Is Larabar Cherry Chocolate Chip Fruit & Nut Bites Gluten Free?

The Ingredient Breakdown

When determining if a snack is truly gluten-free, we look for wheat, barley, rye, and hidden derivatives. For the Larabar Cherry Chocolate Chip Fruit & Nut Bites, the ingredient list is refreshingly simple, which works in its favor. The primary structure comes from dates and almonds. Dates act as a natural binder and sweetener, replacing the need for syrups or flours that might be processed in facilities with wheat. Almonds provide the fat and texture.

The chocolate element is a semisweet chocolate chip blend containing unsweetened chocolate, sugar, and cocoa butter. Crucially, there are no cookie crumbs or malt flavorings here. The inclusion of coconut flour is also a safe bet; it is naturally gluten-free and often used as a low-carb alternative to wheat flour. The only potential flag for gluten-sensitive individuals isn't an ingredient, but a disclaimer. Larabar states that their products are not made with gluten-containing ingredients, but they are not certified gluten-free. This means there is a slight risk of cross-contamination during the manufacturing process, though it is generally considered minimal.

Nutritional Value

From a food scientist's perspective, these bites are a study in energy density. Because the ingredients are primarily fruit and nuts, the sugar content is high, but it is naturally occurring from the dates and dried cherries. A serving contains roughly 13 to 15 grams of sugar, which can cause a blood sugar spike if eaten alone. However, the presence of almonds provides healthy monounsaturated fats and a small amount of protein (about 3g per serving). This fat content helps slow down the absorption of sugar slightly compared to a pure candy bar. The calorie count sits around 130-140 per serving (4 bites), which is reasonable for a mid-afternoon pick-me-up, but portion control is key if you are strictly counting calories. It fits well into a whole-food or paleo-style diet, but those on a strict low-sugar regimen should monitor their intake.