A Closer Look at What's Inside
At first glance, Nature's Bakery fig bars appear to be a great choice for a quick snack. They're soft-baked with whole grains and a real fruit filling, and they are free from high-fructose corn syrup, artificial flavors, and colors. However, a truly healthy snack needs more than just a clean ingredient list; the full nutritional profile must be considered.
Whole Grains: The Foundation
The primary ingredient in Nature's Bakery's classic fig bars is whole wheat flour, an ingredient that provides significant nutritional benefits. Unlike refined grains, whole grains contain all three parts of the kernel—the bran, germ, and endosperm. This means you get more dietary fiber, B vitamins, iron, and magnesium. The fiber in particular is important for digestive health, and whole grains are linked to a reduced risk of heart disease, stroke, and type 2 diabetes. The inclusion of stone-ground whole wheat is a major point in the bar's favor, setting it apart from many refined flour-based pastries.
The Sugar and Calorie Conundrum
Despite the wholesome ingredients, the sugar content is where the healthfulness of Nature's Bakery fig bars becomes less straightforward. The fruit filling, while made from real fruit, is sweetened with cane sugar and brown rice syrup, adding to the overall sugar count. For example, a two-bar serving of the original fig flavor contains 19 grams of total sugars, with 14 grams listed as added sugars. This is a considerable amount for a snack and should be factored into your daily sugar intake, especially for individuals monitoring their blood sugar or aiming for weight loss.
Typical Nutritional Profile (based on a 2-bar serving of Original Fig):
- Calories: ~200
- Carbohydrates: 37g
- Dietary Fiber: 4g
- Protein: 3g
- Total Sugars: 19g
- Added Sugars: 14g
- Total Fat: 5g
The Role of Moderation
Because of the sugar and calorie content, moderation is key when consuming these bars. While they are a better choice than a candy bar or a pack of sugary cookies, they are still a processed snack. The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for most women and 9 teaspoons (38 grams) per day for men. With 14 grams of added sugar per serving, a single twin-pack bar uses up a significant portion of that daily allowance.
Fig Bars vs. Other Snacks: A Comparison
To understand the bars' place in a balanced diet, it's helpful to compare them to other common snack foods.
| Feature | Nature's Bakery Fig Bar (Whole Wheat) | Traditional Fig Newton | Fresh Fruit & Nuts (Homemade) |
|---|---|---|---|
| Primary Grain | Whole Wheat | Refined White Flour | None (Unprocessed) |
| Sugar | 19g total, 14g added | High in sugar, often with high-fructose corn syrup | Natural, with no added sugars |
| Fiber | 4g | Less fiber than whole wheat options | Higher fiber content |
| Protein | 3g | Lower protein content | Higher protein from nuts |
| Processing | Moderately processed | Ultra-processed | Minimally processed (depending on nuts) |
| Additives | Natural flavors, no artificial colors | Can contain artificial additives | None (if prepared fresh) |
As the table illustrates, Nature's Bakery fig bars are a step up from overly processed, refined-sugar-laden competitors like traditional fig newtons. However, they are still not as nutritionally dense as a whole-food snack like fresh figs and nuts, which offer higher fiber and protein without any added sugar.
Smart Snacking Strategies with Nature's Bakery
If you enjoy these bars, you can certainly incorporate them into a healthy diet with a few strategies:
- Pair them with protein: To slow down the sugar spike and increase satiety, combine a bar with a handful of nuts, a cup of Greek yogurt, or a string cheese. This creates a more balanced snack that keeps you full longer.
- Use them as fuel: With a decent carbohydrate count, these bars can be a great source of quick energy before a workout or a long bike ride, as noted by some athletes.
- Portion control: Rather than eating the full twin-pack in one sitting, consider saving one of the individual bars for later to reduce the sugar and calorie intake per snack.
- Consider the variety: While the whole-wheat versions offer fiber, Nature's Bakery also makes other products, including gluten-free options and Oatmeal Crumble bars. Always check the nutrition facts for the specific product and flavor you're consuming.
Conclusion: A Healthy Choice, with Caveats
Ultimately, the question of whether Nature's Bakery fig bars are actually healthy depends on context and quantity. They are a demonstrably healthier option than many other pre-packaged snacks due to the use of whole grains and real fruit, and the absence of high-fructose corn syrup and artificial additives. However, their moderate to high added sugar content means they should be treated more as a wholesome treat than a truly nutrient-dense, everyday health food. For a truly optimal nutritional diet, prioritizing whole, unprocessed foods like fresh fruit, vegetables, and nuts remains the ideal approach. When reaching for a convenient, packaged snack, the Nature's Bakery fig bar offers a solid, middle-ground option that can be enjoyed in moderation.
