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Fruit and Nut Bar

Fruit and Nut Bar

Everyday

A Fruit and Nut Bar is a portable snack combining dried fruits, nuts, and seeds into a compact, chewy energy source. These minimally processed bars emphasize whole food ingredients without artificial additives, delivering natural sugars for quick energy alongside fiber, protein, and healthy fats for sustained satiety. Many varieties are naturally gluten-free and vegan, catering to dietary restrictions while providing concentrated nutrients in a shelf-stable format. The blend of soft fruit pieces with crunchy nuts creates a balanced texture profile ideal for on-the-go consumption.

Macro Impact

A 1 bar serving contains 171 calories, 3g protein, 27g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 171 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 bar (40 g)
Amount per serving
Calories171
% Daily Value*
Total Fat6g
7%
Saturated Fat0.7g
3%
Trans Fat0.0g
Polyunsaturated Fat1g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium92mg
4%
Total Carbohydrate27g
10%
Dietary Fiber3g
11%
Total Sugars11g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0.1mcg
1%
Calcium25mg
2%
Iron1mg
8%
Potassium130mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
27 / 275 g
10%
Fiber
3 / 28 g
11%
Sugars
11 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
7%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
5%
Omega 9
2 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
10%
Leucine
0 / 3 g
8%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
19%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
8%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
8%
Folate
33 / 400 mcg
8%
Vitamin A
36 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
1%
Vitamin E
1 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
25 / 1k mg
3%
Copper
0 / 1 mg
17%
Iron
1 / 13 mg
11%
Magnesium
39 / 370 mg
11%
Manganese
1 / 2 mg
34%
Phosphorous
113 / 700 mg
16%
Potassium
130 / 3k mg
4%
Selenium
2 / 55 mcg
3%
Sodium
92 / 2.3k mg
4%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
3 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Snacks, NUTRI-GRAIN FRUIT AND NUT BAR. USDA Standard Reference, Legacy. Food ID 173151.
  2. 2.Granola bar, crunchy, fruit and/or nut. Canadian Nutrient File. Food ID 501820.
  3. 3.Granola bar, chewy, fruit and/or nut. Canadian Nutrient File. Food ID 501825.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

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