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Date, Fig and Nut Ball Calories
Contains fiber, healthy fats, and natural fruit sugars
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date, Fig and Nut Ball (30 g) has 119 calories. That works out to 397 calories per 100 g. It contains 17.5 g of carbs, 2.2 g of protein, 5.3 g of fat and 2.9 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Date, Fig and Nut Ball Nutrition Facts
Selected: 1 piece (medium) · 30 g
119
KCAL / 30G
Carbs
17.5g
· 6% DV
Protein
2.2g
· 4% DV
Fat
5.3g
· 7% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 7% · Fat 38%
Date, Fig and Nut Ball nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 2.9 g | 10% |
| Protein | 2.2 g | 4% |
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, Fig and Nut Ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 119 kcal |
| 1 piece (mini) | 15 g | 60 kcal |
| 1 piece (small) | 25 g | 99 kcal |
| 1 piece (large) | 45 g | 179 kcal |
| 1 serving (medium) | 50 g | 199 kcal |
| 1 piece (jumbo) | 60 g | 238 kcal |
| 2 piece (double) | 60 g | 238 kcal |
| 3 piece (triple) | 90 g | 357 kcal |
| 100 g | 100 g | 397 kcal |
Calculated from 397 calories per 100 g.
Frequently Asked Questions About Date, Fig and Nut Ball
What is a Date, Fig and Nut Ball made of?
A Date, Fig and Nut Ball is made from dates, dried figs and ground nuts, often shaped into bite-sized rounds. Some recipes add cocoa, spices, seeds or oats, but the dried fruit usually provides enough sweetness and stickiness.
How do you make a Date, Fig and Nut Ball?
To make a Date, Fig and Nut Ball, pulse soft dates, dried figs and nuts in a food processor until the mixture holds together, then roll it into balls. Chill them briefly if they feel too soft to handle.
Do you need to soak the fruit for a Date, Fig and Nut Ball?
No, you do not need to soak the fruit if the dates and figs are already soft. If they feel dry or tough, soak them briefly in warm water, then drain and pat them dry so the mixture does not become wet.
How do you stop a Date, Fig and Nut Ball mixture from crumbling?
Use soft, sticky dates and figs, and process the mixture until it clumps when pressed. If it still crumbles, add another soft date or a small splash of water; if it is too sticky, mix in more ground nuts.
Does a Date, Fig and Nut Ball need to be refrigerated?
Yes, refrigerate a Date, Fig and Nut Ball in an airtight container to keep it fresh and firm. It will generally keep for about a week; separate layers with parchment paper to prevent the balls from sticking together.
Can you freeze a Date, Fig and Nut Ball?
Yes, a Date, Fig and Nut Ball freezes well. Freeze the balls in a single layer first, then transfer them to a sealed container; thaw only the amount you plan to eat in the refrigerator.
Can you replace the figs in a Date, Fig and Nut Ball with dried apricots?
Yes, dried apricots can replace the figs in a Date, Fig and Nut Ball. They make the flavor tangier and may be less sticky, so add a soft date if the mixture does not hold its shape.
Is a Date, Fig and Nut Ball naturally sweetened?
Usually, yes: the sweetness in a Date, Fig and Nut Ball comes from dates and dried figs, so a basic recipe needs no added sugar. Chocolate coatings, syrups or some packaged versions can add sweeteners.
Is a Date, Fig and Nut Ball a healthy snack?
It can be a convenient snack, with fiber from dried fruit and fats from nuts. A Date, Fig and Nut Ball is also concentrated and sweet, so keep the portion modest rather than treating it as unlimited fruit.
Is a Date, Fig and Nut Ball good to eat before a workout?
Yes, a Date, Fig and Nut Ball can work as a small pre-workout snack because its dried fruit supplies quick-digesting carbohydrates. Eat it with enough time to settle before exercise, since the nuts and fiber may feel heavy for some people.
Date, Fig and Nut Ball Vitamins & Minerals
Vitamins
Vitamin E
1.14mg · 8% DV
B6
0.09mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.23µg · 4% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.34mg · 15% DV
Phosphorus
65mg · 9% DV
Magnesium
31mg · 7% DV
Potassium ⭐
206mg · 6% DV
Sodium
3.6mg · 0% DV
Date, Fig and Nut Ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date, Fig and Nut Ball
To burn the 119 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, Fig and Nut Ball?
A date, fig and nut ball is a compact, usually no-bake snack made by combining chopped or blended dates and dried figs with nuts. It is not tied to one specific regional cuisine; similar homemade bites are popular as a convenient snack and can also be bought ready-made.
The dried fruit gives it a sweet, chewy, slightly sticky centre, while the nuts add crunch and a richer flavour. Enjoy it with tea or coffee, pack one for a snack, or serve it alongside fresh fruit. It provides fibre and fats from the nuts, along with the fruits’ natural sugars, so it is quite energy-dense for its size. For a lighter snack, keep to one small ball and pair it with unsweetened tea.
How Nutritious Is Date, Fig and Nut Ball?
Nutrient density
High
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, Fig and Nut Ball Processed?
NOVA 2
Minimally 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, Fig and Nut Ball Contain Allergens?
Contains these allergens:
Which Diets Is Date, Fig and Nut Ball Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date, Fig and Nut Ball Fat Profile
SATURATED
0.53g
MONOUNSATURATED
2.75g
POLYUNSATURATED
1.49g
Omega 6:3 ratio 28.4:1
Above the ideal 4:1 (28.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.