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Date and Walnut Bites Calories
Sweet bites made from dates and walnuts, providing fiber and unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Date and Walnut Bites (40 g) has 158 calories. That works out to 394 calories per 100 g. It contains 22.6 g of carbs, 2.6 g of protein, 7.8 g of fat and 2.7 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Date and Walnut Bites Nutrition Facts
Selected: 2 piece (medium) · 40 g
158
KCAL / 40G
Carbs
22.6g
· 8% DV
Protein
2.6g
· 5% DV
Fat
7.8g
· 10% 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 53% · Protein 6% · Fat 41%
Date and Walnut Bites nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 22.6 g | 8% |
| Fiber | 2.7 g | 10% |
| Protein | 2.6 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 2 Pieces of Date and Walnut Bites?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 158 kcal |
| 1 piece (small) | 20 g | 79 kcal |
| 1 ounce (medium) | 28 g | 110 kcal |
| 1 piece (jumbo) | 30 g | 118 kcal |
| 1 serving (medium) | 40 g | 158 kcal |
| 3 piece (large) | 60 g | 236 kcal |
| 1 serving (large) | 60 g | 236 kcal |
| 100 g | 100 g | 394 kcal |
Calculated from 394 calories per 100 g.
Frequently Asked Questions About Date and Walnut Bites
How do you make Date and Walnut Bites?
Date and Walnut Bites are made by blending pitted dates with walnuts until the mixture holds together, then shaping it into small portions. If the dates are very firm, soften them first so they blend smoothly.
Do Date and Walnut Bites need to be baked?
No, Date and Walnut Bites are usually a no-bake sweet. The dates provide enough stickiness to bind the chopped walnuts, so you can shape the mixture and chill it without using an oven.
Why are my Date and Walnut Bites falling apart?
Date and Walnut Bites usually crumble when the dates are too dry or the walnuts are chopped too coarsely. Blend or knead the mixture more; if it still will not hold, add a little more soft, pitted date.
Which dates work best for Date and Walnut Bites?
Soft, moist dates work best for Date and Walnut Bites because they bind the walnuts without much effort. If you only have dry dates, soak them briefly in warm water and drain them thoroughly before blending.
Can you make Date and Walnut Bites without a food processor?
Yes, you can make Date and Walnut Bites without a food processor. Mash soft dates with a fork, finely chop the walnuts, and knead everything together by hand; firm dates are easier to mash after softening.
How should you store Date and Walnut Bites?
Store Date and Walnut Bites in an airtight container in the refrigerator. This keeps the dates from drying out and helps prevent the walnuts from picking up other food odors; let them sit briefly before serving if you prefer a softer texture.
Can Date and Walnut Bites be frozen?
Yes, Date and Walnut Bites freeze well. Freeze them in a single layer first so they do not stick together, then transfer them to a sealed container and thaw the portions in the refrigerator.
Are Date and Walnut Bites the same as energy balls?
Date and Walnut Bites can be considered a type of energy ball, but recipes vary. This version is built around dates and walnuts, while other energy balls may include oats, seeds, nut butter, or added sweeteners.
Are Date and Walnut Bites a healthy snack?
Date and Walnut Bites can be a satisfying snack because dates bring sweetness and walnuts add crunch and unsaturated fats. They are still a sweet, energy-dense food, so a small portion is often more practical than grazing on them freely.
Are Date and Walnut Bites a good snack before a workout?
Date and Walnut Bites can work as a pre-workout snack when you want something compact and sweet. Their dates provide carbohydrates, while the walnuts make them more filling; eat them early enough to feel comfortable during exercise.
Date and Walnut Bites Vitamins & Minerals
Vitamins
B6
0.07mg · 4% DV
B5
0.18mg · 4% DV
Folate
12.4µg · 3% DV
B3
0.49mg · 3% DV
Minerals
Manganese
0.62mg · 27% DV
Copper
0.17mg · 19% DV
Phosphorus
57mg · 8% DV
Magnesium
29mg · 7% DV
Potassium ⭐
196mg · 6% DV
Sodium
1.2mg · 0% DV
Date and Walnut Bites Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date and Walnut Bites
To burn the 158 calories in 2 piece (medium) (40 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 Walnut Bites?
Date and Walnut Bites bring together the soft, naturally sweet flesh of dates and the rich, slightly earthy crunch of walnuts, shaped into small, easy-to-eat pieces. They are a simple homemade-style sweet rather than a dish tied to one particular regional tradition, and recipes may vary in how finely the ingredients are chopped or combined.
Their chewy texture and nutty flavour work well with coffee or tea, as a small dessert after a meal, or as a portable snack. Dates contribute sweetness and fibre, while walnuts add unsaturated fats; these are energy-dense bites, so a couple can be satisfying. Serve them with unsweetened tea or coffee, or alongside fresh fruit for a less rich snack.
How Nutritious Is Date and Walnut Bites?
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 Date and Walnut Bites 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 Walnut Bites Contain Allergens?
Contains these allergens:
Which Diets Is Date and Walnut Bites 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 Walnut Bites Fat Profile
SATURATED
0.76g
MONOUNSATURATED
4.88g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.