Candies, MOUNDS Candy Bar
Whole food · Sweets
Photo: Wikipedia
The Mounds bar is a classic candy bar featuring a chewy, sweet coconut center enrobed in a dark chocolate coating. It delivers a satisfying contrast between the fibrous, tropical coconut and the smooth, slightly bitter chocolate shell. Nutritionally, it's a calorie-dense treat, primarily providing quick energy from its high sugar and fat content.
Calorie split: 4% protein · 48% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love the Mounds bar for its iconic, simple combination of chewy coconut and dark chocolate, offering a satisfying textural and flavor contrast. It's a nostalgic, no-frills treat that evokes a sense of tropical indulgence and is often preferred by those who enjoy less sweet, more textured candy.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (46g per 100g) can lead to rapid blood sugar spikes, making it a poor choice for diabetics or those monitoring glycemic load. It is also very calorie-dense. To counteract this, practice strict portion control, enjoy a small piece alongside a source of protein or healthy fat (like a handful of nuts), and be mindful of your overall daily sugar intake.
Key benefits
- Provides quick energy from carbohydrates.
- Contains dietary fiber from coconut.
- Offers a small amount of plant-based protein.
- The dark chocolate coating contains some antioxidants.
- A source of manganese from the coconut.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Mounds bar was created in 1920 by the Peter Paul Candy Company and was actually the first coconut-centered candy bar sold in the United States, predating its almond-containing sibling, the Almond Joy, by over 25 years.
Full nutrition (USDA data · scales with serving)
| Water | 9.1 g |
| Energy | 493 kcal |
| Energy | 2064 kj |
| Protein | 4.6 g |
| Total lipid (fat) | 26.6 g |
| Ash | 0.87 g |
| Carbohydrate, by difference | 58.9 g |
| Fiber, total dietary | 3.7 g |
| Total Sugars | 46.2 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 55.0 mg |
| Phosphorus, P | 91.0 mg |
| Potassium, K | 321 mg |
| Sodium, Na | 145 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.40 mg |
| Manganese, Mn | 0.95 mg |
| Selenium, Se | 6.6 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.28 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 11.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 17.0 mg |
| Theobromine | 130 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 20.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.12 g |
| SFA 8:0 | 1.4 g |
| SFA 10:0 | 1.1 g |
| SFA 12:0 | 7.9 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 2.9 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 3.6 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 3.4 g |
| SFA 20:0 | 0.10 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.39 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.34 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Candies, honey-combed, with peanut butter — USDA does not publish this profile for Candies.
| Tryptophan | 0.09 g |
| Threonine | 0.21 g |
| Isoleucine | 0.24 g |
| Leucine | 0.61 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.33 g |
| Valine | 0.31 g |
| Arginine | 1.1 g |
| Histidine | 0.22 g |
| Alanine | 0.36 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.56 g |
| Proline | 0.55 g |
| Serine | 0.58 g |
FAQ
Is Mounds bar vegan?
Traditional Mounds bars are not vegan as they contain milk ingredients in the chocolate coating. However, some specialty or dark chocolate versions may be formulated without dairy.
What's the difference between Mounds and Almond Joy?
The core difference is the inclusion of almonds. Mounds contains only coconut and dark chocolate, while Almond Joy adds whole almonds and uses a milk chocolate coating.
Does it contain gluten?
Standard Mounds bars are generally gluten-free, but they are manufactured in facilities that may process wheat, so there is a risk of cross-contamination. Always check the label for a certified gluten-free seal if you have celiac disease.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.93 kcal/g · 4% calories from protein · 3.7 g fiber · 46.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.