Healthy Recipe Doctor

KIND bars are my latest discovery. I’ve been keeping a bar in my purse for those times when I need something to tide me over. They’re made in Australia and I’m not going to lie… they are shockingly expensive (about $2 per bar), even when you buy them by the case online ($1.50 per bar).

Nuts are the first ingredient (which explains some of the higher cost), generally followed by dried fruit. Beyond the first two ingredients, usually other sweeteners are added (like honey or glucose) along with flavor-boosting or “filler” ingredients like coconut, puffed rice, chicory fiber, etc.

There are a lot of flavor options to choose from online – Cranberry & Almond, Mango Macadamia, Almond & Apricot, Strawberry Delight, and others – but I was only able to find two or three flavors in my local markets.

The bars are free of gluten, wheat and dairy and are low in sodium (10-20 milligrams per bar). The calories and fat grams are going to be higher than expected since assorted nuts are the first ingredient. Saturated fat is a bit higher in a couple of the bars – the ones that feature shredded coconut or coconut chips (coconut is naturally high in saturated fat).

Calories: 170 to 210
Protein: 2 to 10 grams
Carbohydrate: 11 to 20 grams
Sugars: 7 to 15 grams
Fat: 11 to 15 grams
Saturated fat: 1.5 to 5 grams
Fiber: 3 to 5 grams
Sodium: 10 to 65 milligrams

My favorite bar nutritionally is Almond Walnut & Macadamia, because it’s the lowest in sugar (7 grams) and highest in protein (10 grams). Since this bar is comprised mostly of nuts, most of the fat grams are from monounsaturated fat (9 grams per bar) rather then polyunsaturated fat (3.5 grams per bar) and saturated fat (2 grams per bar). It would be perfect if this bar was also the highest in fiber but that distinction goes to the two apricot flavors (Almond & Apricot and Macadamia Apricot) with 5 grams of fiber per bar.

So how do they taste?
I haven’t tasted one yet that I didn’t enjoy. The Almond Walnut & Macadamia tastes more like a nut bar rather than a “fruit and nut” bar, but most of the other flavors represent a range of sweet options (some are sweeter than others).

I wonder what these bars would taste like if there weren’t any added sweetener (like from honey and glucose) – just the dried fruit and the nuts. That would look better on paper for sure, but would it taste as good?

Have you tried any of these bars? If so, what did you think and do you have a favorite flavor? Post your feedback on the Food and Cooking Exchange.