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Date and Almond Calories
Natural energy source, contains fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Date and Almond (36 g) has 133 calories. That works out to 370 calories per 100 g. It contains 24.1 g of carbs, 2.2 g of protein, 4 g of fat and 2.7 g of fiber. Its 2.3 mg of Vitamin E covers 16% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Date and Almond Nutrition Facts
Selected: 3 piece (medium) · 36 g
133
KCAL / 36G
Carbs
24.1g
· 9% DV
Protein
2.2g
· 4% DV
Fat
4g
· 5% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 6% · Fat 26%
Date and Almond nutrition facts table · 3 piece (medium) (36 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.72 mg | 0% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 2.7 g | 10% |
| Protein | 2.2 g | 4% |
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 3 Pieces of Date and Almond?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 36 g | 133 kcal |
| 1 piece (small) | 12 g | 44 kcal |
| 1 piece (large) | 18 g | 67 kcal |
| 1 serving (medium) | 40 g | 148 kcal |
| 5 piece (large) | 60 g | 222 kcal |
| 1 serving (large) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 10 piece (jumbo) | 120 g | 444 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Date and Almond
Are dates and almonds a good snack?
Yes, dates and almonds make a convenient snack: dates bring sweetness and carbohydrates, while almonds add crunch, fat and fibre. Portion them into a small bowl instead of eating straight from a large bag.
How do you make almond-stuffed dates?
To make almond-stuffed dates, split each date lengthwise, remove the pit and tuck an almond inside. Serve them as they are, or add a little tahini or unsweetened nut butter for a richer bite.
Do dates and almonds need to be refrigerated?
Not always. Keep dates and almonds sealed in a cool, dry cupboard if you will use them soon; refrigerate them in an airtight container in a warm or humid kitchen, or to preserve them for longer.
Can dates and almonds replace candy?
Dates and almonds can be a less confectionery-style alternative when you want something sweet, especially as stuffed dates. They still contain naturally occurring sugar, so they are best enjoyed as a planned snack rather than eaten without limit.
Can you put dates and almonds in oatmeal?
Yes, chopped dates and almonds work well in oatmeal. Add them after cooking for a distinct chewy-and-crunchy texture, or stir them in while the oats are warm to soften the dates.
Do dates and almonds go well with coffee?
Yes, dates and almonds pair well with coffee: the dates offer a sweet contrast to coffee’s bitterness, and almonds add a nutty crunch. They also make an easy accompaniment when serving coffee to guests.
Are dates and almonds good before a workout?
They can be a handy pre-workout snack because dates provide carbohydrates and almonds add staying power. Eat them far enough ahead to feel comfortable; a larger serving close to exercise may feel heavy.
Can people with diabetes eat dates and almonds?
People with diabetes may be able to include dates and almonds, but dates contain natural sugars and can raise blood glucose. Keep the portion consistent with your meal plan, and ask your diabetes care team if you need personal guidance.
How should you store opened dates and almonds?
After opening, transfer dates and almonds to an airtight container and keep them away from heat, moisture and strong-smelling foods. Discard them if you notice mould, an unusual smell or a rancid taste.
Can dates and almonds be blended into a smoothie?
Yes, pitted dates and almonds can be blended into a smoothie for sweetness and a nutty flavour. Soaking the almonds first can help a standard blender process them more smoothly; blend thoroughly to avoid hard pieces.
Date and Almond Vitamins & Minerals
Vitamins
Vitamin E
2.34mg · 16% DV
B5
0.22mg · 4% DV
B6
0.06mg · 4% DV
B3
0.47mg · 3% DV
Minerals
Copper
0.11mg · 12% DV
Magnesium
32mg · 8% DV
Manganese
0.14mg · 6% DV
Phosphorus
43mg · 6% DV
Potassium ⭐
209mg · 6% DV
Sodium
0.72mg · 0% DV
Date and Almond Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date and Almond
To burn the 133 calories in 3 piece (medium) (36 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 Date and Almond?
Date and Almond pairs the soft, naturally sweet flesh of dates with the crunch and mild nuttiness of almonds. They can be eaten side by side or served with an almond tucked into each date. It is a simple pairing familiar across the Middle East and Mediterranean, as well as an easy snack to assemble at home.
Enjoy it between meals, with coffee or tea, or as part of a breakfast spread; dates and nuts are also often offered to guests. The dates provide sweetness and fibre, while almonds bring protein and unsaturated fats, making the combination energy-dense. A modest portion with plain yoghurt or fresh fruit makes a more filling snack without adding extra sweetness.
How Nutritious Is Date and Almond?
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.
Is Date and Almond 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 Date and Almond Contain Allergens?
Contains these allergens:
Which Diets Is Date and Almond 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
Date and Almond Fat Profile
SATURATED
0.32g
MONOUNSATURATED
2.34g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 48.5:1
Above the ideal 4:1 (48.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.