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Date cocoa walnut mixture Calories
Contains natural sugars, healthy fats, and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Date cocoa walnut mixture (40 g) has 172 calories. That works out to 430 calories per 100 g. It contains 21.1 g of carbs, 2.9 g of protein, 9.6 g of fat and 3.9 g of fiber. Its 0.2 mg of Copper covers 28% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Date cocoa walnut mixture Nutrition Facts
Selected: 1 serving (medium) · 40 g
172
KCAL / 40G
Carbs
21.1g
· 8% DV
Protein
2.9g
· 6% DV
Fat
9.6g
· 12% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 6% · Fat 48%
Date cocoa walnut mixture nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 21.1 g | 8% |
| Fiber | 3.9 g | 14% |
| Protein | 2.9 g | 6% |
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 Serving of Date cocoa walnut mixture?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 172 kcal |
| 1 tablespoon (shredded) | 15 g | 65 kcal |
| 1 piece (small) | 20 g | 86 kcal |
| 2 tablespoon (double) | 30 g | 129 kcal |
| 1 piece (medium) | 35 g | 151 kcal |
| 1 piece (large) | 50 g | 215 kcal |
| 1 serving (large) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
| 1 cup (chopped) | 120 g | 516 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Date cocoa walnut mixture
How do you make date cocoa walnut mixture?
Date cocoa walnut mixture is made by pulsing pitted, soft dates with cocoa and walnuts in a food processor. Stop to scrape down the sides as needed; add a little water only if the mixture is too dry to hold together.
Can date cocoa walnut mixture be made without added sugar?
Yes, date cocoa walnut mixture can be made with no added sugar if the ingredients are just dates, cocoa, and walnuts. Dates still contribute natural sugars, so “no added sugar” does not mean sugar-free.
Which dates work best in date cocoa walnut mixture?
Soft, plump dates blend most easily into date cocoa walnut mixture and help bind it. If your dates are firm or dry, pit them and soak them briefly in warm water, then drain well before blending.
Why is my date cocoa walnut mixture dry and crumbly?
Date cocoa walnut mixture is usually crumbly when the dates are too dry or there are too many dry ingredients. Add water a teaspoon at a time and pulse again, stopping as soon as the mixture holds together.
How should you store date cocoa walnut mixture?
Store date cocoa walnut mixture in an airtight container in the refrigerator. Chilling helps it firm up, and a clean, dry utensil helps keep it fresh. Discard it if the walnuts develop an unpleasant smell or taste.
Can you roll date cocoa walnut mixture into no-bake snack bites?
Yes, date cocoa walnut mixture works well for no-bake snack bites. Roll small portions between your hands; if the mixture sticks, dampen your hands lightly, or chill it briefly before shaping.
Can cacao powder replace cocoa powder in date cocoa walnut mixture?
Yes, cacao powder can replace cocoa powder in date cocoa walnut mixture. The flavor may be more pronounced or bitter, so start with the amount in your recipe and adjust to taste rather than adding sweetener automatically.
Is date cocoa walnut mixture good for weight loss?
Date cocoa walnut mixture can fit into a weight-loss eating plan as a small snack, but it is energy-dense and easy to eat in large amounts. Its dates make it sweet, while walnuts add richness, so portioning it ahead can help.
Can date cocoa walnut mixture replace sugar in baking?
Date cocoa walnut mixture can replace some sugar in baking, but it also adds moisture, cocoa flavor, and walnut pieces. It will not behave like plain sugar, so recipes may need adjustments to their liquid and baking time.
Can you add date cocoa walnut mixture to oatmeal or yogurt?
Yes, crumble date cocoa walnut mixture over oatmeal or spoon a little into yogurt for a sweet, chocolatey topping. Add it after cooking oatmeal so the dates and walnuts keep more of their texture.
Date cocoa walnut mixture Vitamins & Minerals
Vitamins
Biotin
2µg · 7% DV
B6
0.1mg · 6% DV
B1
0.05mg · 4% DV
B3
0.56mg · 4% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.52mg · 23% DV
Phosphorus
66mg · 9% DV
Magnesium
37mg · 9% DV
Potassium ⭐
216mg · 6% DV
Sodium
2.4mg · 0% DV
Date cocoa walnut mixture Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date cocoa walnut mixture
To burn the 172 calories in 1 serving (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 cocoa walnut mixture?
Date cocoa walnut mixture combines soft dates with cocoa and chopped walnuts for a sweet, chewy snack with a little crunch. It can be made by mashing the dates and stirring in the other ingredients, then shaping the mixture into small bites or serving it as it is. The combination is popular as a simple homemade treat rather than a dish tied to one particular place.
The dates bring rich sweetness, cocoa adds a gently bitter note, and walnuts give the mixture texture. Enjoy it with coffee or tea, pack a small portion for an afternoon snack, or serve it after a meal. It gets much of its energy from natural sugars and walnut fats, while also providing fibre. Since it is fairly energy-dense, keep the portion modest; unsweetened cocoa lets the fruit’s sweetness come through without extra sugar.
How Nutritious Is Date cocoa walnut mixture?
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 cocoa walnut mixture 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 cocoa walnut mixture Contain Allergens?
Contains these allergens:
Which Diets Is Date cocoa walnut mixture 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 cocoa walnut mixture Fat Profile
SATURATED
1.04g
MONOUNSATURATED
1.92g
POLYUNSATURATED
4.36g
Omega 6:3 ratio 59.4:1
Above the ideal 4:1 (59.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.