This fruit-and-nut bar has 390 kcal per 100 g. Fat is 9.5 g and sugar 46 g per 100 g. Dates or dried fruit pressed with nuts. Despite the "natural" framing, the calorie density matches candy bars. A standard bar is 40–50 g and ~200 kcal. Track the bar.
How should I track Soft fruit and nut squares?
The trickiest part about tracking Soft fruit and nut squares is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.