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Date Protein Balls Calories
Date-based energy snack with 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 Balls (30 g) has 116 calories. That works out to 385 calories per 100 g. It contains 14.7 g of carbs, 5.4 g of protein, 4.2 g of fat and 2.3 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Date Protein Balls Nutrition Facts
Selected: 1 piece (medium) · 30 g
116
KCAL / 30G
Carbs
14.7g
· 5% DV
Protein
5.4g
· 11% DV
Fat
4.2g
· 5% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 18% · Fat 32%
Date Protein Balls nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 14.7 g | 5% |
| Fiber | 2.3 g | 8% |
| Protein | 5.4 g | 11% |
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 Balls?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 116 kcal |
| 1 piece (mini) | 15 g | 58 kcal |
| 1 piece (small) | 25 g | 96 kcal |
| 1 piece (large) | 45 g | 173 kcal |
| 1 piece (jumbo) | 60 g | 231 kcal |
| 2 piece (double) | 60 g | 231 kcal |
| 3 piece (triple) | 90 g | 347 kcal |
| 1 serving (medium) | 90 g | 347 kcal |
| 100 g | 100 g | 385 kcal |
Calculated from 385 calories per 100 g.
Frequently Asked Questions About Date Protein Balls
How do you make Date Protein Balls?
Date Protein Balls are made by blending pitted dates with ingredients such as oats, protein powder, and nut butter, then rolling the mixture into balls. If the mixture will not hold together, add a little more date or a small splash of water.
Do Date Protein Balls need to be baked?
No, Date Protein Balls are usually no-bake snacks. A food processor breaks down the dates and combines them with the other ingredients; chilling the shaped balls helps them firm up before serving.
Can you make Date Protein Balls without oats?
Yes, you can make Date Protein Balls without oats. Use a suitable alternative such as ground seeds or coconut for texture, and add it gradually so the mixture still binds rather than becoming dry or crumbly.
Can you make Date Protein Balls without protein powder?
Yes, Date Protein Balls can be made without protein powder. Dates, oats, nut butter, and seeds can still form a satisfying snack, but the finished balls will generally contain less protein than a version made with protein powder.
Why are my Date Protein Balls too sticky?
Date Protein Balls are often too sticky when the dates are especially soft or the mixture has too much moisture. Blend in a little more oats or another dry ingredient, then chill the mixture before rolling it.
How long do Date Protein Balls last in the fridge?
Date Protein Balls keep best in an airtight container in the refrigerator. Their keeping time varies with the freshness of the ingredients and any additions, so discard them if they develop an unusual smell, appearance, or texture.
Can Date Protein Balls be frozen?
Yes, Date Protein Balls freeze well. Freeze them spaced apart first, then transfer them to a sealed freezer container; thaw only the amount you want to eat in the refrigerator.
Are Date Protein Balls good before a workout?
Date Protein Balls can work as a pre-workout snack because dates provide carbohydrates and the balls also contain protein. Have them far enough ahead to avoid exercising with a full stomach, especially if dense snacks bother you.
Are Date Protein Balls good for weight loss?
Date Protein Balls do not cause weight loss on their own. Their protein and fiber can make a snack more filling, but dates and nut butter are energy-dense, so large portions can add up quickly.
Are Date Protein Balls a healthy snack?
Date Protein Balls can be a nourishing snack, particularly when made with dates, oats, and a moderate amount of added ingredients. Recipes vary widely, so a ball made with lots of sweeteners or rich add-ins may be less filling than expected.
Date Protein Balls Vitamins & Minerals
Vitamins
Vitamin E
0.93mg · 6% DV
Biotin
1.5µg · 5% DV
B6
0.08mg · 5% DV
B2
0.05mg · 4% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.35mg · 15% DV
Phosphorus
86mg · 12% DV
Magnesium
35mg · 8% DV
Potassium ⭐
183mg · 5% DV
Sodium
29mg · 1% DV
Date Protein Balls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date Protein Balls
To burn the 116 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 Balls?
Date Protein Balls are small, portable bites made by combining dates with protein-containing ingredients and shaping the mixture into balls. They are a modern snack rather than a traditional dish, and may be homemade or bought ready to eat. Dates give them a naturally sweet, dense, chewy texture, making them an easy option between meals, after exercise, or alongside coffee or tea. Their protein and fibre make them more substantial than a simple sweet, though they are also energy-dense: a 100 g portion provides 385 calories. One medium ball is about 30 g, so it can be easier to enjoy them as a small snack, perhaps with fresh fruit or plain yogurt.
How Nutritious Is Date Protein Balls?
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 Balls 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 Balls Contain Allergens?
Contains these allergens:
Which Diets Is Date Protein Balls Good For?
Vegan
— Not 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 Protein Balls Fat Profile
SATURATED
0.57g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 51:1
Above the ideal 4:1 (51:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.