Do Mid-Day Squares Have Sugar? A Comprehensive Look at Ingredients

December 4, 2025 •

3 min read

According to the official Mid-Day Squares website, each square contains between 4–5 grams of total sugar, depending on the flavor. While this confirms they do contain sugar, this is significantly less than the 20+ grams typically found in a conventional chocolate bar, aligning with their marketing as a healthier, functional snack.

Quick Summary

Yes, Mid-Day Squares contain sugar, but they use natural sweeteners like maple syrup and coconut sugar instead of refined white sugar. With 4–5 grams of total sugar per bar, they offer a lower-sugar alternative to conventional candy bars while also providing fiber and protein.

Key Points

Yes, Mid-Day Squares contain sugar: Each square contains between 4–5 grams of total sugar, sourced from natural ingredients like maple syrup and coconut sugar.
Less sugar than traditional candy: With only 4–5 grams of total sugar, Mid-Day Squares are a lower-sugar alternative to conventional candy bars, which can have over 20 grams.
Natural, organic sweeteners are used: The sugar comes from whole-food sources such as maple syrup, coconut sugar, date syrup, and tapioca syrup, not refined white sugar.
Functional benefits from protein and fiber: The 6g of protein and 4g of fiber in each bar help to slow sugar absorption, preventing energy spikes and crashes.
Refrigeration is required: Due to the use of whole-food, less-processed ingredients, Mid-Day Squares must be kept refrigerated.
Considered a healthier alternative: When compared to standard chocolate or protein bars, Mid-Day Squares offer a more nutritious option, but should still be consumed in moderation as a treat.
Nutritional value varies by flavor: Specific sugar content and other nutritional information can differ slightly depending on the flavor of the bar.

Unpacking the Sweeteners in Mid-Day Squares

To understand whether Mid-Day Squares contain sugar, it's crucial to look beyond the simple 'yes' and examine the types of sweeteners used and their sources. Unlike most traditional confectionery that relies on high-fructose corn syrup and processed white sugar, Mid-Day Squares are sweetened with a blend of natural, organic ingredients. The company's commitment to "clean ingredients" means sourcing sweeteners from whole foods.

The Ingredients that Add Sweetness

Instead of artificial or refined sugars, Mid-Day Squares utilize several plant-based sweeteners. The specific combination can vary slightly by flavor, but common sweeteners include:

Organic Coconut Sugar: A natural sugar derived from the sap of coconut palm flowers. It is less processed than conventional white sugar and retains some nutrients. However, it still impacts blood sugar levels and should be consumed in moderation.
Organic Maple Syrup: A natural sweetener with a slightly lower glycemic index than refined sugar. It also contains trace minerals like manganese and zinc.
Organic Tapioca Syrup: A gluten-free sweetener extracted from the cassava plant. It provides sweetness and helps bind the bar's ingredients together.
Organic Date Syrup: A sweetener made from whole dates, providing natural sweetness along with the fiber and nutrients found in the fruit.

Comparing Mid-Day Squares to Other Snack Bars

When evaluating the sugar content of any snack, context is key. While Mid-Day Squares do have sugar, they are not competing with a bowl of whole fruit. They are designed to replace conventional chocolate and protein bars, positioning themselves as a healthier alternative in that specific market.


Snack Category	Sugar Content per Bar	Source of Sweetness	Protein Content	Key Differentiators
Mid-Day Squares	4-5g	Organic maple syrup, coconut sugar, date syrup	~6g plant-based	Lower sugar than traditional bars, real whole-food ingredients
Conventional Chocolate Bar	20g+	High-fructose corn syrup, refined white sugar	< 3g	High in refined sugar, lacks functional nutrition
Traditional Protein Bar	10-20g+	Sugar alcohols, refined sugars, artificial sweeteners	15-20g+	Often uses artificial ingredients and preservatives, can have chalky taste
RXBAR	12-18g (e.g., Chocolate Sea Salt)	Dates	12g (egg whites)	Sweetened exclusively with dates, uses simple ingredients

Why the Sugar Content Matters

For many health-conscious consumers, a lower sugar intake is a priority. Mid-Day Squares' use of natural, whole-food sweeteners is a deliberate choice to provide a sweet flavor profile without the excessive amounts of refined sugar found in typical candy. The combination of protein (6g) and fiber (4g) in each square also plays a crucial role in how the body processes that sugar. Protein and fiber help slow down the absorption of sugar into the bloodstream, preventing the sharp spikes and crashes often associated with high-sugar snacks. This functional benefit is a major selling point for the brand.

How to Incorporate Mid-Day Squares Into a Healthy Diet

While they are a healthier alternative, Mid-Day Squares are still a treat and should be enjoyed in moderation. A nutritionist would likely recommend them as a post-workout snack or a satisfying afternoon craving-buster rather than an everyday staple. Because of their natural ingredients, they must be refrigerated, a key indicator that they are less processed than shelf-stable candies. For those tracking macros or following specific diets, such as keto, the 4–5 grams of sugar per bar is an important consideration.

Conclusion: Sugar, but with a Different Purpose

In conclusion, the question, "Do Mid-Day Squares have sugar?" has a clear but nuanced answer: yes, they do, but their sugar content and sources are intentionally different from standard chocolate bars. By using natural, organic sugars from ingredients like maple syrup and coconut sugar, they offer a less-refined sweet snack. Coupled with a significant amount of plant-based protein and fiber, the sugar in Mid-Day Squares serves a functional purpose, providing energy without the negative consequences of a high-sugar junk food crash. They represent a mindful, healthier option for satisfying a sweet craving, as long as they are consumed as part of a balanced diet.

For more information on the company's commitment to clean ingredients, you can visit the official Mid-Day Squares website.

Frequently Asked Questions

Mid-Day Squares use natural, organic sugars derived from whole foods like organic maple syrup, coconut sugar, date syrup, and tapioca syrup, depending on the flavor.

A single Mid-Day Square typically contains between 4 and 5 grams of total sugar, with the exact amount varying slightly depending on the flavor.

No, the sugar in Mid-Day Squares is not from refined white sugar. The brand uses natural and organic whole-food-based sweeteners that are less processed.

Mid-Day Squares are considered a healthier alternative to conventional chocolate bars due to lower sugar content and the inclusion of protein and fiber. However, they should still be enjoyed as a treat in moderation.

While natural sugars still affect blood sugar, the presence of protein and fiber in Mid-Day Squares helps slow down their absorption, which can prevent the rapid blood sugar spikes and crashes associated with high-sugar snacks.

Mid-Day Squares are not considered keto-friendly due to their carbohydrate and sugar content, but they are a lower-sugar option compared to many other snack bars. Individuals on a low-sugar diet should check the nutrition label and factor them into their daily intake.

Mid-Day Squares use multiple whole-food-based sweeteners to achieve their desired flavor profile and texture. This approach aligns with their 'clean ingredients' philosophy and avoids using a single refined sweetener.