Candies, soft fruit and nut squares
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.2 MG | 0% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.2 MG | 1% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 12 UG | 3% | |
| Choline, total | 5.5 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.4 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 0.9 MG | 5% | |
| Magnesium, Mg | 25 MG | 6% | |
| Phosphorus, P | 54 MG | 4% | |
| Potassium, K | 82 MG | 2% | |
| Sodium, Na | 131 MG | 6% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.3 MG | 34% | |
| Manganese, Mn | 0.5 MG | 23% | |
| Selenium, Se | 1.4 UG | 3% |
Nutrition Highlights
- Good source of Copper, Cu (34% DV).
- Good source of Manganese, Mn (23% DV).
About Candies, soft fruit and nut squares
These chewy confections are made by combining dried fruits like dates, figs, or apricots with nuts such as almonds, walnuts, or pecans, then binding the mixture with sweeteners like honey or corn syrup. The result is a dense, sweet square that delivers a concentrated source of energy in a compact form. While they're high in carbohydrates and natural sugars, they also provide healthy fats from the nuts and a modest amount of protein. The fiber content, though not high, comes from the dried fruits and can support digestive health. However, their calorie density means portion control is important, especially for those monitoring sugar or calorie intake.
These squares are popular as an on-the-go snack, a quick energy boost for hikers or athletes, or a natural alternative to processed candy bars. They can also be crumbled over yogurt, oatmeal, or salads for added texture and sweetness. Some people enjoy them as a pre-workout snack or a mid-afternoon pick-me-up. Because they're shelf-stable and portable, they're a convenient option for travel or emergency food kits. For those with nut allergies or dietary restrictions, variations can be made using seeds or coconut instead of nuts, though the nutritional profile will shift accordingly.
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More in Sweets
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