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Date Cookies Calories
Sweet, fiber-rich, energy-boosting cookie
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 piece (medium) of Date Cookies (40 g) has 164 calories. That works out to 410 calories per 100 g. It contains 27.2 g of carbs, 2.1 g of protein, 5.4 g of fat and 1.9 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
What is Date Cookies?
Date Cookies are crumbly, lightly sweet biscuits made by enclosing mashed or chopped dates in dough and baking until golden. They are often homemade or bought from bakeries; the date centre stays soft and gives each bite a rich, caramel-like sweetness. Recipes vary, but the contrast between tender filling and delicate pastry is part of their appeal.
They work well with tea or coffee as an afternoon treat, and are also shared on festive occasions in many date-growing regions. These are an energy-dense sweet, with some fibre from the dates: a 40 g serving provides about 164 calories. Pair one or two with an unsweetened drink, or serve small pieces after a meal when you want just a little sweetness.
Date Cookies Nutrition Facts
Selected: 100 g
410
KCAL / 100G
Carbs
68g
· 25% DV
Protein
5.2g
· 10% DV
Fat
13.5g
· 17% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 5% · Fat 29%
Date Cookies Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.2mg · 8% DV
B6
0.13mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Phosphorus
65mg · 9% DV
Selenium
4.5µg · 8% DV
Magnesium
28mg · 7% DV
Iron
1mg · 6% DV
How Nutritious Is Date Cookies?
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
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.
Date Cookies Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date Cookies
To burn the 410 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 Cookies 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 Cookies Contain Allergens?
Contains these allergens:
Which Diets Is Date Cookies 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 Cookies Fat Profile
SATURATED
4.2g
MONOUNSATURATED
5.1g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
Compare Date Cookies
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Frequently Asked Questions About Date Cookies
How do you make Date Cookies?
Date Cookies are made by wrapping a date filling in cookie dough and baking until lightly golden. For a common home version, mash pitted dates, place small portions inside the dough, seal the edges, and shape the cookies before baking.
What are Date Cookies made of?
Date Cookies typically contain flour, a fat such as butter or oil, and a filling made from dates. Recipes vary: some add spices or nuts to the filling, while others sweeten the dough as well as relying on the dates.
How do you make date filling for Date Cookies?
Date filling for Date Cookies is made by mashing pitted dates into a thick paste. If the dates are firm, soften them with a little hot water first and drain well; cinnamon, cardamom, or chopped nuts are optional additions.
Why do Date Cookies crack on top?
Date Cookies can crack as the dough expands in the oven, and small surface cracks are usually normal. Deep cracks or splitting may mean the dough is too dry or the filling is overpacked, so add flour gradually and seal the dough gently.
How do you keep Date Cookies from drying out?
Keep Date Cookies in an airtight container once they have cooled completely. The date filling helps retain moisture, but leaving the cookies uncovered makes the dough stale; store them away from heat and avoid mixing them with crisp cookies.
Can you freeze Date Cookies?
Yes, Date Cookies can be frozen after baking and cooling. Layer them in a sealed freezer-safe container with parchment between the cookies, then thaw at room temperature before serving so the date filling softens evenly.
How do you stop the filling from leaking out of Date Cookies?
Seal the date filling fully inside the dough to stop it leaking from Date Cookies. Use a small amount of thick filling, leave a clean border around it, and pinch the seam closed; watery date paste is more likely to escape during baking.
Are Date Cookies the same as maamoul?
No, Date Cookies and maamoul are not necessarily the same. Maamoul is a traditional Middle Eastern filled cookie, often shaped in a carved mold and sometimes made with semolina; Date Cookies can describe many different doughs and shapes.
Can you make Date Cookies without added sugar?
Yes, you can make Date Cookies without adding sugar, since dates already provide sweetness. The result will taste less sweet if the dough normally contains sugar, and changing the sweetener can also affect the dough’s texture and browning.
Are Date Cookies a healthy snack?
Date Cookies provide some fiber from the date filling, but they are still a sweet baked treat and may contain added sugar and fat. Pairing one with plain yogurt or fruit can make a more filling snack than eating several cookies alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.