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Dark Nut Ball Calories
Nut, cocoa, and dried-fruit energy bite
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dark Nut Ball (25 g) has 114 calories. That works out to 456 calories per 100 g. It contains 12.1 g of carbs, 2.3 g of protein, 6.8 g of fat and 2.6 g of fiber. Its 0.9 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Dark Nut Ball Nutrition Facts
Selected: 1 piece (medium) · 25 g
114
KCAL / 25G
Carbs
12.1g
· 4% DV
Protein
2.3g
· 5% DV
Fat
6.8g
· 9% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 8% · Fat 51%
Dark Nut Ball nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.85 g | 4% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 12.1 g | 4% |
| Fiber | 2.6 g | 9% |
| 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 Dark Nut Ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 114 kcal |
| 1 piece (mini) | 15 g | 68 kcal |
| 1 piece (large) | 35 g | 160 kcal |
| 1 serving (small) | 40 g | 182 kcal |
| 2 piece (double) | 50 g | 228 kcal |
| 1 serving (medium) | 60 g | 274 kcal |
| 3 piece (triple) | 75 g | 342 kcal |
| 1 serving (large) | 90 g | 410 kcal |
| 100 g | 100 g | 456 kcal |
Calculated from 456 calories per 100 g.
Frequently Asked Questions About Dark Nut Ball
How do you make dark nut balls?
Dark nut balls are usually made without baking by blending nuts, cocoa and dried fruit, often dates, until the mixture sticks together. Roll it into bite-size balls and chill them before serving so they hold their shape.
What ingredients are in dark nut balls?
Dark nut balls commonly contain nuts, cocoa and dried fruit, while recipes may also add oats, coconut or nut butter. The exact ingredients vary, so the texture and sweetness depend on the fruit and any binders used.
Are dark nut balls healthy?
Dark nut balls can be a nourishing snack because nuts and dried fruit provide fiber and other nutrients, but they are also energy-dense. Keep the portion modest, especially if you are eating them alongside other snacks.
Do dark nut balls need to be refrigerated?
Yes, dark nut balls are best kept in an airtight container in the refrigerator, where they stay firm and are less likely to absorb other food odors. Refrigerate them promptly, especially if the recipe includes fresh fruit or dairy.
Can you freeze dark nut balls?
Yes, dark nut balls freeze well. Arrange them separately until firm, then transfer them to a sealed freezer-safe container; thaw the portion you want in the refrigerator so the balls keep their texture.
Can you make dark nut balls without dates?
Yes, you can make dark nut balls without dates. Try another soft dried fruit, such as raisins or dried apricots, to help bind the nuts and cocoa; add a little water or nut butter if the mixture stays crumbly.
Why are my dark nut balls falling apart?
Dark nut balls usually fall apart when the mixture is too dry or the dried fruit is not soft enough to bind it. Blend the ingredients more thoroughly, then add water or nut butter a little at a time until it holds together.
Are dark nut balls good before a workout?
Dark nut balls can work as a pre-workout snack because dried fruit provides carbohydrates and nuts make them more filling. Since they are rich and may digest slowly, give yourself time before exercise rather than eating one immediately beforehand.
Do dark nut balls raise blood sugar?
Dark nut balls can raise blood sugar, particularly when their dried-fruit content is high; nuts and fiber may slow digestion but do not cancel out the fruit’s sugars. If you manage diabetes, ask your clinician or dietitian how to fit them into your plan.
Do dark nut balls need baking?
No, most dark nut balls are no-bake: blending and chilling are enough to bind and firm the mixture. If a recipe includes ingredients that need cooking, follow that recipe’s directions rather than assuming every version is ready to eat.
Dark Nut Ball Vitamins & Minerals
Vitamins
Vitamin E
1.78mg · 12% DV
Biotin
1.8µg · 6% DV
B1
0.06mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.85mg · 37% DV
Copper
0.26mg · 29% DV
Magnesium
46mg · 11% DV
Phosphorus
73mg · 10% DV
Potassium ⭐
160mg · 5% DV
Sodium
3mg · 0% DV
Dark Nut Ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dark Nut Ball
To burn the 114 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 Dark Nut Ball?
A dark nut ball is a small, usually no-bake bite made by combining ground nuts, cocoa and dried fruit. The mixture is shaped into balls, with the exact ingredients and proportions varying between recipes; dried fruit helps bring it together and adds sweetness.
Its flavour is rich and cocoa-forward, with a nutty taste and a soft, slightly chewy texture. It works as a snack with coffee or tea, a small dessert, or a portable bite between meals. Nuts make it energy-dense, while the dried fruit contributes carbohydrates and the mixture also provides fibre: a 100 g portion has 10.4 g. If you prefer a less sweet result, choose unsweetened cocoa and adjust the amount of dried fruit to taste.
How Nutritious Is Dark Nut 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 Dark Nut Ball 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 Dark Nut Ball Contain Allergens?
Contains these allergens:
Which Diets Is Dark Nut 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
Dark Nut Ball Fat Profile
SATURATED
0.85g
MONOUNSATURATED
4.28g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 44.3:1
Above the ideal 4:1 (44.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.