Fruit and nut bar

A fruit and nut bar is a convenient, chewy snack typically made from a mixture of dried fruits (like dates, raisins, or apricots), nuts (such as almonds, cashews, or peanuts), and often oats or seeds, bound together with natural sweeteners like honey or syrup. It originated as a modern, portable energy snack, popularized by health-conscious food trends in Western countries.

🍽️ Nutrition at a glance

Fruit and nut bars are generally high in carbohydrates and healthy fats from the nuts, providing a good source of fiber, vitamins, and minerals like iron and magnesium. A typical serving (around 40-50g) can range from 150 to 250 calories, depending on the specific ingredients and added sweeteners.

Nutrition breakdown

Calories	180 kcal
Protein	4 g
Carbs	22 g
Fat	9 g
Fiber	3 g
Sugar	12 g
Sodium	30 mg
Potassium	150 mg
Magnesium	30 mg
Iron	1.5 mg
Zinc	1 mg
Vitamin E	3 mg
Phosphorus	60 mg
Manganese	0.5 mg
Copper	0.2 mg

Per 1 bar (40 g) · estimated, varies by recipe

💡 What's interesting

What makes fruit and nut bars unique is their role as a 'functional food,' blending natural ingredients to offer sustained energy, making them a popular choice for hikers, athletes, and busy individuals. Nutritionally, they often combine the quick energy from fruit sugars with the longer-lasting fuel from nut fats, creating a balanced snack.