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Coconut Fitball Calories
Energy balls made with coconut, oats, dates, and nuts/almonds
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Coconut Fitball (25 g) has 103 calories. That works out to 410 calories per 100 g. It contains 11.3 g of carbs, 1.8 g of protein, 5.5 g of fat and 1.9 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
What is Coconut Fitball?
Coconut Fitball is a small, usually no-bake energy bite made from coconut, oats, dates and nuts or almonds. It belongs to the modern energy-ball style of snack rather than a traditional dish with one clearly defined place of origin. The ingredients are pressed or blended together and shaped into individual balls; coconut may also be used on the outside.
Dates bring natural sweetness and a soft, chewy texture, while oats and nuts make each bite more substantial. These portable snacks are often enjoyed between meals or with coffee and tea, whether homemade or bought ready to eat. They are energy-dense, so one small ball can be a practical sweet snack; pair it with fresh fruit or an unsweetened drink if you want a less dessert-like snack.
Coconut Fitball Nutrition Facts
Selected: 100 g
410
KCAL / 100G
Carbs
45g
· 16% DV
Protein
7.2g
· 14% DV
Fat
22g
· 28% DV
Fiber
7.5g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 7% · Fat 49%
Coconut Fitball Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B5
0.5mg · 10% DV
Biotin
3µg · 10% DV
B6
0.15mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
72mg · 17% DV
Phosphorus
110mg · 16% DV
Iron
2mg · 11% DV
How Nutritious Is Coconut Fitball?
Nutrient density
High
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.
Coconut Fitball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut Fitball
To burn the 410 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 Coconut Fitball 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 Fitball Contain Allergens?
Contains these allergens:
Which Diets Is Coconut Fitball 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
Coconut Fitball Fat Profile
SATURATED
14.5g
MONOUNSATURATED
4.8g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Frequently Asked Questions About Coconut Fitball
What is coconut fitball made of?
Coconut fitball is typically made with coconut, oats, dates and nuts or almonds. The ingredients are blended into a sticky mixture, shaped into small balls and sometimes rolled in extra coconut before serving.
How do you make coconut fitball at home?
To make coconut fitball, blend oats, dates, nuts or almonds and coconut until the mixture holds together, then roll it into balls. Chill the finished balls so they firm up before serving.
Why does coconut fitball fall apart?
Coconut fitball usually falls apart when the mixture is too dry or the dates are too firm. Soften dry dates before blending, or add a little more date; mix it in gradually until the mixture holds its shape.
How long does coconut fitball last in the fridge?
Coconut fitball keeps for about a week in a sealed container in the refrigerator. Use a clean, dry container and return the balls to the fridge after serving, especially in warm weather.
Can you freeze coconut fitball?
Yes, coconut fitball can be frozen. Freeze the balls spaced apart first, then transfer them to a sealed container; thaw the amount you want in the refrigerator before eating.
Can you make coconut fitball without dates?
Yes, coconut fitball can be made without dates. Soft dried apricots or figs can add sweetness and help bind the mixture, though the flavour and moisture will change; add the dry ingredients gradually.
Does coconut fitball need to be baked?
No, coconut fitball is usually not baked. The ingredients are blended, shaped and chilled, so baking can dry the mixture and make the balls crumble; some recipes may use oats that were cooked beforehand.
Is coconut fitball a healthy snack?
Coconut fitball can be a convenient snack because it combines oats, fruit and nuts. Dates and nuts make it a substantial, energy-dense bite, so a small portion is a sensible way to enjoy it between meals.
Is coconut fitball good for weight loss?
Coconut fitball does not cause weight loss on its own. Its oats and nuts may make it satisfying as a snack, but it is easy to eat several; portioning one or two balls can help avoid mindless nibbling.
Can you eat coconut fitball before a workout?
Yes, coconut fitball can work as a small pre-workout snack, especially when you want a portable source of carbohydrates. Eat it with enough time to digest, since its nuts and coconut may feel heavy right before exercise.
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Nutrition data compiled from USDA FoodData Central and scientific sources.