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Nutritional Facts: Healthy Nut Bars

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 cup (14g)
puffed rice cereal
1/2 cup (72g)
sesame seeds
1/2 cup (47g)
shredded coconut
1/2 cup (68g)
toasted hazelnuts
1/2 cup (65g)
dried apricots
1/2 cup (75g)
dried figs
1/2 cup (54g)
slivered almonds
1/2 cup (65g)
pepitas
1/3 cup (0g)
LSA
1 cup (341g)
golden syrup
1/2 cup (170g)
honey
1/2 cup (120g)
tahini
200 g (200g)
dark chocolate
400 g (400g)
dark chocolate
Total 1 serving
Alanine (g) 0.0 0.7 0.1 0.5 0.1 0.1 0.6 1.0 n/a n/a 0.0 1.1 1.0 1.9 7 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.1 1.9 0.2 1.5 0.0 0.1 1.3 3.5 n/a n/a 0.0 3.2 1.6 3.3 17 1
Ash (g) 0.1 3.2 0.7 1.5 1.7 1.4 1.6 3.1 n/a 0.7 0.3 6.0 7.2 14.4 42 3
Aspartic acid (g) 0.1 1.2 0.1 1.1 0.6 0.5 1.6 1.9 n/a n/a 0.0 2.0 2.5 5.1 17 1
Beta-sitosterol n/a n/a n/a 60.1 n/a n/a 71.3 n/a n/a n/a n/a n/a 170.0 340.0 641 43
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 160.0 320.0 480 32
Calcium (mg) 0.8 702.0 7.0 77.0 35.8 120.7 142.6 29.7 n/a 44.3 10.2 504.0 202.0 404.0 2,280 152
Calories 56.3 412.6 233.0 423.9 156.7 185.5 310.5 360.6 n/a 965.0 515.3 684.0 1,002.0 2,004.0 7,309 487
Calories (kj) 235.5 1,725.8 974.6 1,774.6 655.9 775.5 1,300.3 1,508.7 n/a 4,030.6 2,156.0 2,862.0 4,194.0 8,388.0 30,582 2,039
Campesterol n/a n/a n/a 4.1 n/a n/a 2.7 n/a n/a n/a n/a n/a 26.0 52.0 85 6
Carbohydrates (g) 12.6 16.9 22.2 11.3 40.7 47.6 11.7 6.9 n/a 261.9 139.7 31.4 59.7 119.4 782 52
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 2.9 0.1 1.2 0.2 0.2 0.5 0.9 n/a 0.0 0.1 1.9 6.5 12.9 28 2
Cystine (g) 0.0 0.3 0.0 0.2 0.0 0.0 0.1 0.2 n/a n/a 0.0 0.4 0.5 0.9 3 0
Dietary Fiber (g) 0.2 8.5 2.1 6.5 4.7 7.3 6.6 3.9 n/a 0.0 0.3 11.2 33.2 66.4 151 10
Folate (mcg) 2.7 69.8 3.7 76.3 6.5 6.7 27.0 37.4 n/a 0.0 3.4 117.6 56.0 112.0 519 35
Folate, DFE (mcg) 2.7 69.8 3.7 76.3 6.5 6.7 27.0 37.4 n/a 0.0 3.4 117.6 56.0 112.0 519 35
Folate, food (mcg) 2.7 69.8 3.7 76.3 6.5 6.7 27.0 37.4 n/a 0.0 3.4 117.6 56.0 112.0 519 35
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 0.0 8.1 17.1 0.0 0.1 n/a n/a 69.4 n/a n/a n/a 95 6
Galactose n/a n/a n/a n/a 0.0 0.1 0.0 0.0 n/a n/a 5.3 n/a n/a n/a 5 0
Glucose (dextrose) n/a n/a n/a 0.0 21.5 18.5 0.1 0.1 n/a n/a 60.6 n/a n/a n/a 101 7
Glutamic acid (g) 0.1 2.8 0.3 2.5 0.1 0.2 3.7 4.0 n/a n/a 0.0 4.8 3.7 7.5 30 2
Glycine (g) 0.1 0.9 0.1 0.5 0.0 0.1 0.8 1.2 n/a n/a 0.0 1.5 1.0 2.0 8 1
Histidine (g) 0.0 0.4 0.0 0.3 0.0 0.0 0.3 0.5 n/a n/a 0.0 0.6 0.4 0.9 4 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Iron (mg) 4.4 10.5 0.9 3.2 1.7 1.5 2.0 5.7 n/a 0.0 0.7 3.0 34.8 69.6 138 9
Isoleucine (g) 0.0 0.5 0.1 0.4 0.0 0.1 0.4 0.8 n/a n/a 0.0 0.9 0.8 1.6 6 0
Lactose n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.1 1.0 0.1 0.7 0.1 0.1 0.8 1.6 n/a n/a 0.0 1.6 1.4 2.8 10 1
Lysine (g) 0.0 0.4 0.1 0.3 0.1 0.1 0.3 0.8 n/a n/a 0.0 0.7 0.9 1.9 6 0
Magnesium (mg) 3.5 252.7 23.3 110.0 20.8 50.7 144.7 381.8 n/a 3.4 3.4 115.2 654.0 1,308.0 3,072 205
Maltose n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 2.4 n/a n/a n/a 2 0
Manganese (mg) 0.2 1.8 1.2 4.2 0.2 0.4 1.2 2.9 n/a 0.0 0.1 1.7 8.3 16.7 39 3
Methionine (g) 0.0 0.4 0.0 0.1 0.0 0.0 0.1 0.4 n/a n/a 0.0 0.7 0.3 0.6 3 0
Monounsaturated Fat n/a 13.5 0.7 30.8 0.0 0.1 16.7 10.5 n/a 0.0 0.0 21.8 32.2 64.4 191 13
Niacin (mg) 4.9 3.3 0.2 1.2 1.7 0.5 1.8 3.2 n/a 0.0 0.2 7.1 2.7 5.4 32 2
Pantothenic acid (mg) 0.0 0.0 0.3 0.6 0.3 0.3 0.3 0.5 n/a 0.0 0.1 0.8 0.3 0.7 4 0
Phenylalanine (g) 0.0 0.7 0.1 0.4 0.0 0.1 0.6 1.1 n/a n/a 0.0 1.1 1.1 2.1 7 0
Phosphorus (mg) 13.7 452.9 49.8 195.8 46.2 49.9 261.4 795.3 n/a 0.0 6.8 902.4 800.0 1,600.0 5,174 345
Phytosterols n/a 514.1 n/a 64.8 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 579 39
Polyunsaturated Fat n/a 15.7 0.2 5.3 0.0 0.3 6.5 13.5 n/a 0.0 0.0 25.2 3.1 6.2 76 5
Potassium (mg) 15.8 337.0 156.7 459.0 755.3 506.6 380.7 521.8 n/a 3.4 88.1 496.8 1,660.0 3,320.0 8,701 580
Proline (g) 0.0 0.6 0.1 0.4 0.5 0.5 0.6 0.8 n/a n/a 0.2 1.0 1.8 3.5 10 1
Protein (g) 0.9 12.8 1.3 10.1 2.2 2.5 11.5 19.5 n/a 0.0 0.5 21.4 25.8 51.6 160 11
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.3 0.2 0.0 0.1 0.0 0.1 0.5 0.1 n/a 0.0 0.1 0.6 0.2 0.4 3 0
Saturated Fat (g) 0.0 5.0 14.6 3.0 0.0 0.1 2.0 5.6 n/a 0.0 0.0 8.1 64.7 129.4 233 16
Selenium (mcg) 1.5 24.8 7.8 1.6 1.4 0.4 1.4 6.1 n/a 2.4 1.4 n/a 16.2 32.4 97 6
Serine (g) 0.0 0.7 0.1 0.5 0.1 0.1 0.5 1.1 n/a n/a 0.0 1.2 1.1 2.1 7 0
Sodium (mg) 0.4 7.9 121.8 0.0 6.5 7.5 0.5 4.5 n/a 211.4 6.8 88.8 48.0 96.0 600 40
Starch n/a n/a n/a 0.3 0.2 3.8 0.4 0.9 n/a n/a n/a n/a n/a n/a 6 0
Stigmasterol n/a n/a n/a 0.7 n/a n/a 2.2 n/a n/a n/a n/a n/a 76.0 152.0 231 15
Sucrose n/a n/a n/a 2.8 5.1 0.1 1.9 0.7 n/a 0.0 1.5 n/a n/a n/a 12 1
Sugar n/a 0.2 20.1 2.9 34.7 35.7 2.1 0.9 n/a 91.3 139.2 n/a 1.8 3.6 333 22
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 2,594.0 5,188.0 7,782 519
Thiamin (mg) 0.4 0.6 0.0 0.4 0.0 0.1 0.1 0.2 n/a 0.2 0.0 1.5 0.3 0.6 4 0
Threonine (g) 0.0 0.5 0.0 0.3 0.0 0.1 0.3 0.6 n/a n/a 0.0 0.9 0.7 1.5 5 0
Tocopherol, alpha n/a 0.2 0.2 10.1 2.8 0.3 14.2 1.4 n/a 0.0 0.0 n/a 0.8 1.6 32 2
Tocopherol, beta n/a n/a n/a 0.2 0.0 0.0 0.2 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 0.0 0.0 0.3 n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma n/a n/a n/a 0.0 0.1 0.3 0.4 22.6 n/a n/a n/a n/a 11.7 23.3 58 4
Total Fat (g) 0.1 35.8 16.5 41.0 0.3 0.7 26.7 31.6 n/a 0.7 0.0 57.6 104.6 209.2 525 35
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.3 0.0 0.1 0.0 0.0 0.1 0.4 n/a n/a 0.0 0.5 0.3 0.5 2 0
Tyrosine (g) 0.0 0.5 0.0 0.2 0.0 0.0 0.2 0.7 n/a n/a 0.0 0.9 0.9 1.7 5 0
Valine (g) 0.1 0.7 0.1 0.5 0.1 0.1 0.4 1.0 n/a n/a 0.0 1.2 1.3 2.6 8 1
Vitamin A, IU (IU) 0.0 6.5 0.0 13.5 2,342.6 7.5 0.5 10.3 n/a 0.0 0.0 80.4 0.0 0.0 2,461 164
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.7 117.0 0.0 0.0 0.6 n/a 0.0 0.0 3.6 0.0 0.0 122 8
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.6 0.1 0.4 0.1 0.1 0.1 0.1 n/a 0.0 0.0 0.2 0.1 0.1 2 0
Vitamin C (mg) 0.0 0.0 0.3 4.3 0.7 0.9 0.0 1.2 n/a 0.0 0.8 0.0 0.0 0.0 8 1
Vitamin D n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 0.4 3.4 5.8 3.6 20.1 22.4 2.5 3.4 n/a 77.8 29.0 3.6 2.7 5.4 180 12
Zinc (mg) 0.1 5.6 0.8 1.7 0.3 0.4 1.7 5.0 n/a 1.5 0.4 5.6 19.3 38.5 81 5

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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