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Date-covered almond Calories
Naturally sweet nut-and-dried-fruit bite
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Date-covered almond (30 g) has 137 calories. That works out to 455 calories per 100 g. It contains 16 g of carbs, 2.9 g of protein, 7.2 g of fat and 2.6 g of fiber. Its 1.9 mg of Vitamin E covers 13% of the Daily Value. Its glycemic index is 42 (medium), so it raises blood sugar at a moderate pace.
Date-covered almond Nutrition Facts
Selected: 3 piece (medium) · 30 g
137
KCAL / 30G
Carbs
16g
· 6% DV
Protein
2.9g
· 6% DV
Fat
7.2g
· 9% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 8% · Fat 46%
Date-covered almond nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 2.6 g | 9% |
| 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 3 Pieces of Date-covered almond?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 30 g | 137 kcal |
| 1 piece (small) | 10 g | 46 kcal |
| 1 serving (small) | 25 g | 114 kcal |
| 0.25 cup (chopped) | 35 g | 159 kcal |
| 1 serving (medium) | 40 g | 182 kcal |
| 5 piece (large) | 50 g | 228 kcal |
| ½ cup (chopped) | 70 g | 319 kcal |
| 8 piece (extra large) | 80 g | 364 kcal |
| 100 g | 100 g | 455 kcal |
Calculated from 455 calories per 100 g.
Frequently Asked Questions About Date-covered almond
What are date-covered almonds?
Date-covered almonds are almonds coated in date paste or another date-based mixture. The coating gives them a sweet, chewy outside and a crunchy center; recipes and the thickness of the coating vary between makers.
Are date-covered almonds a good hiking snack?
Yes, date-covered almonds can be a convenient hiking snack because they are compact and do not need cooking. Keep them sealed in a sturdy container so the date coating does not become sticky or pick up dirt in a backpack.
Can you freeze date-covered almonds?
Yes, date-covered almonds can be frozen in an airtight container. Let the sealed container come back to room temperature before opening it, which helps prevent condensation from making the date coating damp and sticky.
How do you make date-covered almonds at home?
To make date-covered almonds at home, soften pitted dates and blend or mash them into a thick paste, then press a thin layer around each almond. Separate the pieces and let the coating dry before storing them in an airtight container.
Do date-covered almonds need to be refrigerated?
No, date-covered almonds do not usually need refrigeration if they are kept sealed in a cool, dry place. Refrigerate them if your kitchen is hot, and keep the container closed while it warms up to avoid moisture forming on the coating.
Why are date-covered almonds so sticky?
Date-covered almonds are sticky because dates naturally contain sugars that make the coating tacky, especially in warm or humid conditions. Store them in a dry, airtight container and separate pieces with parchment if they cling together.
Are date-covered almonds healthier than chocolate-covered almonds?
Date-covered almonds are not automatically healthier than chocolate-covered almonds. The date coating provides a fruit-based sweetness, while chocolate contributes different ingredients; added sugars and the amount of coating can vary in either product.
Can date-covered almonds be used in homemade energy bites?
Yes, chopped date-covered almonds work well in homemade energy bites, granola clusters, or trail mix. Add them near the end of mixing so the sticky coating does not clump the other ingredients together.
Are date-covered almonds a good snack before exercise?
Yes, date-covered almonds can be eaten before exercise as a portable snack with carbohydrate from dates and fat and protein from almonds. Choose a small amount if you are exercising soon, since the fat and fibre can feel filling.
Can you use date-covered almonds in baking?
Yes, chopped date-covered almonds can be added to cookies, muffins, or fruit bread. Their date coating softens in the oven and adds sweetness, so reduce other sweet ingredients if the recipe would otherwise become too sweet.
Date-covered almond Vitamins & Minerals
Vitamins
Vitamin E
1.92mg · 13% DV
Biotin
1.8µg · 6% DV
B2
0.06mg · 5% DV
B3
0.57mg · 4% DV
Minerals
Manganese
0.28mg · 12% DV
Copper
0.1mg · 11% DV
Phosphorus
62mg · 9% DV
Magnesium
29mg · 7% DV
Potassium ⭐
153mg · 5% DV
Sodium
2.4mg · 0% DV
Date-covered almond Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date-covered almond
To burn the 137 calories in 3 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-covered almond?
A Date-covered almond is a whole almond wrapped in date paste or a thick date layer. It brings together nuts and dried fruit, ingredients long enjoyed in date-growing parts of the Middle East and North Africa.
The outside is soft and chewy, while the almond stays firm and crunchy; its sweetness is balanced by the nut’s toasted flavour. It works as a small snack with tea or coffee, or as a portable bite between meals. The dates provide natural sugars and the almonds contribute protein, fibre and fats, making it filling but energy-dense. For a lighter snack, have a few pieces with plain yoghurt or fresh fruit.
How Nutritious Is Date-covered almond?
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-covered almond 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-covered almond Contain Allergens?
Contains these allergens:
Which Diets Is Date-covered almond Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date-covered almond Fat Profile
SATURATED
0.63g
MONOUNSATURATED
4.56g
POLYUNSATURATED
1.83g
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Nutrition data compiled from USDA FoodData Central and scientific sources.