⏱ 40 min totalCoconut Date Bars
Per 1 serving · 106 g · 5 ingredients
of a 2,000 cal day
- Protein5.2g5% of calories
- Carbs64g60% of calories
- Fat17g35% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Coconut Date Bars (106 g) has 397 calories, with 5.2 g of protein, 64 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (60% of calories). It is high in dietary fiber (29% DV), iron (23% DV) and magnesium (22% DV). Keep an eye on saturated fat, which provides 47% of the daily value.
High in
20%+ of the daily value
- Dietary fiber29%
- Iron23%
- Magnesium22%
- Phosphorus22%
- Copper63%
- Manganese33%
Good source of
10–19% of the daily value
- Vitamin E14%
- Niacin10%
- Vitamin B615%
- Pantothenic acid13%
- Potassium13%
- Zinc11%
Watch
20%+ of the daily value
- Saturated fat47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup, sliced Almonds
1 oz Coconut meat
¼ tsp Coconut oil
2 ½ date, pitted Medjool dates
¹⁄₁₆ cup Cashews
Directions
- 1
Sliver the almonds and flake the coconut.
- 2
In a food processor, combine the almonds, coconut, and dates. Pulse until well combined.
- 3
Add the cashews and coconut oil to the food processor. Pulse until the mixture is thick and sticks together.
- 4
Transfer the mixture to a sheet of waxed paper. Form it into a square, folding the sides of the waxed paper over the top.
- 5
Refrigerate for at least 30 minutes, or until solid.
Vitamins & minerals
Amounts for 1 serving (106 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 15 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 15 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 65 mg | 7% |
| Iron | 2 mg | 23% |
| Potassium | 633 mg | 13% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 153 mg | 22% |
| Zinc | 1 mg | 11% |
| Copper | 1 mg | 63% |
| Manganese | 1 mg | 33% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 53 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 19 g | — |
| Galactose | 0 g | — |
| Glucose | 20 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 2 g | — |
| Sucrose | 11 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 397 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Coconut Date Bars?
One serving of Coconut Date Bars (1 serving) has 397 calories, which works out to 375 calories per 100 g. That is about 20% of a 2,000-calorie day.
Are Coconut Date Bars high in protein?
Not especially. It has 5.2 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Coconut Date Bars keto-friendly?
It is hard to fit into a strict keto diet. One serving has 56 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Coconut Date Bars?
83 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Coconut Date Bars?
51 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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