⏱ 40 min totalBlueberry-Banana Breakfast Bars
Per 1 serving · 98 g · 10 ingredients
of a 2,000 cal day
- Protein4g8% of calories
- Carbs34g70% of calories
- Fat4.7g22% of calories
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Blueberry-Banana Breakfast Bars (98 g) has 179 calories, with 4 g of protein, 34 g of carbohydrates and 4.7 g of fat. Most of its energy comes from carbs (70% of calories). It is high in copper (28% DV) and manganese (34% DV).
High in
20%+ of the daily value
- Copper28%
- Manganese34%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Thiamine11%
- Vitamin B616%
- Iron14%
- Magnesium12%
- Phosphorus18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ medium Banana
³⁄₁₆ cup Rolled oats
³⁄₁₆ cup, unthawed Blueberries
¹⁄₁₆ cup, packed Raisins
⅜ tbsp Pomegranate juice
³⁄₁₆ date, pitted Medjool dates
⅛ oz (14 halves) English walnuts
³⁄₁₆ tbsp Goji berries
³⁄₁₆ tbsp Sunflower seed kernels
⅜ tbsp, ground Flaxseed
Directions
- 1
Preheat the oven to 350°F.
- 2
In a large bowl, mash the banana. Add the rolled oats, blueberries, raisins, pomegranate juice, chopped dates, chopped walnuts, goji berries, sunflower seeds, and ground flaxseed. Mix thoroughly.
- 3
Lightly grease an 8" x 8" baking pan with olive oil. Spread the mixture evenly into the prepared pan.
- 4
Bake for 25 minutes, then cool on a wire rack.
- 5
Cut into bars and refrigerate any leftovers.
Vitamins & minerals
Amounts for 1 serving (98 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 67 μg | 7% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 23 μg | 6% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 32 mg | 3% |
| Iron | 1 mg | 14% |
| Potassium | 326 mg | 7% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 124 mg | 18% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 28% |
| Manganese | 1 mg | 34% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 20 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 20 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 179 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Blueberry-Banana Breakfast Bars?
One serving of Blueberry-Banana Breakfast Bars (1 serving) has 179 calories, which works out to 182 calories per 100 g. That is about 8.9% of a 2,000-calorie day.
Are Blueberry-Banana Breakfast Bars high in protein?
Not especially. It has 4 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Blueberry-Banana Breakfast Bars keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blueberry-Banana Breakfast Bars?
3.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry-Banana Breakfast Bars?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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