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Date balls, coconut-coated Calories
Naturally sweet, contains fiber, coated with coconut
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date balls, coconut-coated (25 g) has 91 calories. That works out to 365 calories per 100 g. It contains 17.5 g of carbs, 0.8 g of protein, 2.6 g of fat and 2.2 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Date balls, coconut-coated Nutrition Facts
Selected: 1 piece (medium) · 25 g
91
KCAL / 25G
Carbs
17.5g
· 6% DV
Protein
0.8g
· 2% DV
Fat
2.6g
· 3% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 3% · Fat 25%
Date balls, coconut-coated nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 2.2 g | 8% |
| Protein | 0.8 g | 2% |
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 Date balls, coconut-coated?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 91 kcal |
| 1 piece (small) | 15 g | 55 kcal |
| 1 piece (large) | 35 g | 128 kcal |
| 1 serving (small) | 40 g | 146 kcal |
| 2 piece (double) | 50 g | 183 kcal |
| 3 piece (triple) | 75 g | 274 kcal |
| 1 serving (medium) | 75 g | 274 kcal |
| 100 g | 100 g | 365 kcal |
| 1 serving (large) | 120 g | 438 kcal |
| 1 cup (shredded) | 140 g | 511 kcal |
Calculated from 365 calories per 100 g.
Frequently Asked Questions About Date balls, coconut-coated
What are coconut-coated date balls made of?
Coconut-coated date balls are usually made from pitted dates and shredded coconut, often with nuts, seeds, or cocoa added. The dates bind the mixture and provide its sweetness, while coconut is rolled around the outside.
How do you make coconut-coated date balls?
To make coconut-coated date balls, blend soft, pitted dates with your chosen add-ins until the mixture holds together. Roll it into small balls, coat them in shredded coconut, and chill until firm. If the dates are dry, soak and drain them first.
Are coconut-coated date balls a healthy snack?
Coconut-coated date balls provide fiber and get their sweetness mainly from dates, but dates are still rich in natural sugars. They can be a satisfying sweet snack, though they are not a low-sugar choice.
How should you store coconut-coated date balls?
Store coconut-coated date balls in an airtight container in the refrigerator to keep them firm and prevent them from absorbing other odors. Homemade batches should be eaten within a few days, especially if the recipe includes fresh or perishable ingredients.
Can you freeze coconut-coated date balls?
Yes, coconut-coated date balls freeze well. Freeze them in a single layer first, then transfer them to a sealed container; thaw only the amount you plan to eat in the refrigerator. The texture may be slightly softer after thawing.
Why are my coconut-coated date balls too sticky to roll?
Coconut-coated date balls are often too sticky when the mixture contains very soft dates or too much moisture. Chill it before shaping, or mix in a little ground nuts or coconut until it is easier to handle.
Do coconut-coated date balls need to be baked?
No, coconut-coated date balls are usually a no-bake sweet. Blend or mash the ingredients, shape the mixture, coat the balls in coconut, and chill them; baking can dry them out and is not needed to make them hold their shape.
Which dates work best for coconut-coated date balls?
Soft, moist dates work best for coconut-coated date balls because they blend into a sticky mixture that holds together. If your dates are firm, soak them briefly in warm water, then drain them well so the mixture does not become watery.
Can you make coconut-coated date balls without a food processor?
Yes, you can make coconut-coated date balls without a food processor if the dates are soft. Finely chop or mash them with a fork, then knead in the other ingredients; soaking firm dates first makes this much easier.
Can you add cocoa or peanut butter to coconut-coated date balls?
Yes, cocoa or peanut butter can be mixed into coconut-coated date balls for a different flavor and texture. Add them gradually, since extra dry ingredients can make the mixture crumbly and extra nut butter can make it too soft to roll.
Date balls, coconut-coated Vitamins & Minerals
Vitamins
B5
0.14mg · 3% DV
B6
0.05mg · 3% DV
B3
0.35mg · 2% DV
Biotin
0.45µg · 2% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.11mg · 5% DV
Potassium ⭐
118mg · 3% DV
Phosphorus
17mg · 2% DV
Sodium
2mg · 0% DV
Date balls, coconut-coated Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date balls, coconut-coated
To burn the 91 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 Date balls, coconut-coated?
Date balls, coconut-coated are made by blending or mashing pitted dates, shaping them into small rounds and rolling them in shredded coconut. They are a simple no-bake sweet found in many places, rather than a dish with one clearly defined regional origin; recipes may vary, but dates provide the characteristic sweetness.
Expect a soft, chewy centre with a lightly dry, fragrant coconut coating. They work as a small snack with tea or coffee, or as a bite-sized sweet on a dessert platter. Dates make them naturally sweet, and they also provide fibre: each 100 g contains 8.7 g. Their concentrated sweetness makes a modest portion satisfying; pair one with plain yoghurt or fresh fruit for a more substantial snack.
How Nutritious Is Date balls, coconut-coated?
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 balls, coconut-coated 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 Date balls, coconut-coated Contain Allergens?
Contains these allergens:
Which Diets Is Date balls, coconut-coated 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 balls, coconut-coated Fat Profile
SATURATED
2.03g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.