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Cocoa date peanut butter Calories
Provides healthy fats and protein with date sweetness and cocoa flavor
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Cocoa date peanut butter (16 g) has 86 calories. That works out to 538 calories per 100 g. It contains 3.9 g of carbs, 3.2 g of protein, 6.9 g of fat and 1.3 g of fiber. Its 2.1 mg of B3 covers 13% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Cocoa date peanut butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
86
KCAL / 16G
Carbs
3.9g
· 1% DV
Protein
3.2g
· 6% DV
Fat
6.9g
· 9% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 14% · Fat 69%
Cocoa date peanut butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 1.92 mg | 0% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 3.2 g | 6% |
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 Tablespoon of Cocoa date peanut butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 86 kcal |
| 1 teaspoon (small) | 8 g | 43 kcal |
| 1 slice (thin) | 12 g | 65 kcal |
| 1 slice (thick) | 20 g | 108 kcal |
| 1 serving (small) | 30 g | 161 kcal |
| 2 tablespoon (double) | 32 g | 172 kcal |
| 1 serving (medium) | 45 g | 242 kcal |
| 1 serving (large) | 60 g | 323 kcal |
| 100 g | 100 g | 538 kcal |
| 1 cup (whole) | 256 g | 1377 kcal |
Calculated from 538 calories per 100 g.
Frequently Asked Questions About Cocoa date peanut butter
Is cocoa date peanut butter good for you?
Cocoa date peanut butter provides protein, fibre and mostly unsaturated fats, while dates add sweetness. It is also energy-dense, so a modest spoonful works well as part of a snack or meal rather than as an unlimited topping.
How do you eat cocoa date peanut butter?
Spread cocoa date peanut butter on toast, stir it into porridge or yogurt, or pair it with apple or banana slices. Its cocoa-and-date flavour also works in smoothies, though you may not need to add another sweetener.
Does cocoa date peanut butter contain added sugar?
Cocoa date peanut butter gets natural sugars from dates, but that does not tell you whether a particular recipe also includes added sugar. The ingredients vary between products, so the ingredient list is needed to distinguish the two.
Can you make cocoa date peanut butter at home?
Yes. Blend roasted peanuts until creamy, then gradually mix in cocoa and date paste or date syrup to taste. If the mixture becomes too thick, loosen it with a small amount of neutral oil; keep additions gradual to preserve a spreadable texture.
Does cocoa date peanut butter need to be refrigerated after opening?
Not necessarily: cocoa date peanut butter can generally be kept tightly sealed in a cool, dry cupboard. Refrigeration can help it stay firm and may suit homemade batches, but it also makes the spread harder to scoop.
Can cocoa date peanut butter help with weight loss?
Cocoa date peanut butter is not a weight-loss food by itself. Its protein and fibre can make a snack more satisfying, but its concentrated fats and date sweetness make portion size important when you are managing your overall intake.
Can you bake with cocoa date peanut butter?
Yes, cocoa date peanut butter can be mixed into brownies, cookies, bars or energy bites. Because it contributes both fat and sweetness, reduce some of the recipe’s other fat or sweetener and adjust the mixture if it becomes too dense.
Why does oil separate in cocoa date peanut butter?
Oil separation in cocoa date peanut butter is a normal result of peanut oils rising to the surface, especially in spreads without stabilizers. Stir it thoroughly before serving; separation alone does not mean the product has spoiled.
What goes well with cocoa date peanut butter?
Cocoa date peanut butter pairs well with bananas, apples, oats, plain yogurt and whole-grain toast. For a less sweet combination, serve it with unsweetened yogurt or use it as a thin spread alongside fresh fruit.
Is cocoa date peanut butter suitable for a pre-workout snack?
Cocoa date peanut butter can be part of a pre-workout snack, with dates providing carbohydrate and peanuts contributing protein and fat. Since the fat makes it relatively rich, have it well before exercise if a heavy snack upsets your stomach.
Cocoa date peanut butter Vitamins & Minerals
Vitamins
B3
2.11mg · 13% DV
Biotin
2.88µg · 10% DV
Vitamin E
0.93mg · 6% DV
B5
0.23mg · 5% DV
Minerals
Copper
0.1mg · 11% DV
Phosphorus
57mg · 8% DV
Manganese
0.18mg · 8% DV
Magnesium
28mg · 7% DV
Potassium ⭐
98mg · 3% DV
Sodium
1.92mg · 0% DV
Cocoa date peanut butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cocoa date peanut butter
To burn the 86 calories in 1 tablespoon (medium) (16 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 Cocoa date peanut butter?
Cocoa date peanut butter is a spread made from ground peanuts with cocoa for a roasted, slightly bitter note and date extract for sweetness. It is thick and creamy, with the familiar savoury richness of peanut butter balanced by a hint of fruit. As a packaged spread rather than a traditional regional dish, it fits easily into everyday breakfasts and snacks.
Spread it on toast, swirl it into porridge, or pair it with apple or banana slices; it also works in smoothies and baking. It provides protein and fibre, but is rich in fats and energy, so a modest spoonful can go a long way. The dates lend sweetness, making extra honey or jam unnecessary; for a lighter snack, use a thin spread with fresh fruit.
How Nutritious Is Cocoa date peanut butter?
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
High
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 Cocoa date peanut butter 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 Cocoa date peanut butter Contain Allergens?
Contains these allergens:
Which Diets Is Cocoa date peanut butter Good For?
Vegan
✓ 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
Cocoa date peanut butter Fat Profile
SATURATED
1.34g
MONOUNSATURATED
3.44g
POLYUNSATURATED
1.94g
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Nutrition data compiled from USDA FoodData Central and scientific sources.