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Tuber Snack Bar Calories
Approximate values for a typical bar made with a tuber such as sweet potato, dates, and seeds; actual nutrition varies by recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuber Snack Bar (40 g) has 122 calories. That works out to 305 calories per 100 g. It contains 24.8 g of carbs, 2.2 g of protein, 2 g of fat and 3.2 g of fiber. Its 160 µg of Vitamin A covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Tuber Snack Bar Nutrition Facts
Selected: 1 piece (medium) · 40 g
122
KCAL / 40G
Carbs
24.8g
· 9% DV
Protein
2.2g
· 4% DV
Fat
2g
· 3% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 7% · Fat 14%
Tuber Snack Bar nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 3.2 g | 11% |
| Protein | 2.2 g | 4% |
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 Tuber Snack Bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 122 kcal |
| 1 piece (mini) | 20 g | 61 kcal |
| 1 piece (small) | 25 g | 76 kcal |
| 1 ounce (medium) | 28 g | 85 kcal |
| 1 piece (large) | 60 g | 183 kcal |
| 2 piece (double) | 80 g | 244 kcal |
| 100 g | 100 g | 305 kcal |
Calculated from 305 calories per 100 g.
Frequently Asked Questions About Tuber Snack Bar
What is a tuber snack bar made of?
A tuber snack bar is typically made with a cooked tuber such as sweet potato, dates, and seeds. Dates add sweetness and help bind the mixture, while recipes may also include nuts, spices, or other ingredients. The exact recipe varies between homemade and packaged bars.
Can you make a tuber snack bar without dates?
Yes, you can make a tuber snack bar without dates. Mashed banana or thick apple purée can help bind the tuber and seeds, though the bar will taste different and may be softer. Adjust the dry ingredients until the mixture holds its shape.
Does a tuber snack bar have added sugar?
Not necessarily. Dates make a tuber snack bar sweet, but some recipes also add sugar, honey, or syrup. Those ingredients are different from the naturally occurring sugars in dates, so check the ingredient list when choosing a packaged bar.
How should you store a tuber snack bar?
Store a tuber snack bar in an airtight container. Homemade bars with moist cooked tuber are best kept refrigerated, while a packaged bar should be stored according to its instructions once opened. Discard it if you notice mold, an unusual smell, or a change in texture.
Can a tuber snack bar replace breakfast?
A tuber snack bar on its own is not usually a complete breakfast. Pair it with a protein-rich food such as yogurt or eggs and, if you like, fresh fruit to make a more substantial morning meal.
Is a tuber snack bar a good snack before a run?
A tuber snack bar can work before a run because its tuber and dates provide carbohydrates. Its fiber and sticky texture may feel heavy for some people close to exercise, so try it well before a run rather than for the first time just before a race.
Can you freeze a tuber snack bar?
Yes, a tuber snack bar can be frozen. Wrap bars separately or place parchment between them in a sealed freezer container, then thaw one in the refrigerator when needed. The texture may be softer after thawing, especially in homemade bars.
Why does a homemade tuber snack bar crumble?
A homemade tuber snack bar often crumbles when the mixture is too dry or does not have enough binder. Add a little mashed date or cooked tuber, mix thoroughly, and press the mixture firmly into shape before baking or chilling.
Can you use yam instead of sweet potato in a tuber snack bar?
Yes, you can try cooked yam in a tuber snack bar, but the result depends on its moisture and texture. Mash it smoothly and adjust the seeds or other dry ingredients so the mixture is firm enough to shape.
Does a tuber snack bar raise blood sugar?
Yes, a tuber snack bar can raise blood sugar because it contains carbohydrates from the tuber and often dates. The effect varies with the recipe and portion. If you have diabetes, ask your clinician or dietitian how it fits your eating plan.
Tuber Snack Bar Vitamins & Minerals
Vitamins
Vitamin A
160µg · 18% DV
B6
0.09mg · 5% DV
B1
0.05mg · 4% DV
B5
0.18mg · 4% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.18mg · 8% DV
Phosphorus
42mg · 6% DV
Potassium ⭐
168mg · 5% DV
Sodium
28mg · 1% DV
Tuber Snack Bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuber Snack Bar
To burn the 122 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 Tuber Snack Bar?
A tuber snack bar is a portable snack typically made by combining a tuber such as sweet potato with dates and seeds. It is more of a modern homemade or packaged bar than a dish tied to one particular culinary tradition, and recipes can vary considerably.
Dates lend it a chewy sweetness, while seeds add a little crunch. It works as a between-meal snack, a quick breakfast bite or something to carry when travelling. The bar is mainly a source of carbohydrates, with some fibre; a typical version has about 8 g of fibre per 100 g. For a lighter snack, choose a modest portion, or pair it with plain yoghurt for a more filling option.
How Nutritious Is Tuber Snack 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 Tuber Snack 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 Tuber Snack Bar Contain Allergens?
No known major allergens
Which Diets Is Tuber Snack Bar Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tuber Snack Bar Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.64g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.