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Seed bar Calories
Seed-based snack bar high in healthy fats and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Seed bar (35 g) has 172 calories. That works out to 490 calories per 100 g. It contains 10.5 g of carbs, 4.9 g of protein, 11.9 g of fat and 3.5 g of fiber. Its 0.3 mg of Copper covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Seed bar Nutrition Facts
Selected: 1 piece (medium) · 35 g
172
KCAL / 35G
Carbs
10.5g
· 4% DV
Protein
4.9g
· 10% DV
Fat
11.9g
· 15% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 12% · Fat 63%
Seed bar nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 3.5 g | 13% |
| 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 Seed bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 172 kcal |
| ½ piece (half) | 18 g | 88 kcal |
| 1 piece (mini) | 20 g | 98 kcal |
| 1 piece (small) | 30 g | 147 kcal |
| 1 pack (whole) | 35 g | 172 kcal |
| 1 piece (large) | 50 g | 245 kcal |
| 1 piece (jumbo) | 70 g | 343 kcal |
| 2 piece (double) | 70 g | 343 kcal |
| 100 g | 100 g | 490 kcal |
Calculated from 490 calories per 100 g.
Frequently Asked Questions About Seed bar
Are seed bars good for you?
Seed bars can be a nourishing snack because they provide fibre and unsaturated fats. Their ingredients vary, though: some use plenty of added syrup or chocolate, while others rely mostly on seeds, so the nutrition and sweetness differ between bars.
How do you make seed bars stick together?
Seed bars stick together when the seeds are evenly coated with enough binder, such as honey, date paste, or syrup, and the mixture is firmly compressed. Let homemade bars cool completely before cutting so they hold their shape.
What is usually in a seed bar?
A seed bar usually combines seeds such as sesame, sunflower, or pumpkin with a binder such as honey, dates, or syrup. Some versions also include dried fruit, nuts, oats, or chocolate, so recipes can taste and hold together quite differently.
Do seed bars contain a lot of sugar?
Some seed bars contain added sugar from honey, syrup, or chocolate, while others are sweetened mainly with dried fruit or have little added sweetener. The amount depends on the recipe, so seed bars are not automatically low-sugar just because they are seed-based.
Can seed bars help with weight loss?
Seed bars do not cause weight loss on their own. Their fibre and fats may make a snack more filling, but they are also energy-dense; choosing a portion that fits your appetite can help you avoid eating more than you intended.
How should you store seed bars?
Keep seed bars in an airtight container in a cool, dry place to help preserve their texture and keep the seeds from becoming rancid. Store homemade bars with moist ingredients in the refrigerator, and discard any bar that develops mould or an off smell.
Can you freeze seed bars?
Yes, seed bars can usually be frozen. Wrap individual bars or separate them with baking paper in a sealed container, then thaw one at a time; bars made with moist fruit may soften after thawing.
Are seed bars better than granola bars?
Neither seed bars nor granola bars are always better; recipes differ. Seed bars tend to centre on seeds, while granola bars commonly feature oats, but either type may include sweeteners, dried fruit, or chocolate.
Are seed bars a good snack before a workout?
A seed bar can be a convenient pre-workout snack, but its fibre and fat may feel heavy during exercise for some people. Try it well before a demanding session rather than right beforehand, and choose what sits comfortably for you.
Why are some seed bars chewy and others crunchy?
A seed bar’s texture depends on its binder, moisture, and preparation. A softer binder or added dried fruit can make it chewy, while toasted seeds and a drier mixture tend to produce a crunchier bar.
Seed bar Vitamins & Minerals
Vitamins
Vitamin E
2.28mg · 15% DV
B1
0.16mg · 13% DV
Biotin
2.8µg · 9% DV
Folate
29.75µg · 7% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.74mg · 32% DV
Phosphorus
182mg · 26% DV
Magnesium
91mg · 22% DV
Potassium ⭐
147mg · 4% DV
Sodium
42mg · 2% DV
Seed bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seed bar
To burn the 172 calories in 1 piece (medium) (35 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 Seed bar?
A Seed bar is a compact snack made by pressing together seeds—often sesame, sunflower or pumpkin seeds—with a sweet binder such as syrup. The mix varies by product, but the bars are usually mildly sweet, toasted in flavour and pleasantly crunchy.
They are convenient for a snack on the go, with coffee or tea, or tucked into a lunch bag; they are less often treated as a breakfast staple. Seed bars are rich in fats and fibre and are energy-dense, so a modest portion can be satisfying. Pair one with fresh fruit for a more rounded snack, or choose a smaller piece if you want something lighter.
How Nutritious Is Seed 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 Seed 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 Seed bar Contain Allergens?
Contains these allergens:
Which Diets Is Seed 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
Seed bar Fat Profile
SATURATED
1.47g
MONOUNSATURATED
4.13g
POLYUNSATURATED
4.41g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.