Calorie guide · International
Homemade protein barcalories and macros
One serving of Homemade protein bar has about 220 kcal, with 10 g protein, 24 g carbohydrates and 9 g fat. That is roughly 18% of calories from protein, 44% from carbs and 38% from fat.
Where the calories come from
- Protein10 g18%
- Carbs24 g44%
- Fat9 g38%
This no-bake bar presses 30 g of oats with 15 g of nut butter, chopped nuts, dates and a little honey into a portable snack. A bar is roughly 220 kcal with 10 g of protein, 24 g of carbohydrates and 9 g of fat, with the dates and honey giving most of the sweetness.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~80 g) | Share of calories |
|---|---|---|---|
| Calories | 275 kcal | 220 kcal | 100% |
| Protein | 12.5 g | 10 g | 18% |
| Carbs | 30 g | 24 g | 44% |
| Fat | 11.3 g | 9 g | 38% |
How many calories in 100 g of Homemade protein bar?
A typical serving of Homemade protein bar weighs about 80 g, so 100 g has about 275 kcal, 12.5 g protein, 30 g carbohydrates and 11.3 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 40 g | 110 | 5 g | 12 g | 4.5 g |
| 1 serving | 80 g | 220 | 10 g | 24 g | 9 g |
| 1½ servings | 120 g | 330 | 15 g | 36 g | 13.5 g |
| 2 servings | 160 g | 440 | 20 g | 48 g | 18 g |
| 100 g | 100 g | 275 | 12.5 g | 30 g | 11.3 g |
| 200 g | 200 g | 550 | 25 g | 60 g | 22.5 g |
Vitamins and minerals in Homemade protein bar
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 4.5 g | 16% |
| Sugars | 17 g | – |
| Saturated fat | 1.6 g | 8% |
| Sodium | 60 mg | 3% |
| Potassium | 350 mg | 7% |
| Calcium | 50 mg | 4% |
| Iron | 1.8 mg | 10% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
Allergens in Homemade protein bar
- Gluten
- Peanuts
- Tree nuts
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Homemade protein bar fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Homemade protein bar?
For a 70 kg adult, the 220 kcal in one serving is about 51 minutes of comfortable walking or 37 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 51 min |
| Brisk walk (about 5.5 km/h) | 37 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
A bar of oats, nut butter, dates and chopped nuts, a portable vegetarian snack to bridge the gap between meals.
- 30g Oats
- 15g Nut Butter
- Chopped Nuts
- Dates
- Honey
How to make it
- Pit and finely chop the dates, or blitz them to a sticky paste.
- Mix the dates with 15 g of nut butter and the honey until combined.
- Stir in 30 g of oats and the chopped nuts and knead until the mixture holds together.
- Press firmly into a bar shape on baking paper.
- Chill for at least 15 minutes until firm before eating.
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How to make it lighter
- Cut the batch into equal bars and log one bar at a time, since homemade pieces easily grow larger.
- Leave out the honey and let the dates bind and sweeten the mix.
- Stir in a scoop of protein powder or some milk powder if you want more protein per bar.
Lighter alternatives
More International dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Homemade protein bar?
A typical serving of Homemade protein bar has about 220 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Homemade protein bar?
About 275 kcal. That is based on a typical serving of about 80 g with 220 kcal; the real figure changes with the recipe and how much oil is used.
Is Homemade protein bar high in protein?
It is moderate. One serving has about 10 g of protein (18% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Homemade protein bar while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Homemade protein bar?
Roughly 51 minutes of comfortable walking for a 70 kg adult, or about 37 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Homemade protein bar vegetarian?
Yes. A typical serving of Homemade protein bar has no meat or fish.
Is Homemade protein bar gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Homemade protein bar lighter?
Cut the batch into equal bars and log one bar at a time, since homemade pieces easily grow larger. Leave out the honey and let the dates bind and sweeten the mix. Stir in a scoop of protein powder or some milk powder if you want more protein per bar.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (80 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.