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Coconut date ball Calories
Natural sweet, source of fiber and energy, vegan snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut date ball (25 g) has 85 calories. That works out to 340 calories per 100 g. It contains 17 g of carbs, 0.8 g of protein, 2.1 g of fat and 1.9 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Coconut date ball Nutrition Facts
Selected: 1 piece (medium) · 25 g
85
KCAL / 25G
Carbs
17g
· 6% DV
Protein
0.8g
· 2% DV
Fat
2.1g
· 3% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 4% · Fat 21%
Coconut date ball nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 3.25 mg | 0% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 1.9 g | 7% |
| Protein | 0.8 g | 2% |
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 Coconut date ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 85 kcal |
| 1 piece (small) | 15 g | 51 kcal |
| 1 piece (large) | 40 g | 136 kcal |
| 1 serving (medium) | 50 g | 170 kcal |
| 3 piece (medium) | 75 g | 255 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (large) | 100 g | 340 kcal |
| 5 piece (medium) | 125 g | 425 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Coconut date ball
How do you make coconut date balls?
Coconut date balls are made by blending pitted dates until sticky, mixing in any chosen add-ins, then rolling the mixture into small balls. Coat them in shredded coconut and chill until firm; they do not need baking.
Are coconut date balls healthy?
Coconut date balls can be a convenient sweet snack, with dates providing fiber as well as natural sugars. They are still concentrated and easy to overeat, so have them as a snack rather than assuming that “natural” means unlimited.
What ingredients go into coconut date balls?
The basic ingredients in coconut date balls are pitted dates and shredded coconut. Many recipes also use nuts, nut butter, cocoa, or seeds, which change the flavor and texture; check a specific recipe if you need to avoid an ingredient.
Do coconut date balls need to be refrigerated?
Yes, refrigerating coconut date balls is the best way to keep them firm and fresh. Store them in an airtight container so the dates do not dry out and the coconut does not absorb odors from other foods.
Can you freeze coconut date balls?
Yes, coconut date balls freeze well. Arrange them apart until firm, then transfer them to a sealed freezer-safe container; thaw the amount you want in the refrigerator before serving to avoid a sticky, warm exterior.
Why are my coconut date balls too dry to roll?
Coconut date balls are hard to roll when the dates are too dry or the mixture has not been blended enough to release their sticky texture. Soften the dates briefly in warm water, drain them thoroughly, and blend again.
Can you make coconut date balls with Medjool dates?
Yes, Medjool dates work especially well in coconut date balls because they are soft and blend into a sticky mixture. Remove the pits before blending; if your dates are very large, add them gradually so the mixture does not become overly wet.
Are coconut date balls a good pre-workout snack?
Yes, coconut date balls can work as a quick pre-workout snack because their dates provide readily available carbohydrate. Their sweetness and fiber may not suit everyone immediately before exercise, so try one well ahead of a demanding session.
Can coconut date balls be made without a food processor?
Yes, you can make coconut date balls without a food processor if the dates are soft. Mash them thoroughly with a fork, finely chop any nuts, and knead everything together by hand until the mixture holds its shape.
Do coconut date balls contain added sugar?
Coconut date balls often have no added sugar when made from dates and coconut alone, but recipes vary. Dates themselves contain naturally occurring sugars, and some versions add sweeteners such as honey or syrup.
Coconut date ball Vitamins & Minerals
Vitamins
B5
0.15mg · 3% DV
B6
0.03mg · 2% DV
B3
0.3mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.06mg · 7% DV
Potassium ⭐
135mg · 4% DV
Magnesium
14mg · 3% DV
Sodium
3.25mg · 0% DV
Coconut date ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut date ball
To burn the 85 calories in 1 piece (medium) (25 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 Coconut date ball?
A coconut date ball is a no-bake sweet made by shaping softened or blended dates into small bites and coating them with shredded coconut. Date-based sweets are familiar in parts of the Middle East and North Africa, while this simple ball is also popular as a modern homemade snack; it has no single, clearly defined place of origin.
The centre is soft, dense and deeply sweet, with a lightly chewy coconut coating. Enjoy one with coffee or tea, pack it for a snack, or serve it alongside other small sweets. Dates provide most of its sweetness, as well as fibre and energy. For a more filling variation, add a little ground nuts, or keep the pieces small for an easy treat.
How Nutritious Is Coconut date ball?
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 Coconut date ball Processed?
NOVA 2
Minimally 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 Coconut date ball Contain Allergens?
No known major allergens
Which Diets Is Coconut date ball Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coconut date ball Fat Profile
SATURATED
1.8g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.