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Date stuffed with walnut Calories
Naturally sweet, provides fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Date stuffed with walnut (24 g) has 93 calories. That works out to 388 calories per 100 g. It contains 12 g of carbs, 1.3 g of protein, 5.1 g of fat and 1.8 g of fiber. Its 0.3 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Date stuffed with walnut Nutrition Facts
Selected: 1 piece (whole) · 24 g
93
KCAL / 24G
Carbs
12g
· 4% DV
Protein
1.3g
· 3% DV
Fat
5.1g
· 7% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 5% · Fat 47%
Date stuffed with walnut nutrition facts table · 1 piece (whole) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.96 mg | 0% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1.8 g | 6% |
| Protein | 1.3 g | 3% |
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 Date stuffed with walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 24 g | 93 kcal |
| 1 piece (small) | 18 g | 70 kcal |
| 1 piece (medium) | 24 g | 93 kcal |
| 1 piece (large) | 32 g | 124 kcal |
| 2 piece (whole) | 48 g | 186 kcal |
| 1 serving (small) | 50 g | 194 kcal |
| 3 piece (whole) | 72 g | 279 kcal |
| 1 serving (medium) | 75 g | 291 kcal |
| 4 piece (whole) | 96 g | 372 kcal |
| 100 g | 100 g | 388 kcal |
| 1 serving (large) | 120 g | 466 kcal |
Calculated from 388 calories per 100 g.
Frequently Asked Questions About Date stuffed with walnut
How do you make a date stuffed with walnut?
To make a date stuffed with walnut, slit a soft date, remove the pit, and press a walnut piece into the center. No baking is needed. It is a simple, minimally processed sweet that you can prepare just before serving.
What kind of dates work best for a date stuffed with walnut?
Large, soft dates work best for a date stuffed with walnut because they are easy to pit and can hold the filling. Medjool dates are a popular choice; if your dates feel firm, soften them before adding the walnut.
Does a date stuffed with walnut need to be baked?
No, a date stuffed with walnut does not need to be baked. The date and walnut are ready to eat, so you can serve it as is; baking is optional and may make the date softer and the walnut more fragrant.
How do you soften dates for a date stuffed with walnut?
To soften dates for a date stuffed with walnut, leave them at room temperature if they are only slightly firm. For very dry dates, briefly soak them in warm water, then drain and dry them well before removing the pit and adding the walnut.
How should you store a date stuffed with walnut?
Store a date stuffed with walnut in an airtight container in a cool, dry place. Refrigerate it in warm conditions or when keeping it for longer; the walnut can turn stale, so discard any pieces with an off smell or taste.
Can you freeze a date stuffed with walnut?
Yes, you can freeze a date stuffed with walnut in a sealed freezer-safe container. Thaw it in the refrigerator before eating; this helps keep the date from becoming overly soft as it warms.
What does a date stuffed with walnut taste like?
A date stuffed with walnut tastes sweet and chewy, with a mildly earthy, crunchy center. Compared with a plain date, the walnut adds a savory note and a richer texture, making the combination feel more like a small confection.
Is a date stuffed with walnut a good pre-workout snack?
A date stuffed with walnut can work as a small pre-workout snack because the date supplies carbohydrates and the walnut adds fat. Eat it early enough to feel comfortable during exercise, especially if rich foods tend to sit heavily for you.
Can people with diabetes eat a date stuffed with walnut?
People with diabetes may be able to include a date stuffed with walnut, but its date still contains carbohydrates and can raise blood glucose. The walnut does not cancel that effect; choose a portion based on your glucose response and care plan.
What goes well with a date stuffed with walnut?
A date stuffed with walnut pairs well with unsweetened tea or coffee, which balances its sweetness. For a simple dessert plate, serve it with plain yogurt or a mild cheese rather than adding another very sweet accompaniment.
Date stuffed with walnut Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
B5
0.12mg · 2% DV
Biotin
0.72µg · 2% DV
B3
0.34mg · 2% DV
Minerals
Manganese
0.26mg · 11% DV
Copper
0.1mg · 11% DV
Phosphorus
32mg · 5% DV
Magnesium
15mg · 4% DV
Potassium ⭐
121mg · 4% DV
Sodium
0.96mg · 0% DV
Date stuffed with walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date stuffed with walnut
To burn the 93 calories in 1 piece (whole) (24 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 stuffed with walnut?
A date stuffed with walnut is made by removing the pit from a date and filling the soft fruit with a walnut. Its sweetness and chewy, slightly sticky texture contrast with the nut’s rich, gently bitter crunch. It is a simple sweet that lets both ingredients stand out.
Dates with walnut are often served as a small treat with coffee or tea, offered to guests, or enjoyed after a meal; in parts of the Middle East, dates are also a familiar choice for breaking the fast during Ramadan. They provide fiber, while the walnut contributes much of the fat, making each bite satisfying. Serve one alongside plain coffee or unsweetened tea for a less sugary-feeling pairing.
How Nutritious Is Date stuffed with walnut?
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 stuffed with walnut 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 stuffed with walnut Contain Allergens?
Contains these allergens:
Which Diets Is Date stuffed with walnut Good For?
Vegan
✓ 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 stuffed with walnut Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.67g
POLYUNSATURATED
2.71g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.