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Bacon-wrapped dates Calories
A sweet-and-savory snack made with dates and cooked bacon; relatively energy-, carbohydrate-, and sodium-dense.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bacon-wrapped dates (20 g) has 74 calories. That works out to 369 calories per 100 g. It contains 9.8 g of carbs, 2.6 g of protein, 3 g of fat and 0.9 g of fiber. Its 0.8 mg of B3 covers 5% of the Daily Value. Its glycemic index is 50 (high), so it raises blood sugar quickly.
Bacon-wrapped dates Nutrition Facts
Selected: 1 piece (medium) · 20 g
74
KCAL / 20G
Carbs
9.8g
· 4% DV
Protein
2.6g
· 5% DV
Fat
3g
· 4% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 14% · Fat 35%
Bacon-wrapped dates nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 124 mg | 5% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 0.9 g | 3% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Bacon-wrapped dates?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 74 kcal |
| 1 ounce (medium) | 28.4 g | 105 kcal |
| 2 piece (medium) | 40 g | 148 kcal |
| 3 piece (large) | 60 g | 221 kcal |
| 1 serving (medium) | 60 g | 221 kcal |
| 4 piece (large) | 80 g | 295 kcal |
| 1 serving (large) | 90 g | 332 kcal |
| 100 g | 100 g | 369 kcal |
Calculated from 369 calories per 100 g.
Frequently Asked Questions About Bacon-wrapped dates
How do you make bacon-wrapped dates?
To make bacon-wrapped dates, remove the pits, add a filling if you like, and wrap each date in a strip of bacon. Set them seam-side down or secure them with toothpicks, then bake until the bacon is browned and the dates are tender.
What kind of dates are best for bacon-wrapped dates?
Large, soft dates such as Medjool work especially well for bacon-wrapped dates because they are easy to pit and have room for filling. Smaller or drier dates can split during wrapping and may turn chewy when baked.
What can you stuff inside bacon-wrapped dates?
Goat cheese, cream cheese, almonds, and walnuts are popular fillings for bacon-wrapped dates. Cheese adds a tangy contrast to the sweet fruit, while nuts provide crunch. Use a small amount so the date closes and the bacon stays wrapped around it.
How long do you bake bacon-wrapped dates?
Bake bacon-wrapped dates until the bacon is browned and crisp at the edges, turning the tray if they are browning unevenly. Cooking time varies with bacon thickness and date size, so check them rather than relying only on a fixed timer.
Can you make bacon-wrapped dates in an air fryer?
Yes, bacon-wrapped dates cook well in an air fryer. Arrange them in a single layer with space between each piece, and cook until the bacon is browned, checking early because small dates and thin bacon can cook quickly.
Why is the bacon on bacon-wrapped dates not crispy?
Bacon-wrapped dates may stay soft if the bacon is thick, the pieces are crowded, or moisture collects in the pan. Use thin-cut bacon, leave space between dates, and drain them on paper towels after cooking.
Can you prepare bacon-wrapped dates ahead of time?
Yes, you can pit, fill, and wrap bacon-wrapped dates ahead of time, then cover and refrigerate them until you are ready to cook. Bake them shortly before serving for the crispest bacon, and do not leave cheese-filled dates at room temperature for long.
How should you store and reheat leftover bacon-wrapped dates?
Refrigerate leftover bacon-wrapped dates in a covered container once they have cooled, and eat them within a few days. Reheat them in an oven or air fryer to bring back some crispness; a microwave warms them but leaves the bacon softer.
Can you freeze bacon-wrapped dates?
Yes, you can freeze cooked bacon-wrapped dates in a sealed freezer-safe container. Thaw them in the refrigerator and reheat in an oven or air fryer. The bacon may not be quite as crisp as when freshly cooked.
What do you serve with bacon-wrapped dates?
Serve bacon-wrapped dates with a cheese board, olives, crusty bread, or a fresh salad. Their sweet, salty flavor makes them a rich appetizer, so they also work well as one small bite among lighter party snacks.
Bacon-wrapped dates Vitamins & Minerals
Vitamins
B3
0.84mg · 5% DV
B1
0.05mg · 4% DV
B12
0.09µg · 4% DV
B5
0.11mg · 2% DV
Minerals
Sodium
124mg · 5% DV
Selenium
2.6µg · 5% DV
Phosphorus
33mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
88mg · 3% DV
Bacon-wrapped dates Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bacon-wrapped dates
To burn the 74 calories in 1 piece (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bacon-wrapped dates?
Bacon-wrapped dates are pitted dates wrapped in strips of bacon and cooked until the fruit is soft and the bacon browned. They’re a familiar sweet-and-savory party appetiser in the United States and are also served as tapas-style bites in some other places; fillings such as cheese or nuts are optional variations. The dates become sticky and richly sweet, while the bacon adds a crisp, salty edge. Serve them warm as a small starter or alongside a fresh salad to balance their richness. They are energy- and carbohydrate-dense, and the bacon makes them relatively salty, so a piece or two is often enough as a snack.
How Nutritious Is Bacon-wrapped dates?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bacon-wrapped dates Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bacon-wrapped dates Contain Allergens?
No known major allergens
Which Diets Is Bacon-wrapped dates Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bacon-wrapped dates Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.04g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.