⏱ 50 min total

Quinoa Energy Bars

Name: Quinoa Energy Bars
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 0.02 cup Quinoa; ¹⁄₁₆ cup Rolled oats; ¹⁄₁₆ cup Granulated sugar; 3g Quinoa Flour; ¹⁄₁₆ tsp Salt; ⅜ date, pitted Medjool dates; ¹⁄₁₆ cup Cashews; ¹⁄₁₆ tsp Vanilla extract; ⅜ tbsp Butter; 0.02 cup Maple syrup; ⅛ tbsp Sweet Dreams Brown Rice Syrup; ¹⁄₁₆ tbsp Water; 0.02 cup Almond butter

Per 1 serving · 56 g · 13 ingredients

Calories

231

12%
of a 2,000 cal day

Protein
4g
7% of calories
Carbs
30g
49% of calories
Fat
12g
44% of calories

Portion

✓ Low sodium

At a glance

One serving of Quinoa Energy Bars (56 g) has 231 calories, with 4 g of protein, 30 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (49% of calories). It is high in copper (36% DV) and manganese (30% DV).

Per 100 g

411cal

high energy density

Protein per 100 cal

1.7g

Net carbs

27g

carbs minus fiber

Fiber

2.4g

18 g sugar

High in

20%+ of the daily value

Copper36%
Manganese30%

Good source of

10–19% of the daily value

Vitamin E11%
Riboflavin (B2)13%
Iron15%
Magnesium14%
Phosphorus17%
Zinc10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min

1
Prepare the quinoa according to package instructions and allow it to cool completely.
2
Preheat the oven to 350°F. Line a 9x9 inch brownie pan with parchment paper and lightly grease it with butter or baking spray.
3
In a large bowl, combine the rolled oats, cooked quinoa, sugar, quinoa flour, salt, dates, and cashews.
4
In a smaller bowl, mix together the vanilla extract, melted butter, maple syrup, brown rice syrup, water, and almond butter.
5
Combine the wet ingredients with the dry ingredients until evenly mixed. Pour the mixture into the prepared pan, pressing down firmly with plastic wrap to create an even layer.
6
Bake for 30-35 minutes, until the edges are browned. Allow to cool completely before cutting. For easier cutting, chill in the fridge.

Vitamins & minerals

Amounts for 1 serving (56 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	37 μg	4%
Vitamin C	0 mg	0%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	11%
Vitamin K	4 μg	3%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	4%
Vitamin B6	0.1 mg	7%
Folate (B9)	14 μg	4%
Vitamin B12	0 μg	1%
Pantothenic acid	0.2 mg	4%
Choline	9 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	41 mg	4%
Iron	1 mg	15%
Potassium	217 mg	5%
Magnesium	59 mg	14%
Phosphorus	118 mg	17%
Zinc	1 mg	10%
Copper	0.3 mg	36%
Manganese	1 mg	30%
Selenium	4 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	0.3 g	—
Beta carotene	17 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	36 μg	—
Serine	0.2 g	—
Starch	4 g	—
Sucrose	11 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 231 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

44min
Walking (3.5 mph)
28min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Quinoa Energy Bars?

One serving of Quinoa Energy Bars (1 serving) has 231 calories, which works out to 411 calories per 100 g. That is about 12% of a 2,000-calorie day.

Are Quinoa Energy Bars high in protein?

Not especially. It has 4 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Quinoa Energy Bars keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Quinoa Energy Bars?

81 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Quinoa Energy Bars?

18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (56 g)

Calories231

% Daily Value*

Total fat 12g	15%
Saturated fat 3.7g	18%
Trans fat 0.2g
Cholesterol 11mg	4%
Sodium 81mg	4%
Total carbohydrate 30g	11%
Dietary fiber 2.4g	8%
Total sugars 18g
Protein 4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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