Are KIND Nut Bars Healthy? Dietitian Review

KIND Nut Bars are almond and peanut-based snack bars. They are described on their website as made with “whole ingredients like nuts, mixed with fruits and spices bound together with honey”.  But are KIND Nut Bars a healthy choice? Check out our full dietitian review before adding them to your grocery cart.

Are KIND Nut Bars Healthy?

Yes. KIND bars are an excellent choice for those looking for a balanced snack option on the go. They contain a good balance of protein, healthy fats, and fiber to keep you sustained. We also love that they are available in 10 low-sugar flavors.

Read more about our Food Nutrition Score here! 

KIND Nut Bars flavors:

Dark chocolate with sea salt; caramel almond & sea salt; peanut butter dark chocolate; dark chocolate cherry cashew; dark chocolate mocha almond; almond & coconut; dark chocolate almond coconut; cherry almond; blueberry vanilla cashew; maple glazed pecan & sea salt; peanut butter; dark chocolate almond mint; salted caramel dark chocolate; milk chocolate almond; pomegranate blueberry pistachio; Madagascar vanilla almond; honey roasted nuts & sea salt; dark chocolate cinnamon pecan; milk chocolate peanut butter; raspberry cashew chia; fruit & nut

Taste & Texture

For the purpose of this review, we sampled the Almond Sea Salt & Dark Chocolate flavor. The main textural properties in this bar come from almonds and peanuts. The bar is crunchy with subtle salty and dark chocolate flavors. Almond Sea Salt & Dark Chocolate is one of the lower sugar flavors, with 5g of sugar per bar. Even though it’s lower in sugar than other bars on the market, it is by no means lacking flavor.

Are KIND Nut Bars Healthy? Dietitian Review

KIND Nut Bar Ingredients

The ingredients below are from the Almond Sea Salt & Dark Chocolate flavor. See the KIND Nut Bar Ingredient Chart below for other flavors.

Almonds and peanuts: this makes up the bulk of KIND Nut Bars.

Inulin: this is a type of soluble fiber used to boost the fiber content of this bar. Inulin is flavorless and blends well into food products. You’ll often find inulin in granola bars, fiber supplements, and cereal on the market.

Honey, cane sugar, glucose syrup: added sugar sources used to sweeten these bars. Even though there are three sources of sugar in this bar, there is very little overall sugar added to this flavor.

Palm Kernel Oil: a saturated fat that comes from palm seed.

Crisp rice: used to add a crispy texture to the bars. You can see the crispy rice puffs throughout the bar.

Cocoa mass: this is basically ground-up cocoa seeds. It is a dark and rich form of chocolate.

Cocoa powder: cocoa powder is what remains after the fat is removed from cocoa beans during processing.

Sea salt: adds the salty to this Sea Salt and Dark Chocolate flavor.

Soy lecithin: used as an emulsifier to stabilize ingredients and a flavor protector.  Read more about lecithin in our Lecithin Ingredient Review here. 

Natural flavor: this is a blanket term for any combination of extracts from plant or animal products. Check out our blog post, What are Natural Flavours and Should you Avoid them, for more information on natural flavors. 

Cocoa butter: the fat that is removed from cocoa beans during processing. 

Priority Allergens:

KIND Nut Bars contain almonds, peanuts, and soy. Some flavors also contain milk. They may contain tree nuts and sesame seeds.

KIND Nut Bar Ingredients 

	Ingredients
Dark Chocolate Nuts & Sea Salt	Almonds, peanuts, chicory root fibre, honey, palm kernel oil, sugar, glucose syrup, rice flour, unsweetened chocolate, alkalized cocoa, sea salt, soy lecithin, natural flavour, cocoa butter.
Caramel Almond & Sea Salt	Almonds, chicory root fibre, honey, glucose syrup, palm kernel oil, sugar, rice flour, milk powder, sea salt, carob powder, soy lecithin, natural flavour, annatto.
Peanut Butter Dark Chocolate	Peanuts, glucose syrup, sugar, honey, palm kernel oil, almonds, peanut butter (peanuts, sea salt), soy protein isolate, unsweetened chocolate, alkalized cocoa, chicory root fibre, soy lecithin, tapioca starch, sea salt, natural flavour, cocoa butter.
Dark Chocolate Cherry Cashew	Cashews, peanuts, chicory root fibre, sugar, almonds, cherries, cranberries, honey, palm kernel oil, glucose syrup, rice flour, unsweetened chocolate, raisins, alkalized cocoa, soy lecithin, sea salt, natural flavour, cocoa butter.
Dark Chocolate Almond Coconut	Almonds, coconut, honey, glucose syrup, palm kernel oil, sugar, chicory root fibre, rice flour, unsweetened chocolate, alkalized cocoa, soy lecithin, sea salt, natural flavour, cocoa butter.
Cranberry Almond	Almonds, cranberries, chicory root fibre, sugar, honey, rice flour, glucose syrup, soy lecithin, sea salt.
Almond & Coconut	Almonds, coconut, honey, glucose syrup, rice flour, soy lecithin, chicory root fibre, sugar, sea salt.
Dark Chocolate Mocha Almond	Almonds, chicory root fibre, palm kernel oil, sugar, honey, glucose syrup, unsweetened chocolate, alkalized cocoa, rice flour, cocoa nibs, coffee powder, soy lecithin, natural flavour, sea salt, cocoa butter.
Maple Glazed Pecan & Sea Salt	Pecans, almonds, peanuts, chicory root fibre, honey, glucose syrup, rice flour, maple syrup, sea salt, natural flavour, soy lecithin, sugar.
Blueberry Vanilla Cashew	Cashews, almonds, chicory root fibre, blueberries, honey, rice flour, glucose syrup, raisins, sugar, vanilla extract, soy lecithin, sea salt, natural flavour, citric acid.
Dark Chocolate Almond Mint	Almonds, cashews, chicory root fibre, honey, palm kernel oil, sugar, glucose syrup, rice flour, unsweetened chocolate, alkalized cocoa, natural flavour, soy lecithin, peppermint extract, sea salt, peppermint leaves, cocoa butter.
Peanut Butter	Peanuts, chicory root fibre, honey, glucose syrup, palm kernel oil, sugar, peanut flour, rice flour, peanut butter (peanuts, sea salt), sea salt, nonfat milk powder, soy lecithin, peanut oil.
Salted Caramel Dark Chocolate Nut	Peanuts, almonds, chicory root fibre, honey, palm kernel oil, sugar, cashews, glucose syrup, rice flour, unsweetened chocolate, alkalized cocoa, sea salt, natural flavour, soy lecithin, cocoa butter.
Honey Roasted Nuts & Sea Salt	Peanuts, almonds, cashews, honey, glucose syrup, chicory root fiber, rice flour, sea salt, soy lecithin, sugar.
Pomegranate Blueberry Pistachio	Almonds, cashews, chicory root fibre, honey, glucose syrup, rice flour, pistachios, sugar, raisins, blueberries, pomegranates, cranberries, soy lecithin, sea salt, natural flavour, citric acid.
Madagascar Vanilla Almond	Almonds, peanuts, cashews, chicory root fiber, honey, glucose syrup, rice flour, madagascar vanilla, soy lecithin, sugar, sea salt.
Fruit & Nut	Peanuts, almonds, glucose syrup, honey, sultanas, raisins, apricots, rice flour, dates, flax seeds, soy lecithin, sugar, sea salt.

KIND Nut Bar Nutrition Facts

Note: the nutrition facts below reflect the Almond Sea Salt & Dark Chocolate flavor of KIND Nut Bars. The range of nutrition information for all flavors is listed in parentheses. See our Nutrition Facts Comparison Chart below for details,  

Calories: there are 200 calories in KIND Nut Bars (170-200 depending on the flavor). This is a typical amount of calories for a nut-based snack bar.

Fat: each bar has 15g of fat (10-15 depending on the flavor). The majority of fat in this bar is coming from almonds and peanuts, with a small amount coming from palm kernel oil.

Sodium: each bar contains 140mg of sodium (10-140mg depending on the flavor). Sea salt is a major flavor contributor to the Sea Salt & Dark Chocolate bar. The sodium content of other flavors can be much lower. 

Carbohydrates: there are 16g of carbohydrates in this bar (16-22 depending on the flavor). Carbohydrates come from honey, cane sugar, glucose syrup, almonds, and peanuts. Compared to other snack bars, this is a moderate amount of carbohydrates. This is generally an appropriate amount of carbohydrates for a snack, though some people may need more carbohydrates to feel satisfied. 

Fiber: there is 7g of fiber per bar, coming from inulin, almonds, and peanuts. 

Sugar: there is 5g of sugar per bar (4-13g depending on the flavor). This is one of the lowest sugar bars on the market that doesn’t use a non-caloric sweetener. KIND nut bars are available in nine other low-sugar flavors.  

Protein: there is 6g of protein per bar (3-8g depending on the flavor).

Other nutrients: KIND Almond Sea Salt & Dark Chocolate bar contains 1.8mg of iron and 52mg of calcium, coming from almonds and peanuts.

KIND Nut Bar Nutrition Facts Comparison Chart

	Dark Chocolate Nuts & Sea Salt	Caramel Almond & Sea Salt	Peanut Butter Dark Chocolate	Dark Chocolate Cherry Cashew	Dark Chocolate Almond Coconut	Cranberry Almond	Almond Coconut	Dark Chocolate Mocha Almond	Maple Glazed Pecan & Sea Salt	Blueberry Vanilla Cashew	Dark Chocolate Almond Mint	Peanut Butter	Salted Caramel Dark Chocolate Nut	Honey Roasted Nuts & Sea Salt	Pomegranate Blueberry Pistachio	Madagascar Vanilla Almond	Fruit & Nut
Calories	180	170	200	170	180	160	190	170	200	160	170	200	190	190	160	180	190
Fat (g)	15	15	14	10	13	12	14	15	17	12	15	14	15	15	12	15	13
Saturated Fat (g)	3	3	4	3	7	1	7	3.5	1.5	1.5	3	3.5	3.5	2	1.5	1.5	1.5
Carbohydrate (g)	16	16	17	22	20	19	19	16	14	19	16	16	16	15	20	15	17
Fibre (g)	7	7	3	6	5	5	3	7	5	5	6	6	7	4	5	6	3
Sugar (g)	5	5	9	10	10	8	9	5	5	7	5	5	5	5	8	4	8
Protein (g)	6	6	7	4	3	5	3	5	5	5	5	6	6	7	5	6	6
Sodium (mg)	140	125	20	20	25	20	20	15	140	20	15	140	105	135	20	15	10
Potassium (mg)	136	136	136	136	136	136	136	136	136	136	136	136	136	136	136	136	136

Cost

A 12-pack of KIND nut bars ranges from $16.47 to $26.49 in Ontario. You can typically find single KIND nut bars for purchase for ~$1.99, comparable to other nut-based bars on the market. KIND nut bars are generally more expensive than granola bars and less expensive than protein bars or energy bars.

Are KIND Nut Bars Healthy? Dietitian Review

Do KIND Nut Bars live up to their marketing claims?

KIND nut bars claim to be made with “whole ingredients like nuts, mixed with fruits and spices bound together with honey.” This is partially true.

KIND nut bars are made with a base of whole ingredients, such as nuts, sea salt, and cocoa. They do contain honey as a sweetener, but they also use two other sources of sugar. In addition to the whole food ingredients used, KIND nut bars also contain ingredients that we wouldn’t associate with whole foods, such as inulin and soy lecithin.

Despite their marketing claim being a bit of a stretch, KIND nut bars are still an excellent choice as they are made with good quality ingredients and have a balanced nutrition profile.

Frequently asked questions

Do KIND Nut bars make you gain weight?

No single food will cause weight gain. Like any food, KIND nut bars can contribute to weight gain if the overall calorie intake is higher than the individual’s needs. However, KIND nut bars contain a good balance of protein, fiber, and healthy fats, which are satiating and less likely to contribute to excessive intake.

Are KIND bars dairy-free?

Some KIND bars contain milk. Always check the label for allergens before consuming a product.

Are KIND bars gluten-free?

Yes. KIND nut bars are gluten-free.

Are KIND bars vegan?

KIND nut bars contain honey and are not considered vegan.

Are KIND Nut bars protein bars?

KIND nut bars are considered snack bars. They contain a moderate amount of protein, ~6g per bar.

Are KIND bars healthy after a workout?

KIND bars contain a good balance of carbohydrates and protein. For recreational athletes, KIND bars can be a good post-workout snack, as long as you’re getting enough overall carbohydrate and protein each day. For athletes or those with higher nutritional needs, more protein, and carbohydrates may be needed post-workout than what KIND bars provide.

Are KIND Nut Bars Healthy? Dietitian Review

Are KIND bars healthy before a workout?

The best pre-workout meal or snack will depend on the individual’s digestive tolerance, nutritional needs, and daily nutrient distribution. Generally speaking, the carbohydrate: protein ratio in KIND bars is suitable for pre-workout. Most individuals will tolerate KIND bars if consumed ~2 hours before a workout. For those training at high intensities, more carbohydrates may be needed than a single KIND bar provides.

Are KIND bars keto?

KIND bars contain 16-22g of carbohydrates per bar and are not considered keto.

Are KIND bars healthy for weight loss?

KIND bars contain a good balance of protein, healthy fats, and fiber, making them an excellent snack option for those with weight loss goals.

Are KIND bars low FODMAP?

KIND nut bars contain honey and are not considered low FODMAP.