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Date, Oat and Dark Chocolate Brownie Calories
A rich, fiber-containing brownie made with dates, oats and dark chocolate.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date, Oat and Dark Chocolate Brownie (45 g) has 176 calories. That works out to 390 calories per 100 g. It contains 24.8 g of carbs, 2.9 g of protein, 7.2 g of fat and 3.8 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Date, Oat and Dark Chocolate Brownie Nutrition Facts
Selected: 1 piece (medium) · 45 g
176
KCAL / 45G
Carbs
24.8g
· 9% DV
Protein
2.9g
· 6% DV
Fat
7.2g
· 9% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 7% · Fat 37%
Date, Oat and Dark Chocolate Brownie nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0 g | |
| Sodium | 6.75 mg | 0% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 3.8 g | 14% |
| 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 1 Medium Date, Oat and Dark Chocolate Brownie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 176 kcal |
| 1 piece (small) | 25 g | 98 kcal |
| 1 slice (thin) | 35 g | 137 kcal |
| 1 serving (medium) | 50 g | 195 kcal |
| 1 slice (thick) | 60 g | 234 kcal |
| 1 piece (large) | 70 g | 273 kcal |
| 1 piece (extra large) | 90 g | 351 kcal |
| 2 piece (double) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Date, Oat and Dark Chocolate Brownie
How do you make date, oat and dark chocolate brownie?
To make date, oat and dark chocolate brownie, blend softened dates into a paste, then mix with oats and melted dark chocolate. Spread the batter in a baking pan and bake; grinding some or all of the oats gives the brownie a more even texture.
Is date, oat and dark chocolate brownie refined-sugar-free?
Date, oat and dark chocolate brownie can be sweetened with dates, but it is not automatically refined-sugar-free. Some recipes add sugar or syrup, and the chocolate may contain sugar too, so check the ingredients rather than relying on the name.
Is date, oat and dark chocolate brownie healthy?
Date, oat and dark chocolate brownie contains fiber from its dates and oats, but it is still a rich dessert. Enjoying a modest piece is a practical way to include it as a treat rather than treating it as a substitute for a balanced meal.
How should you store date, oat and dark chocolate brownie?
Store date, oat and dark chocolate brownie in a sealed container in the refrigerator once it has cooled completely. Keeping it covered helps prevent it from drying out; letting a piece come closer to room temperature before serving softens its texture.
Can you freeze date, oat and dark chocolate brownie?
Yes, date, oat and dark chocolate brownie freezes well. Cool it completely, cut it into portions, and wrap or seal the pieces to limit freezer exposure. Thaw a portion in the refrigerator or let it sit at room temperature before eating.
Which oats work best in date, oat and dark chocolate brownie?
Rolled or quick oats both work in date, oat and dark chocolate brownie. Quick oats blend into a softer, more uniform crumb, while rolled oats give the brownie more texture. For a smoother batter, pulse the oats into a coarse flour.
Can you make date, oat and dark chocolate brownie without eggs?
Yes, date, oat and dark chocolate brownie can be made without eggs, though the recipe needs enough binding to hold together. Many versions rely on mashed dates, while others use a plant-based binder; follow a recipe developed for the egg-free version.
How do you keep date, oat and dark chocolate brownie fudgy?
To keep date, oat and dark chocolate brownie fudgy, avoid baking it until the center is completely dry. The center should still feel soft when it comes out of the oven; it will firm up as the brownie cools.
Is date, oat and dark chocolate brownie suitable for people with diabetes?
Date, oat and dark chocolate brownie is not automatically suitable for everyone with diabetes, because dates and chocolate contribute carbohydrates. Portion size and added sugar matter. For advice tailored to your glucose management, ask your diabetes care professional or dietitian.
Can you use date paste in date, oat and dark chocolate brownie?
Yes, date paste can be used in date, oat and dark chocolate brownie if it is made from dates alone. It blends easily into the batter, but its moisture and sweetness may differ from whole dates, so follow a recipe that specifies date paste.
Date, Oat and Dark Chocolate Brownie Vitamins & Minerals
Vitamins
B6
0.09mg · 5% DV
B3
0.77mg · 5% DV
Vitamin E
0.68mg · 5% DV
B1
0.05mg · 4% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.2mg · 22% DV
Magnesium
56mg · 13% DV
Phosphorus
86mg · 12% DV
Potassium ⭐
248mg · 7% DV
Sodium
6.75mg · 0% DV
Date, Oat and Dark Chocolate Brownie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date, Oat and Dark Chocolate Brownie
To burn the 176 calories in 1 piece (medium) (45 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, Oat and Dark Chocolate Brownie?
Date, oat and dark chocolate brownie is a variation on the American brownie, made with dates, oats and dark chocolate. Dates bring a deep, caramel-like sweetness, while the oats give it a heartier texture than a more traditional brownie.
Expect a moist, fudgy centre and a pronounced chocolate flavour. It works as a dessert or an afternoon treat, served with coffee or tea; it also fits a vegan menu. This is a rich sweet, but it provides fibre too, with 8.5 g per 100 g. For a lighter serving, cut a modest piece and enjoy it with unsweetened tea or coffee rather than adding ice cream or other toppings.
How Nutritious Is Date, Oat and Dark Chocolate Brownie?
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, Oat and Dark Chocolate Brownie 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, Oat and Dark Chocolate Brownie Contain Allergens?
No known major allergens
Which Diets Is Date, Oat and Dark Chocolate Brownie Good For?
Vegan
✓ 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, Oat and Dark Chocolate Brownie Fat Profile
SATURATED
3.38g
MONOUNSATURATED
2.34g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.