ALOHA
Pumpkin Spice
TL:DR
In 2 Sentences
A fall flavor that actually uses pumpkin components—pumpkin seed protein, roasted pumpkin seeds, and pumpkin powder—while keeping sugar to 3 grams with monk fruit (no stevia or common sugar alcohols like erythritol or maltitol).
When to choose ALOHA Pumpkin Spice
Vegan or dairy-free snackers who love seasonal flavors, want a moderately filling bar with 14 grams of protein, and prefer sweetness without stevia or typical sugar alcohols. Great for an afternoon pick-me-up or pre-workout, less ideal if you’re chasing 20+ grams of protein.
What's in the ALOHA bar?
Plant‑protein powered and fall‑forward, ALOHA’s Pumpkin Spice bar leans on a blend of brown rice protein and pumpkin seed protein for 14 grams of vegan protein, then rounds out the texture with almond butter and sunflower seed butter.
Carbs sit toward the higher end among bars, driven by tapioca syrup and pumpkin powder made with a starch‑based carrier, while soluble tapioca fiber, monk fruit, and a touch of glycerin keep sugar to just 3 grams.
Pumpkin powder, roasted pumpkin seeds, and natural flavor deliver the seasonal profile; the fats come mostly from nuts and seeds, so you get predominantly unsaturated oils rather than heavy saturated fat.
- Protein
- 14 g
- Fat
- 9 g
- Carbohydrates
- 26 g
- Sugar
- 3 g
- Calories
- 220
Protein
1415MIDThose 14 grams come from a plant blend: brown rice protein plus pumpkin seed protein. Rice protein can be a bit light on lysine, and pumpkin seed helps round that out, giving you a clean, dairy‑free protein with no soy. It’s a mid‑pack protein dose—more balanced snack than protein bomb.
Fat
99MIDThe 9 grams of fat come mainly from almond butter, sunflower seed butter and oil, and roasted pumpkin seeds—so mostly unsaturated fats rather than heavy saturated fats. Sunflower oil tends to be higher in omega‑6; balance with omega‑3s elsewhere in the day. These fats add creaminess and staying power without turning the bar greasy.
Carbs
2620HIGHMost of the 26 grams of carbs are engineered for binding and texture: tapioca syrup (a refined starch syrup that absorbs fast) and pumpkin powder made with maltodextrin (a refined starch used as a carrier), alongside natural carbs from nuts and seeds. Soluble tapioca fiber adds non‑digestible carbs your gut microbes ferment, which can blunt the spike a bit and help with fullness. Net effect: quicker energy than a nut‑only bar, with some help from fiber to steady the ride.
Sugar
34MIDSugar stays low at 3 grams because the bar leans on monk fruit (a high‑potency, zero‑calorie sweetener) for most of the sweetness, plus a little vegetable glycerin—a plant‑derived syrup that keeps bars moist and tastes mildly sweet. There is some added sugar from tapioca syrup and a touch of brown sugar, but used sparingly. Sweetness is high while added sugar is modest—just note that refined syrups and starch carriers still count toward total carbs.
Calories
220210MIDAt 220 calories, this bar gets its energy from a mix of refined carbs and nut/seed fats, with protein contributing about a quarter of the total. It reads more like an energy‑forward snack than a very lean protein bar.
Vitamins & Minerals
There aren’t standout vitamins or minerals on the panel (nothing above 10% daily value). The small iron and calcium likely come from pumpkin and sunflower seeds and the rice‑based ingredients, with almonds and sunflower oil contributing a bit of vitamin E that isn’t quantified. Consider micronutrients a nice bonus, not the headline.
Additives
You’ll see a few refined helpers: soluble tapioca fiber (an FDA‑recognized resistant dextrin) to add fiber, vegetable glycerin to keep the bar soft, sunflower lecithin to emulsify, and monk fruit for sweetness with minimal sugar. The pumpkin note comes partly via pumpkin powder that’s carried on maltodextrin, a refined starch used to deliver delicate flavors. It’s a concise list that leans on functional, processed ingredients typical for modern bars.
Ingredient List
Brown rice grain
Pumpkin seeds
Cassava root starch
Cassava starch
Ground roasted almonds
Sunflower plant seeds
Sunflower seeds
Vegetable oils (palm, soy)
Pumpkin seeds (Cucurbita spp.)
Corn, tapioca, potato, or rice starch
What are people saying?
Sources
Range
“I LOVE ALOHA BARS and this flavor is tied for my favorite”
“I really like Aloha bars. Heat one up for 20 seconds in the microwave and they taste even better!”
“I love aloha bars so much! I had weight loss surgery so now, when I crave a candy bar, I eat an aloha bar instead. Absolutely delicious”
Main Praise
Taste and texture lead the love-fest.
Bon Appétit and SELF both named ALOHA a top vegan pick for being chewy without that chalky, chemical aftertaste, and real-world fans echo it—some even swear a 20-second microwave warm-up makes it bakery-level cozy.
On Amazon, the brand sits at a 4. 4 average across tens of thousands of ratings, with many calling it satisfying and kid-approved.
Another common kudos: the sweetness profile. People appreciate that ALOHA avoids stevia and the usual sugar alcohol suspects, leaning on monk fruit plus small amounts of traditional syrups for a cleaner taste.
For a vegan bar, 14 grams of protein with nuts-and-seeds fats lands as comfortably filling, not a brick. And the flavor here actually nods to pumpkin with roasted seeds and pumpkin powder, which helps it read like a seasonal snack, not a scented candle.
Main Criticism
A subset finds it too sweet—monk fruit is very potent, and if you’re sensitive to high-intensity sweeteners, you’ll notice.
Several reviewers report digestive upset, likely from the blend of refined fibers and softeners (think soluble tapioca fiber and a touch of glycerin), which can be fine for many but not for every gut.
Texture isn’t universally adored either; a few call certain ALOHA flavors powdery or crumbly, and chocolate-coated bars can shed flakes.
Finally, 14 grams of protein is solid for a snack but won’t satisfy lifters who expect 20+ grams in a single bar, and the 26 grams of carbs make it a no-go for strict low-carb eaters.
The Middle Ground
So where’s the truth? If your palate runs sweet, ALOHA nails that dessert-adjacent profile without piling on sugar; if you sip your coffee black and prefer barely-sweet bars, monk fruit may read as intense.
Bon Appétit and SELF found the texture pleasantly chewy with no weird aftertaste, but some Amazon reviewers disagreed—Reddit’s tip to microwave it for 20 seconds might be the peace treaty your taste buds need.
The low sugar is a real win, but it’s accomplished with refined helpers and fiber; that’s common in modern bars, yet worth testing slowly if you’re FODMAP-sensitive.
Protein sits in the middle—14 grams is enough for a snack or light post-workout, but heavy lifters may want to pair it with a carton of soy milk or Greek-style plant yogurt.
And yes, sunflower oil shows up; for most people it’s a fine, mostly unsaturated fat, but if you avoid seed oils on principle, this won’t be your bar. Allergen note: it contains almonds, and while some ALOHA bars avoid peanuts as ingredients, always check labels for facility cross-contact.
What's the bottom line?
ALOHA’s Pumpkin Spice bar threads a tricky needle: cozy, craveable flavor; 14 grams of plant protein; just 3 grams of sugar; and a chewy texture that many find genuinely enjoyable. It reads more like an energy-forward protein snack than a protein bomb—220 calories with 26 grams of carbs and 9 grams of mostly unsaturated fats from nuts and seeds. If you want a vegan, gluten-free bar without stevia or common sugar alcohols and you’re happy with mid-pack protein, it’s an easy yes.
If you’re very sensitive to high-intensity sweetness or fermentable fibers, sample one before you stock up. Listicle quick take: ALOHA Pumpkin Spice—cozy fall flavor, 14 grams protein, 3 grams sugar, vegan and gluten-free.
Sweetness comes from monk fruit (no stevia or typical sugar alcohols), which some love and some find a bit much. Satisfying for an afternoon pick-me-up; not ideal if you need 20+ grams or have a finicky gut.