⏱ 10 min totalSimple Vegan Date Bars
Per 1 serving · 54 g · 5 ingredients
of a 2,000 cal day
- Protein3.2g5% of calories
- Carbs25g40% of calories
- Fat15g55% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Simple Vegan Date Bars (54 g) has 230 calories, with 3.2 g of protein, 25 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (55% of calories). It is high in copper (40% DV) and manganese (33% DV). Keep an eye on saturated fat, which provides 24% of the daily value.
High in
20%+ of the daily value
- Copper40%
- Manganese33%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin B610%
- Iron11%
- Magnesium10%
- Phosphorus11%
Watch
20%+ of the daily value
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ date, pitted Medjool dates
³⁄₁₆ cup shelled (50 halves) English walnuts
³⁄₁₆ cup Coconut meat
¹⁄₁₆ cup Cranberries- 🥄¼ tbsp Water
Directions
- 1
Toast the walnuts slightly in an oven heated to 170°. Let them cool down before adding them to your food processor.
- 2
Add pitted dates, desiccated coconut, and cranberries to the food processor. Process until well combined and crumbly.
- 3
Gradually add water, a tablespoon at a time, and keep processing until the mixture is sticky and holds together.
- 4
Line a square or rectangular baking dish with cling film. Press the mixture in firmly and evenly.
- 5
Refrigerate for a couple of hours, then cut into bars and enjoy!
Vitamins & minerals
Amounts for 1 serving (54 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 26 mg | 3% |
| Iron | 1 mg | 11% |
| Potassium | 211 mg | 4% |
| Magnesium | 40 mg | 10% |
| Phosphorus | 80 mg | 11% |
| Zinc | 1 mg | 6% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 33% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 13 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 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 | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 230 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Simple Vegan Date Bars?
One serving of Simple Vegan Date Bars (1 serving) has 230 calories, which works out to 426 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Simple Vegan Date Bars high in protein?
Not especially. It has 3.2 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 Simple Vegan Date Bars keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Simple Vegan Date Bars?
41 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Simple Vegan Date Bars?
19 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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