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Date cracker Calories
Sweet-savory cracker made with date
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Date cracker (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 20.4 g of carbs, 2.6 g of protein, 4.2 g of fat and 1.7 g of fiber. Its 5.4 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Date cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
129
KCAL / 30G
Carbs
20.4g
· 7% DV
Protein
2.6g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 8% · Fat 29%
Date cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.7 g | 6% |
| Protein | 2.6 g | 5% |
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 cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (small) | 8 g | 34 kcal |
| 2 piece (medium) | 16 g | 69 kcal |
| 4 piece (large) | 32 g | 138 kcal |
| 1 cup (whole) | 35 g | 151 kcal |
| 1 pack (small) | 40 g | 172 kcal |
| 1 pack (large) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Date cracker
What is a Date cracker?
A Date cracker is a crisp snack made with dates in the dough or filling, giving it a sweet-and-savory taste. Recipes vary, so some versions have visible date pieces while others have a more even date flavor.
How do you make a Date cracker at home?
You can make a Date cracker by mixing chopped or mashed dates into cracker dough, rolling it thin, and baking it until crisp. The exact ingredients and baking time depend on the recipe, so watch for a dry, firm texture.
What should you eat with a Date cracker?
A Date cracker pairs well with cheese because its date sweetness contrasts with salty, tangy flavors. It also works on a snack board with nuts, or on its own when you want a sweet-savory bite.
Is a Date cracker sweet or savory?
A Date cracker is usually sweet and savory rather than fully sweet or salty. Dates lend sweetness, while the cracker dough can bring a salty or neutral flavor; the balance varies between recipes.
Is a Date cracker a healthy snack?
A Date cracker can be a convenient snack, but the dates do not make it equivalent to eating whole fruit. It is still a cracker, so pair it with something satisfying such as cheese or yogurt if you want a more filling snack.
Does a Date cracker actually contain dates?
Yes, dates are an ingredient in a Date cracker, though their form can vary. They may be chopped into the dough or blended into it, so not every version has obvious pieces of date.
How should you store a Date cracker after opening?
Keep a Date cracker in an airtight container in a cool, dry place after opening. Exposure to moisture can make it lose its crunch; discard it if it develops an unusual smell or appearance.
Can you serve a Date cracker with cheese?
Yes, cheese is a good match for a Date cracker. The contrast between sweet date notes and salty or tangy cheese makes it suitable for a simple snack plate or a party board.
Can a Date cracker raise blood sugar?
Yes, a Date cracker can raise blood sugar because it contains carbohydrates, including sweetness from dates. If you have diabetes, ask your clinician or dietitian how to fit it into your personal meal plan.
Is a Date cracker a good snack for hiking or travel?
Yes, a Date cracker can be a convenient portable snack because it is crisp and easy to pack. Store it in a closed container so it does not crumble or soften, and pair it with a more substantial food if you need a filling meal.
Date cracker Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.72mg · 5% DV
Biotin
1.2µg · 4% DV
B6
0.05mg · 3% DV
Minerals
Selenium
5.4µg · 10% DV
Manganese
0.17mg · 7% DV
Copper
0.05mg · 6% DV
Sodium
126mg · 5% DV
Potassium ⭐
72mg · 2% DV
Date cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date cracker
To burn the 129 calories in 1 serving (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 cracker?
A date cracker is a crisp baked snack that combines the familiar savoury crunch of a cracker with the natural sweetness of dates. Dates may be mixed into the dough or added in pieces, so the balance of sweet and salty flavours can vary between versions.
Enjoy it on its own, with tea or coffee, or alongside cheese for a more substantial snack. It is mainly a source of carbohydrate and energy, with some fibre and a more modest amount of protein. Pairing a few crackers with plain yogurt or cheese can make a snack feel more filling; keep the portion modest if you want something lighter.
How Nutritious Is Date cracker?
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
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 cracker 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 cracker Contain Allergens?
Contains these allergens:
Which Diets Is Date cracker 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 cracker Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.29g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.