Eatopia Nuts Protein Fruit Date Bites
Published
Eatopia Nuts Protein Fruit Date Bites are a date-based snack with nuts, seeds, oats and a little honey. It scores CA3: middling on nutrition because protein is modest and the sugar comes from dates, top marks on ingredients for a short whole-food list, and moderate risk from calories and saturated fat. Best as a snack a few times a week, not a protein source.
Ingredients, decoded
4 listed- Dates
- Nuts and Seeds
- Almonds
- Cashew nuts
- Watermelon seeds
- Sunflower seeds
- Chia seeds
- Oats
- Honey
8 teaspoons of sugar in every 100 g · 39 g total sugar, 5 g a teaspoon
| Energy | 391 kcal |
|---|---|
| Protein | 14 g |
| Carbohydrates | 58 g |
| Total sugars | 39 g |
| Added sugars | 5 g |
| Dietary fibre | 9 g |
| Total fat | 11 g |
| Saturated fat | 4 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 58 mg |
Think this score is wrong?
What to know about Eatopia Nuts Protein Fruit Date Bites
A four-ingredient date bite that is mostly dates
Eatopia Nuts Protein Fruit Date Bites are small snack bites sold in a 100 g pack of five 20 g pouches. They are built from dates (65%), nuts and seeds (20%: almonds, cashew nuts, watermelon seeds, sunflower seeds, chia seeds), oats (10%) and honey (5%). They are bought as a quick, on-the-go snack by people who want something fruity with a little protein.
Per 100 g you get 391 kcal, 14 g protein, 9 g fibre, 11 g fat and 4 g saturated fat. Total sugars are 39 g, of which 5 g is declared as added, from the honey. One 20 g bite works out at about 78 kcal, 2.8 g protein, 1.8 g fibre and 7.8 g total sugars.
The front says 0% refined sugar, and the list agrees: the sweetness is dates and honey. The protein in the name is real but modest, and the 14 g figure is per 100 g, not per bite. CleanPlate scores it CA3.
Why Eatopia Nuts Protein Fruit Date Bites scores CA3
Nutrition is a C on modest protein and 9 g fibre per 100 g. Ingredients are an A for a short whole-food list, and risk is a 3, driven by 4 g saturated fat and 391 kcal per 100 g.
Adequate nutrient density
- Protein
- 14 g
- Fibre
- 9 g
- Vitamins and minerals
- None declared
- Energy
- 391 kcal
01 Nutrition density: why C
Protein is 14 g per 100 g and fibre is 9 g, which is where the grade comes from. The largest protein source is the nuts and seeds, at 20% of the bites. One 20 g bite has about 2.8 g protein and 1.8 g fibre.
No vitamins or minerals are declared, so nothing else adds to the grade. Most of the weight is dates, which give energy and sugar more than protein.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Dates
- Sweeteners
- Honey
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is four whole ingredients: dates, nuts and seeds, oats and honey. There are no additives, no hydrogenated fat, and trans fat is declared as 0 g. Nothing costs ingredient points.
The label promises hold up against the list, so there are no label-integrity deductions.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 5 g
- Sodium
- 58 mg
- Saturated fat
- 4 g
- Trans fat
- 0 g
03 Load risk: why 3
Saturated fat is the largest part of the risk number: 4 g per 100 g, just under the 5 g high line, from the nuts and seeds. Energy at 391 kcal per 100 g is the next largest part.
Free sugar is scored at 5 g per 100 g, the declared added sugar from honey. The 39 g total sugars come mostly from dates and are not scored as free sugar. Sodium is low at 58 mg per 100 g.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
- −Red flag: High sugar (39g per 100g)
Green flags
- +Green flag: Source of protein (14g)
- +Green flag: High fibre (9g)
- +Green flag: Low sodium
Does Eatopia Nuts Protein Fruit Date Bites live up to its claims?
The claims about dates, protein and no preservatives hold. The refined-sugar claim is true but framed, since dates bring 39 g total sugars per 100 g.
- On the packBe careful
“0% Refined Sugar”
No refined sugar is listed, only dates and honey. But total sugars are 39 g per 100 g, with 5 g declared as added from honey.
- On the packHolds
“14g Protein”
The panel shows 14 g protein per 100 g, so a 100 g pack has 14 g. One 20 g bite has about 3 g.
- On the packHolds
“Main Ingredient: 65% Dates”
Dates lead the list at 65%, followed by nuts and seeds at 20%, oats at 10% and honey at 5%.
- On the packHolds
“No Added Preservatives”
The list has four ingredients and no additives, preservatives, colours or hydrogenated fat.
- Retail listingBe careful
“381 kcal per 100 g”
The retailer page shows 381 kcal per 100 g, the pack shows 391 kcal per 100 g. The pack figure is used.
What's in Eatopia Nuts Protein Fruit Date Bites?
Dates, nuts and seeds, oats and honey make up the whole list. The thing to watch is the sugar from dates and the calories, not any additive.
The ingredient list, read for you
Dates come first at 65%, so the bites are mostly fruit paste. Nuts and seeds follow at 20%, made up of almonds, cashew nuts, watermelon seeds, sunflower seeds and chia seeds, then oats at 10%. Honey is last at 5% and is the declared source of the added sugar.
The pack states it contains nuts and oats, and is made in a facility that also handles dairy and wheat.
Ingredients to watch
- Sugar from datesWorth watching
39 g total sugars per 100 g, about 8 g in a 20 g bite. Only 5 g per 100 g is declared as added, from honey, but the dates still make it a sweet snack.
- Calories and saturated fatWorth watching
391 kcal and 4 g saturated fat per 100 g, mostly from dates and nuts. A bite is about 78 kcal, so portion matters.
- Short whole-food listFine
Dates, nuts and seeds, oats and honey, with no additives and no hydrogenated fat.
- Fibre and proteinFine
9 g fibre and 14 g protein per 100 g, from dates, oats and nuts and seeds.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
Who should eat Eatopia Nuts Protein Fruit Date Bites?
A few times a week for most adults. Occasionally for anyone watching blood sugar, since a bite carries about 8 g total sugars.
- Most adultsA few times a week
About 78 kcal per bite and 391 kcal per 100 g, so one or two bites is the sensible serve.
- ChildrenA few times a week
Whole-food list with 1 g added sugar per bite, but it contains nuts and is sweet.
- Diabetes or prediabetesOccasionally
39 g total sugars per 100 g, about 8 g per bite, mostly from dates.
- Active peopleA few times a week
Quick carbs from dates, but a bite has only about 3 g protein.
Eatopia Nuts Protein Fruit Date Bites: common questions
What is the CleanPlate score of Eatopia Nuts Protein Fruit Date Bites?
Eatopia Nuts Protein Fruit Date Bites are a date-based snack with nuts, seeds, oats and a little honey. It scores CA3: middling on nutrition because protein is modest and the sugar comes from dates, top marks on ingredients for a short whole-food list, and moderate risk from calories and saturated fat. Best as a snack a few times a week, not a protein source. Nutrition C, ingredients A, load risk 3; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in Eatopia Nuts Protein Fruit Date Bites?
Per 100 g, Eatopia Nuts Protein Fruit Date Bites has 391 kcal, 14 g protein, 58 g carbohydrate, 11 g fat and 4 g saturated fat. One serve (1 bite pouch, 20 g) has 78 kcal and 2.8 g protein.
What are the ingredients in Eatopia Nuts Protein Fruit Date Bites?
4 ingredients, in label order: Dates, Nuts and Seeds (Almonds, Cashew nuts, Watermelon seeds, Sunflower seeds, Chia seeds), Oats, Honey.
Does Eatopia Nuts Protein Fruit Date Bites live up to its claims?
5 claims checked: 3 hold, 2 need care. "0% Refined Sugar" needs care: No refined sugar is listed, only dates and honey. But total sugars are 39 g per 100 g, with 5 g declared as added from honey. "381 kcal per 100 g" needs care: The retailer page shows 381 kcal per 100 g, the pack shows 391 kcal per 100 g. The pack figure is used.
Who should limit Eatopia Nuts Protein Fruit Date Bites?
Most adults: a few times a week. About 78 kcal per bite and 391 kcal per 100 g, so one or two bites is the sensible serve. Children: a few times a week. Whole-food list with 1 g added sugar per bite, but it contains nuts and is sweet. Diabetes or prediabetes: occasionally. 39 g total sugars per 100 g, about 8 g per bite, mostly from dates.
How much sugar, salt and saturated fat does Eatopia Nuts Protein Fruit Date Bites have?
Per 100 g, Eatopia Nuts Protein Fruit Date Bites has 5 g added sugar, 58 mg sodium (about 0.1 g salt) and 4 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is high in sugar.
Last reviewed October 29, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 29 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 29 October 2026 | CA3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
