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Chocolate-Covered Date Calories
Sweet date covered in dark or milk chocolate, energy-rich snack
In season: Autumn · Winter · Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 piece (medium) of Chocolate-Covered Date (36 g) has 133 calories. That works out to 370 calories per 100 g. It contains 25.2 g of carbs, 1.1 g of protein, 4 g of fat and 2.3 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chocolate-Covered Date Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
70g
· 25% DV
Protein
3g
· 6% DV
Fat
11g
· 14% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 3% · Fat 25%
Chocolate-Covered Date Vitamins & Minerals
Vitamins
B5
0.6mg · 12% DV
B6
0.13mg · 8% DV
B3
1.1mg · 7% DV
B1
0.06mg · 5% DV
Minerals
Potassium ⭐
480mg · 14% DV
Magnesium
50mg · 12% DV
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
How Nutritious Is Chocolate-Covered Date?
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.
Chocolate-Covered Date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chocolate-Covered Date
To burn the 370 calories in 100 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.
Is Chocolate-Covered Date 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 Chocolate-Covered Date Contain Allergens?
Contains these allergens:
Which Diets Is Chocolate-Covered Date Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chocolate-Covered Date Fat Profile
SATURATED
6g
MONOUNSATURATED
3.2g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
Compare Chocolate-Covered Date
Foods Similar to Chocolate-Covered Date
Frequently Asked Questions About Chocolate-Covered Date
Is chocolate-covered date a healthy snack?
Dates provide fibre and some micronutrients, but the chocolate coating can make the product richer in added sugar and fat. It can fit into a balanced diet as an occasional, portion-aware treat.
What is the main difference between a chocolate-covered date and a plain date?
A plain date is simply dried fruit with its natural sweetness, whereas a chocolate-covered date is a more processed confection with a richer, sweeter coating. Plain dates are generally the simpler everyday snack option.
Can I eat chocolate-covered dates before a workout?
A small portion may provide convenient carbohydrate before short-duration activity. However, the fat in chocolate may feel heavy for some people if eaten very close to exercise.
Are chocolate-covered dates good after a workout?
They can contribute carbohydrate after exercise, but they are not a substantial protein source on their own. Pairing them with yogurt, milk, or another protein-rich food makes the snack more balanced for recovery.
Will eating chocolate-covered dates at night cause weight gain?
Eating a food at night does not by itself cause weight gain; overall intake and eating habits matter more. A small serving can satisfy a sweet craving, especially when it is not an automatic nightly habit.
Should chocolate-covered dates be stored in the refrigerator?
They can be kept in a cool, dry cupboard, but refrigeration is useful in warm weather to prevent the chocolate from softening or melting. Let the package sit briefly at room temperature before opening to reduce condensation on the chocolate.
Can chocolate-covered dates be frozen?
Yes, they can be frozen in an airtight container. After thawing, the chocolate may develop a pale surface bloom, which usually affects appearance and texture rather than indicating spoilage.
Do chocolate-covered dates go well with coffee?
Yes. Coffee's bitterness can balance the sweetness of both the date and chocolate. Choosing unsweetened coffee helps avoid turning the pairing into an overly sugary snack.
Can people with diabetes eat chocolate-covered dates?
Dates contain natural sugars, and the chocolate coating can further increase the carbohydrate load, so portion size matters. People with diabetes should consider their individual glucose response and seek personalised advice for regular intake.
Why should people with a milk allergy be careful with chocolate-covered dates?
Milk chocolate and some chocolate coatings contain milk proteins, which can trigger an allergic reaction. Check labels for milk, milk powder, whey, and precautionary statements such as “may contain milk.”
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Nutrition data compiled from USDA FoodData Central and scientific sources.