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Date cookie (no sugar) Calories
Date cookie (no sugar)
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Date cookie (no sugar) (30 g) has 102 calories. That works out to 340 calories per 100 g. It contains 19.8 g of carbs, 1.3 g of protein, 2.3 g of fat and 2 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Date cookie (no sugar)?
A date cookie with no added sugar is a sweet baked treat that gets much of its sweetness from dates rather than table sugar. Recipes vary, and the dough may be made with different pantry staples, but dates give the cookie its characteristic fruity flavour and often a pleasantly tender bite.
It works as a snack with tea or coffee, or as a small sweet after a meal. Its nutritional profile is mainly carbohydrate, with some fibre; dates make it naturally sweet, but it is still a treat rather than a low-carbohydrate snack. Enjoy one alongside plain yoghurt or a hot drink when you want a modest portion.
Date cookie (no sugar) Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
66g
· 24% DV
Protein
4.2g
· 8% DV
Fat
7.5g
· 10% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 5% · Fat 19%
Date cookie (no sugar) Vitamins & Minerals
Vitamins
B5
0.6mg · 12% DV
B6
0.18mg · 11% DV
B3
1.1mg · 7% DV
B1
0.07mg · 6% DV
Minerals
Potassium ⭐
340mg · 10% DV
Magnesium
36mg · 9% DV
Zinc
1mg · 9% DV
Phosphorus
62mg · 9% DV
How Nutritious Is Date cookie (no sugar)?
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.
Date cookie (no sugar) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date cookie (no sugar)
To burn the 340 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 cookie (no sugar) 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 (no sugar) Contain Allergens?
No known major allergens
Which Diets Is Date cookie (no sugar) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date cookie (no sugar) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.3g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
Compare Date cookie (no sugar)
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Frequently Asked Questions About Date cookie (no sugar)
Are no-sugar date cookies really sugar-free?
No. “No sugar” usually means no sugar was added; dates still contain naturally occurring sugars, which remain in the cookie. The wording does not mean the cookie contains no sugar or has negligible carbohydrates.
How do you make no-sugar date cookies?
Blend or mash pitted, soft dates, then mix them with oats or flour and the other ingredients in your recipe. Shape the dough and bake until set. Let the cookies cool on the tray so they firm up without crumbling.
Are no-sugar date cookies healthy?
They can be a way to avoid added sugar, but dates still contribute natural sugars and the rest of the recipe matters. This cookie is classified as processed; making it at home lets you choose the ingredients and preparation.
Do no-sugar date cookies raise blood sugar?
Yes, they can: the natural sugars in dates and the cookie’s carbohydrates can raise blood glucose. If you have diabetes, consider how a portion affects your readings and ask your doctor or dietitian how it fits your individual plan.
Which dates work best in no-sugar date cookies?
Soft, fleshy dates are easiest to mash and help keep no-sugar date cookies moist. If your dates are dry, soften them before blending; remove the pits and adjust the dough if the dates make it especially wet.
Why do my no-sugar date cookies turn out dry or crumbly?
No-sugar date cookies can turn dry when the dates are too dry or the dough has too little moisture, and overbaking makes the problem worse. Soften dry dates, add liquid gradually if needed, and let the cookies cool before moving them.
How should you store no-sugar date cookies?
Once completely cool, keep no-sugar date cookies in an airtight container. Homemade cookies can spoil sooner in a warm, damp place; discard them if you notice mold, an off smell, or an unusual sticky texture.
Can you freeze no-sugar date cookies?
Yes. Cool the no-sugar date cookies completely, then freeze them in a sealed container with baking paper between layers to prevent sticking. Thaw them at room temperature before serving.
Do no-sugar date cookies contain flour or eggs?
It depends on the recipe. No-sugar date cookies may use oats or flour, and some recipes include eggs while others do not. Check the ingredient list for packaged cookies, or follow the specific recipe if baking at home.
Can children eat no-sugar date cookies?
Yes, if the cookie’s texture and size are suitable for the child’s age and chewing ability. Dates can make no-sugar date cookies sticky and chewy, so offer an age-appropriate piece and supervise young children while they eat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.