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🍫
Date protein ball Calories
Source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date protein ball (30 g) has 109 calories. That works out to 364 calories per 100 g. It contains 14.6 g of carbs, 5.2 g of protein, 3.9 g of fat and 2.2 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Date protein ball Nutrition Facts
Selected: 1 piece (medium) · 30 g
109
KCAL / 30G
Carbs
14.6g
· 5% DV
Protein
5.2g
· 10% DV
Fat
3.9g
· 5% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 18% · Fat 31%
Date protein ball nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.65 g | 3% |
| Trans fat | 0 g | |
| Sodium | 37 mg | 2% |
| Total carbohydrate | 14.6 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 5.2 g | 10% |
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 protein ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 109 kcal |
| 1 piece (mini) | 18 g | 66 kcal |
| 1 piece (small) | 25 g | 91 kcal |
| 1 piece (large) | 45 g | 164 kcal |
| 1 piece (jumbo) | 60 g | 218 kcal |
| 2 piece (double) | 60 g | 218 kcal |
| 1 serving (double) | 60 g | 218 kcal |
| 3 piece (triple) | 90 g | 328 kcal |
| 100 g | 100 g | 364 kcal |
Calculated from 364 calories per 100 g.
Frequently Asked Questions About Date protein ball
What is a date protein ball made of?
A date protein ball is usually made with pitted dates, oats or nut butter, and protein powder or ground nuts. Recipes may also add cocoa, seeds, or coconut, so the ingredient list varies from one homemade version to another.
How do you make a date protein ball at home?
Blend or mash soft, pitted dates with oats, nut butter, and your chosen protein ingredient until the mixture holds together. Roll it into balls and chill them until firm; if the mixture feels dry, soften the dates before blending.
Do date protein balls need to be baked?
No, most date protein balls are no-bake snacks. Soft dates and nut butter bind the ingredients without an oven, and oats can be added straight from the package unless your particular recipe says otherwise.
Can you make a date protein ball without protein powder?
Yes, you can make a date protein ball without protein powder. Use ground nuts, seeds, or extra nut butter to help bind the mixture, but the finished snack will have a different protein content than a version made with protein powder.
Why is my date protein ball mixture too sticky or crumbly?
A date protein ball mixture is sticky when the dates are very soft or the wet ingredients are abundant; it crumbles when the mixture is too dry. Chill a sticky mixture, or blend in softened dates or a little nut butter to bring a crumbly one together.
How should you store a date protein ball?
Store a date protein ball in an airtight container in the refrigerator to keep it firm and fresh. Refrigeration is especially important for recipes containing dairy; avoid leaving the balls out for extended periods.
Can you freeze date protein balls?
Yes, date protein balls freeze well. Freeze them spaced apart on a tray first, then transfer them to a sealed freezer container; thaw the portion you want in the refrigerator so the texture stays firm.
Is a date protein ball a good pre-workout snack?
A date protein ball can work as a convenient pre-workout snack because dates provide carbohydrates and the added ingredients may provide protein. Eat it with enough time to settle before exercise, especially if nut butter makes it feel heavy.
Can children eat date protein balls?
Yes, older children can eat a date protein ball if its ingredients suit them and they can safely manage its chewy texture. For young children, cut it into small pieces and avoid whole nuts, which can pose a choking risk.
Can a date protein ball help with weight loss?
A date protein ball does not cause weight loss on its own. Its protein and fiber may help with fullness, but dates and nut butter make it energy-dense, so treat it as a measured snack rather than an unlimited one.
Date protein ball Vitamins & Minerals
Vitamins
Biotin
1.53µg · 5% DV
B12
0.11µg · 5% DV
B6
0.07mg · 4% DV
Vitamin E
0.63mg · 4% DV
Minerals
Manganese
0.34mg · 15% DV
Copper
0.13mg · 14% DV
Phosphorus
74mg · 11% DV
Magnesium
35mg · 8% DV
Potassium ⭐
146mg · 4% DV
Sodium
37mg · 2% DV
Date protein ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date protein ball
To burn the 109 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 protein ball?
A date protein ball is a small, rolled snack made by blending dates with ingredients that add protein. Recipes vary and may include nuts, seeds, or dairy- or plant-based protein; the dates provide sweetness and help bind everything into a soft, chewy bite. It is a contemporary snack rather than a traditional dish.
It travels well for a desk snack or after a workout, and pairs nicely with coffee or tea. The sweetness of the dates is balanced by the richer, sometimes slightly crunchy additions. It provides protein and fibre, with 17.2 g of protein and 7.4 g of fibre per 100 g. For a lighter snack, enjoy one medium ball alongside fresh fruit rather than treating it as a handful-sized portion.
How Nutritious Is Date protein ball?
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 protein ball 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 protein ball Contain Allergens?
Contains these allergens:
Which Diets Is Date protein ball 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 protein ball Fat Profile
SATURATED
0.65g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 24.5:1
Above the ideal 4:1 (24.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.