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Cheese-stuffed dates Calories
Naturally sweet, with fiber and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Cheese-stuffed dates (45 g) has 135 calories. That works out to 301 calories per 100 g. It contains 27.8 g of carbs, 2.3 g of protein, 3.6 g of fat and 2.9 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cheese-stuffed dates Nutrition Facts
Selected: 2 piece (medium) · 45 g
135
KCAL / 45G
Carbs
27.8g
· 10% DV
Protein
2.3g
· 5% DV
Fat
3.6g
· 5% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 6% · Fat 21%
Cheese-stuffed dates nutrition facts table · 2 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 79 mg | 3% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 2.9 g | 10% |
| Protein | 2.3 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 Cheese-stuffed dates?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 90 kcal |
| 1 piece (small) | 20 g | 60 kcal |
| 1 piece (large) | 45 g | 135 kcal |
| 2 piece (medium) | 45 g | 135 kcal |
| 1 serving (medium) | 60 g | 181 kcal |
| 3 piece (large) | 70 g | 211 kcal |
| 4 piece (large) | 90 g | 271 kcal |
| 100 g | 100 g | 301 kcal |
| 1 serving (large) | 120 g | 361 kcal |
Calculated from 301 calories per 100 g.
Frequently Asked Questions About Cheese-stuffed dates
What cheese works best in cheese-stuffed dates?
Soft, spreadable cheeses work best in cheese-stuffed dates because they fit neatly into the fruit. Goat cheese adds a tangy contrast, while cream cheese gives a milder filling; choose based on whether you prefer a savory or creamy taste.
How do you make cheese-stuffed dates?
To make cheese-stuffed dates, slit each date lengthwise and remove the pit, keeping the two sides joined if possible. Spoon or pipe soft cheese into the opening, then finish with nuts or herbs if desired.
Are cheese-stuffed dates an appetizer or a dessert?
Cheese-stuffed dates can be served as either an appetizer or a dessert. Tangy cheese with herbs or nuts suits a savory platter, while a mild cheese with a little honey works well at the end of a meal.
Should you use Medjool dates for cheese-stuffed dates?
Medjool dates are a convenient choice for cheese-stuffed dates because they are large, soft, and easy to fill. Other plump dates work too; smaller fruit simply holds less cheese and may be harder to stuff.
Can cheese-stuffed dates be made ahead?
Yes, you can prepare cheese-stuffed dates ahead and keep them covered in the refrigerator. Add crunchy toppings just before serving so they stay crisp, and bring out only the amount you plan to serve.
What should you serve with cheese-stuffed dates?
Cheese-stuffed dates pair well with roasted nuts, olives, crackers, and fresh fruit on a snack or appetizer board. For a meal, serve them alongside a crisp salad to balance their sweet, rich flavors.
Can you bake or grill cheese-stuffed dates?
Yes, cheese-stuffed dates can be briefly warmed in an oven or on a grill-safe tray. Use a cheese that holds its shape, and watch closely because very soft fillings can melt and run out.
How do you stop the filling from falling out of cheese-stuffed dates?
Use a thick, spreadable cheese and avoid overfilling cheese-stuffed dates. Leave the sides of the slit intact, then gently press the date around the filling; chilling them before serving also helps the cheese firm up.
Can you freeze cheese-stuffed dates?
You can freeze cheese-stuffed dates, but the cheese may become grainy or release moisture after thawing. For the best texture, refrigerate them instead and prepare a fresh batch when you want to serve them.
Are cheese-stuffed dates a healthy snack?
Cheese-stuffed dates provide fiber from the fruit and calcium from the cheese, but they are also sweet and filling. Enjoy a modest portion as a snack, rather than treating them as an unlimited alternative to plain dates.
Cheese-stuffed dates Vitamins & Minerals
Vitamins
B2
0.07mg · 5% DV
B6
0.09mg · 5% DV
B5
0.17mg · 3% DV
B12
0.08µg · 3% DV
Minerals
Copper
0.13mg · 14% DV
Phosphorus
57mg · 8% DV
Potassium ⭐
257mg · 8% DV
Calcium
59mg · 6% DV
Sodium
79mg · 3% DV
Cheese-stuffed dates Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese-stuffed dates
To burn the 135 calories in 2 piece (medium) (45 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 Cheese-stuffed dates?
Cheese-stuffed dates are made by removing the pits from dates and filling the soft fruit with cheese. There is no single fixed recipe or clear regional origin: the cheese may be mild and creamy, or a little sharper, but its savoury taste contrasts with the dates’ rich sweetness. They work as a small snack or as part of a sweet-and-savoury spread.
In places where dates are a familiar staple, they may be served at gatherings or as a simple treat; elsewhere, they fit easily on a snack or cheese board. Dates contribute fibre, while the cheese adds protein and calcium, though the fruit makes the bite naturally sweet. For a lighter, less salty version, use a modest amount of soft, mild cheese and serve one or two alongside fresh fruit or nuts.
How Nutritious Is Cheese-stuffed dates?
Nutrient density
Medium
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 Cheese-stuffed 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 Cheese-stuffed dates Contain Allergens?
Contains these allergens:
Which Diets Is Cheese-stuffed dates Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese-stuffed dates Fat Profile
SATURATED
2g
MONOUNSATURATED
0.92g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.