⏱ 65 min totalKeto Coconut Chia Bars
Per 1 serving · 343 g · 7 ingredients
of a 2,000 cal day
- Protein23g8% of calories
- Carbs93g31% of calories
- Fat82g61% of calories
- ✓ Cholesterol free
At a glance
One serving of Keto Coconut Chia Bars (343 g) has 1151 calories, with 23 g of protein, 93 g of carbohydrates and 82 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (46% DV), dietary fiber (97% DV) and Vitamin K (20% DV). Keep an eye on saturated fat, which provides 206% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Dietary fiber97%
- Vitamin K20%
- Thiamine49%
- Niacin35%
- Vitamin B624%
Good source of
10–19% of the daily value
- Folate (B9)11%
- Pantothenic acid14%
Watch
20%+ of the daily value
- Saturated fat206%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 tbsp Chia seeds- 🥄½ cup Water
1 cup Coconut meat
1 tbsp Coconut oil
1 tbsp unsifted Powdered sugar
¼ tsp Vanilla extract
½ cup Cashews
Directions
- 1
Soak the chia seeds in water for about 15 minutes until they become gelatinous.
- 2
Preheat the oven to 350°F.
- 3
Combine the soaked chia seeds with coconut, coconut oil, powdered sugar, and vanilla extract until well mixed. Add cashews and stir until evenly distributed.
- 4
Line a 9"x9" baking pan with parchment paper.
- 5
Spread the chia coconut mixture onto the parchment paper, flattening it to about 3/4" thick.
- 6
Bake for 45 minutes or until the edges are golden and the center is dry. Allow to cool in the pan before removing and cutting into 6 bars or 9 squares.
Vitamins & minerals
Amounts for 1 serving (343 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 23 μg | 20% |
| Thiamine | 1 mg | 49% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 43 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 338 mg | 34% |
| Iron | 10 mg | 119% |
| Potassium | 956 mg | 20% |
| Magnesium | 404 mg | 96% |
| Phosphorus | 904 mg | 129% |
| Zinc | 7 mg | 62% |
| Copper | 2 mg | 244% |
| Manganese | 3 mg | 141% |
| Selenium | 54 μg | 98% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 9 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 19 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 17 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 35 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 9 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 1,151 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 219minWalking (3.5 mph)
- 138minCycling (moderate)
- 96minRunning (6 mph)
- 162minSwimming laps
Common questions
How many calories are in Keto Coconut Chia Bars?
One serving of Keto Coconut Chia Bars (1 serving) has 1151 calories, which works out to 336 calories per 100 g. That is about 58% of a 2,000-calorie day.
Are Keto Coconut Chia Bars high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 8% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Keto Coconut Chia Bars keto-friendly?
It is hard to fit into a strict keto diet. One serving has 66 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Keto Coconut Chia Bars?
258 mg per serving.
How much sugar is in Keto Coconut Chia Bars?
43 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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