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Date Cookie Calories
Sweet, fiber-rich, energy-boosting snack
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date Cookie (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 20.4 g of carbs, 1.3 g of protein, 3.9 g of fat and 1.6 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date Cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
123
KCAL / 30G
Carbs
20.4g
· 7% DV
Protein
1.3g
· 3% DV
Fat
3.9g
· 5% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 4% · Fat 29%
Date Cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.6 g | 6% |
| Protein | 1.3 g | 3% |
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 Cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 123 kcal |
| 1 piece (small) | 20 g | 82 kcal |
| 1 piece (large) | 45 g | 185 kcal |
| 1 serving (medium) | 50 g | 205 kcal |
| 2 piece (medium) | 60 g | 246 kcal |
| 1 serving (large) | 90 g | 369 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (medium) | 150 g | 615 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Date Cookie
How do you make date cookies?
Date cookies are commonly made by wrapping date paste in cookie dough and baking the filled pieces. Some recipes mix chopped dates directly into the dough, so the texture and sweetness vary by recipe.
What are date cookies made of?
Date cookies typically contain flour, dates, and a fat such as butter or oil; many recipes also use sugar, spices, or nuts. Some are filled with date paste, while others have chopped dates mixed into the dough.
How do you make date filling for date cookies?
For date-cookie filling, remove the pits and mash or blend soft dates into a thick paste. If the dates are dry, soften them with a little hot water first; cinnamon or chopped nuts are optional additions.
Can you freeze date cookies?
Yes, date cookies freeze well once fully cooled. Pack them in an airtight container or freezer bag, separating layers if needed, and thaw at room temperature before serving.
How should you store date cookies?
Store date cookies in an airtight container in a cool, dry place after they have cooled completely. A moist date filling can soften the cookies, so keep them away from heat and direct sunlight.
Why do date cookies crumble or fall apart?
Date cookies often crumble when the dough contains too much flour or has not had time to rest. Add flour gradually, and if the dough still will not hold together, adjust it with a small amount of the recipe’s liquid or fat.
What is the difference between date cookies and ma’amoul?
Ma’amoul is a specific family of Middle Eastern filled cookies, often made with semolina and shaped in a patterned mold; date cookies is a broader name. A date cookie may be ma’amoul, but many date-cookie recipes use different doughs and shapes.
Can you use date paste instead of chopped dates in date cookies?
Yes, date paste can replace chopped dates in filled date cookies, but it is not a direct swap when the recipe mixes fruit into the dough. Use the paste as a filling and seal the dough around it to keep it from leaking.
Are date cookies healthy?
Date cookies provide some fiber from the dates, but they are still a sweet baked treat and recipes often include added sugar and fat. They can fit as an occasional snack, especially when made with less added sugar.
Can people with diabetes eat date cookies?
Date cookies can raise blood sugar, and dates do not make them sugar-free. Portion size and the recipe’s ingredients matter; anyone managing diabetes should fit them into their individual meal plan with guidance from their clinician or dietitian.
Date Cookie Vitamins & Minerals
Vitamins
B5
0.12mg · 2% DV
B6
0.04mg · 2% DV
B3
0.33mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.07mg · 3% DV
Potassium ⭐
96mg · 3% DV
Phosphorus
19mg · 3% DV
Sodium
36mg · 2% DV
Date Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date Cookie
To burn the 123 calories in 1 piece (medium) (30 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 Cookie?
A Date Cookie is a sweet baked treat made with cookie dough and dates, either mixed into the dough or enclosed as a soft filling. Recipes vary: some add warming spices or nuts, while others keep the date flavour simple. It is a familiar style of homemade cookie in Turkish cooking as well as a treat found in other date-eating regions.
The dates bring a fruity, caramel-like sweetness and a tender contrast to the baked dough. Enjoy one with tea or coffee, or pack it as a small snack between meals. It provides quick energy and some fibre; a 30 g piece is a handy portion when you want something sweet without serving a large dessert. Pair it with unsweetened tea or coffee to balance its sweetness.
How Nutritious Is Date Cookie?
Nutrient density
Low
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
Low
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 Cookie 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 Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Date Cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date Cookie Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.