Cereal or granola bar (KIND Fruit and Nut Bar)
Common food
Photo: Wikipedia
A KIND Fruit and Nut Bar is a dense, chewy cluster of whole nuts and dried fruit bound together with a touch of honey, offering a satisfying crunch and a sweet-tart flavor profile. Nutritionally, it stands out for its high protein content from nuts and seeds, providing a substantial energy boost. The bar's texture is distinctly hearty, with visible pieces of almonds, cashews, and fruit, making it feel more like a snack than a processed treat.
💚 Why it's loved
People love it for the authentic, non-artificial taste and the satisfying contrast of crunchy nuts with chewy fruit. Its portability makes it a go-to for busy lifestyles, from hiking trails to office desks, aligning with a culture of on-the-go, health-conscious snacking.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (22.56g per 100g) can cause blood-sugar spikes if eaten alone, and the calorie density (502 kcal per 100g) requires mindful portioning. To counteract this, pair the bar with a source of additional protein or fat (like Greek yogurt) to slow sugar absorption, and stick to a single bar as a planned snack rather than grazing on multiple.
Key benefits
- High in plant-based protein from nuts and seeds
- Provides sustained energy from complex carbs and healthy fats
- Contains dietary fiber for digestive health
- Made with whole, recognizable food ingredients
- Convenient source of micronutrients like magnesium and vitamin E
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original KIND bar was created by Daniel Lubetzky in 2004 as part of a social mission, with a portion of profits initially supporting peace-building initiatives through his organization, 'Start Something That Matters.'
Full nutrition (scales with serving)
| Water | 7.8 g |
| Energy | 502 kcal |
| Protein | 13.9 g |
| Total lipid (fat) | 32.3 g |
| Carbohydrate, by difference | 43.7 g |
| Fiber, total dietary | 5.8 g |
| Total Sugars | 22.6 g |
| Calcium, Ca | 109 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 162 mg |
| Phosphorus, P | 322 mg |
| Potassium, K | 460 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.91 mg |
| Selenium, Se | 5.2 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.46 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 55.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 55.0 ug |
| Folate, DFE | 55.0 ug |
| Choline, total | 37.4 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 | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 19.0 ug |
| Vitamin E (alpha-tocopherol) | 10.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.7 ug |
| Fatty acids, total saturated | 3.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 0.95 g |
| Fatty acids, total monounsaturated | 18.9 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 18.7 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 7.1 g |
| PUFA 18:2 | 7.4 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are KIND bars considered a healthy snack?
They can be part of a healthy diet due to their whole-food ingredients and protein, but their high sugar and calorie content means they should be consumed in moderation as an occasional energy boost, not a daily staple.
Do they contain common allergens?
Yes, most KIND bars contain tree nuts (like almonds, peanuts, cashews) and may be produced in facilities that handle soy, milk, and other allergens. Always check the label for specific warnings.
How do they compare to a candy bar?
While both are calorie-dense, KIND bars typically have less added sugar, more protein and fiber, and use whole nuts and fruit instead of refined sugars and fats, making them a more nutritionally dense option.