Nanaimo Bar Calories: per Bar, per 100 g and Ingredient by Ingredient
525 kcal (2,197 kJ) per 100 g · P/F/C 5.2/34/55 g
Serving (one, 50 g) — 263 kcal (1,098 kJ) · Nutri-Score E
Figures are for: Nanaimo bar
Per 100 g: sugar: high saturated fat: high salt: low fiber: medium
Are Nanaimo bars healthy?
Not really. Nanaimo bars get grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
For
- Fiber: 4.9 g per 100 g, 2.5 g per serving.
Against
- Sugar: 17 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
- Saturated fat: 10 g per serving — 50% of the 20 g daily reference intake.
A typical serving (one, 50 g) has 263 kcal, 2.6 g protein, 17 g fat and 27 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
The Nanaimo bar is a no-bake Canadian square: a crumb, coconut and nut base, a custard buttercream middle and a chocolate top. Figures are estimated from a typical recipe.
How many calories in Nanaimo bars: per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 50 g |
|---|---|---|
| Calories | 525 kcal | 263 kcal |
| Energy (kilojoules) | 2,197 kJ | 1,098 kJ |
| Protein | 5.2 g | 2.6 g |
| Fat | 34 g | 17 g |
| incl. saturated | 21 g | 10 g |
| Total carbohydrates | 55 g | 27 g |
| incl. sugars | 35 g | 17 g |
| incl. fiber | 4.9 g | 2.5 g |
| Salt | 0.2 g | 0.1 g |
Where the numbers come from
Values per 100 g as eaten, estimated from a typical recipe, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
protein 4%fat 58%carbs 38%
Nanaimo Bars calories by weight, 20–150 g
30 g of Nanaimo bars has 158 calories and 50 g has 263. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 105 | 1 / 6.7 / 11 | 1 |
| 30 g | 158 | 1.6 / 10 / 16 | 1.5 |
| 50 g — typical serving | 263 | 2.6 / 17 / 27 | 2.5 |
| 100 g | 525 | 5.2 / 34 / 55 | 4.9 |
| 150 g | 788 | 7.8 / 51 / 82 | 7.4 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Nanaimo Bars: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chocolate coconut bar | 485 | 4 / 25 / 62 |
| Nanaimo bar | 525 | 5.2 / 34 / 55 |
Where the calories come from, ingredient by ingredient
Worked out from a typical recipe for one serving (one, 50 g), so you can see what to cut back if you want it lighter.
| Ingredient | Grams | Kcal |
|---|---|---|
| Butter | 10 | 75 |
| Plain biscuits | 12 | 50 |
| Powdered sugar | 12 | 47 |
| Desiccated coconut | 5 | 33 |
| Dark chocolate 55% | 6 | 32 |
| Walnuts | 3 | 20 |
| Cocoa powder, unsweetened | 2 | 6 |
What else to watch
- They're calorie-dense — 525 kcal per 100 g — so portion size matters most.
How much movement is one serving?
A serving (one, 50 g) is 263 kcal — roughly 86 min of easy walking or 33 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for Nanaimo bars
Nanaimo bars have a lot of sugar (35 g per 100 g) and a lot of saturated fat (21 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Nanaimo Bars vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cheesecake | 321 | 5.5 / 22 / 27 |
| Sugar | 399 | 0 / 0 / 100 |
| Donut | 430 | 6 / 24 / 48 |
| Butter Tarts | 459 | 4.5 / 26 / 53 |
| Anzac Biscuits | 464 | 5.8 / 22 / 64 |
| Nanaimo Bars | 525 | 5.2 / 34 / 55 |
| Dark Chocolate | 598 | 7.8 / 43 / 46 |
FAQ
How many calories are in 100 g of Nanaimo bars?
100 g of Nanaimo bars has 525 calories, with 5.2 g protein, 34 g fat and 55 g carbohydrates (4.9 g fiber).
How many calories are in a serving of Nanaimo bars?
A serving (one, 50 g) has 263 calories: 2.6 g protein, 17 g fat and 27 g carbs.
What are the macros of Nanaimo bars?
Per 100 g: 5.2 g protein, 55 g carbs and 34 g fat. By calories that's about 4% protein, 38% carbs and 58% fat.
How long do you have to walk to burn a serving of Nanaimo bars?
About 86 min of easy walking or 33 min of cycling for a 70 kg (154 lb) person — that's the 263 calories in a serving (one, 50 g).
How much fiber is in Nanaimo bars?
100 g of Nanaimo bars has 4.9 g of fiber; a serving (one, 50 g) has 2.5 g — 10% of the 25 g a day the WHO recommends.
What is a Nanaimo bar made of?
Three no-bake layers: a base of biscuit crumbs, coconut, nuts, cocoa and butter; a custard-flavoured buttercream middle; and a chocolate top. In a typical 50 g bar that comes to about 263 calories and 17 g of sugar — the table above shows what each ingredient adds.
What is the yellow filling in Nanaimo bars?
A buttercream made with butter, icing sugar and custard powder; the custard powder gives it the yellow colour and vanilla flavour. Butter and sugar make it the richest layer.