut bar at home?

To make a red fruit nut bar, chop dried red fruit and nuts, then mix them with a sticky binder such as date paste. Press the mixture firmly into a lined pan, chill it until set, and cut it into bars.

How should you store a red fruit nut bar?

Keep a red fruit nut bar in a cool, dry place with its wrapper sealed. Once opened, store it in an airtight container to help preserve its texture, and follow the product’s use-by date and storage instructions.

Is a red fruit nut bar good before a workout?

Yes, a red fruit nut bar can work as a convenient pre-workout snack: fruit provides carbohydrates, while nuts add fat and protein. If it feels heavy close to exercise, eat it earlier and drink water alongside it.

Can a red fruit nut bar help with weight loss?

A red fruit nut bar does not cause weight loss on its own. Its fruit and nuts may make it satisfying, but it is an energy-dense snack; using it instead of another snack can make portions easier to manage.

Can you eat a red fruit nut bar for breakfast?

Yes, you can eat a red fruit nut bar for breakfast, but it may not be filling enough on its own. Pair it with yogurt or another protein-rich food and fresh fruit for a more substantial meal.

Does a red fruit nut bar need to be refrigerated?

Usually, a red fruit nut bar does not need refrigeration while unopened if its package says to store it at room temperature. Refrigerate homemade bars or opened bars only when the recipe or package calls for it, and keep them sealed.

Why does a red fruit nut bar crumble or feel sticky?

A red fruit nut bar may crumble when it has too little binder or was not pressed firmly enough; excess moisture can make it sticky. For homemade bars, compress the mixture well and let it chill before cutting.

Can dogs eat a red fruit nut bar?

No, do not give a dog a red fruit nut bar. Bars may contain ingredients that are unsuitable for dogs, and some dried fruits, sweeteners, or nuts can be harmful; offer a dog-appropriate treat instead.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026