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Date Ball Calories
Energy snack, natural sweet, source of fiber and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 piece (medium) of Date Ball (40 g) has 148 calories. That works out to 370 calories per 100 g. It contains 27.2 g of carbs, 1.7 g of protein, 4.2 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Date Ball?
A date ball is a small, no-bake sweet made by mashing pitted dates and shaping them into rounds. Recipes vary: chopped nuts may be mixed in, and the outside is often rolled in shredded coconut or ground nuts. It is a simple homemade treat rather than a dish with one established place of origin, and versions are enjoyed in many date-growing regions.
The texture is dense, soft and a little sticky, with deep fruit sweetness balanced by the crunch of nuts or coconut. It works as a small snack with tea or coffee, or as a portable bite between meals. Date balls provide fibre and are energy-dense, so a modest portion is a practical choice; pair one with unsweetened tea if you prefer a less-sweet snack.
Date Ball Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
68g
· 25% DV
Protein
4.2g
· 8% DV
Fat
10.5g
· 13% 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 71% · Protein 4% · Fat 25%
Date Ball Vitamins & Minerals
Vitamins
B5
0.8mg · 16% DV
B6
0.25mg · 15% DV
B3
1.2mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
520mg · 15% DV
Magnesium
60mg · 14% DV
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
How Nutritious Is Date Ball?
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.
Date Ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date Ball
To burn the 370 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 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 Date Ball Contain Allergens?
Contains these allergens:
Which Diets Is Date Ball 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
Date Ball Fat Profile
SATURATED
2.2g
MONOUNSATURATED
3.1g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Frequently Asked Questions About Date Ball
How do you make date balls?
Date balls are made by blending pitted dates with nuts, then rolling the sticky mixture into small rounds. Add cocoa, oats, or shredded coconut if desired; if the dates feel dry, soften them briefly in warm water and drain them well.
What ingredients are in date balls?
Date balls usually contain dates and nuts, with optional ingredients such as coconut, cocoa, oats, or seeds. Recipes differ, but homemade date balls are generally minimally processed; check the specific recipe for added sweeteners or other ingredients.
Do date balls contain added sugar?
Date balls often contain no added sugar because dates provide plenty of sweetness. Some recipes add honey, syrup, or another sweetener, so the ingredients depend on how they are made rather than on the name alone.
Why won't my date balls stick together?
Date balls usually fail to hold together when the dates are too dry or the mixture has too little sticky fruit. Soften the dates in warm water, drain them thoroughly, and blend again; a little tahini or extra date can help bind the mixture.
Which dates are best for making date balls?
Soft, moist dates are easiest to blend into date balls. Medjool dates work particularly well because their tender flesh binds the mixture, while drier varieties may need soaking before blending.
How should you store date balls?
Store date balls in an airtight container in the refrigerator. Homemade versions without perishable fillings keep their texture and flavor best when eaten within several days; let them sit briefly at room temperature if they become too firm.
Can you freeze date balls?
Yes, date balls freeze well. Freeze them in a single layer first so they do not stick together, then transfer them to a sealed container; thaw in the refrigerator before serving.
Can you make date balls without nuts?
Yes, date balls can be made without nuts. Replace them with seeds, oats, or shredded coconut, adjusting the amount until the mixture rolls easily; avoid seeds too if you need a completely nut- and seed-free version.
Are date balls a healthy snack?
Date balls can be a convenient snack, especially when made with dates and nuts and without added sweeteners. They are still a concentrated sweet, so having a small portion alongside a less sweet food can make for a more balanced snack.
Are date balls good before a workout?
Date balls can work as a pre-workout snack because their dates provide readily available carbohydrate. Have them early enough to feel comfortable during exercise, since their dense, sticky texture may not suit everyone immediately before activity.
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Nutrition data compiled from USDA FoodData Central and scientific sources.