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Date-Sweetened Nut Ball Calories
An energy- and fiber-dense snack made from dates and nuts.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date-Sweetened Nut Ball (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 14.3 g of carbs, 3.6 g of protein, 8.7 g of fat and 2.3 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Date-Sweetened Nut Ball Nutrition Facts
Selected: 1 piece (medium) · 30 g
144
KCAL / 30G
Carbs
14.3g
· 5% DV
Protein
3.6g
· 7% DV
Fat
8.7g
· 11% 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 38% · Protein 10% · Fat 52%
Date-Sweetened Nut Ball nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 2.3 g | 8% |
| Protein | 3.6 g | 7% |
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-Sweetened Nut Ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 144 kcal |
| 1 piece (small) | 20 g | 96 kcal |
| 1 ounce (medium) | 28.4 g | 136 kcal |
| 1 serving (medium) | 30 g | 144 kcal |
| 1 piece (large) | 45 g | 216 kcal |
| 50 g | 50 g | 240 kcal |
| 2 piece (medium) | 60 g | 288 kcal |
| 3 piece (medium) | 90 g | 432 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Date-Sweetened Nut Ball
What is a date-sweetened nut ball made of?
A date-sweetened nut ball is usually made by blending pitted dates with nuts such as almonds, walnuts, or cashews. Recipes may also add cocoa, coconut, seeds, or spices. The exact texture and sweetness depend on the dates and the nut-to-date ratio.
How do you make a date-sweetened nut ball at home?
To make a date-sweetened nut ball, blend soft, pitted dates with nuts until the mixture holds together when pressed. Roll it into small balls, then chill until firm. If you like, coat the balls in cocoa, shredded coconut, or finely chopped nuts.
Why is my date-sweetened nut ball mixture too sticky?
A date-sweetened nut ball mixture is usually too sticky when the dates are especially soft or there are too many dates for the amount of nuts. Blend in extra finely chopped nuts a little at a time, or chill the mixture before rolling.
Can you freeze date-sweetened nut balls?
Yes, date-sweetened nut balls freeze well. Arrange them in a single layer until firm, then transfer them to a sealed freezer-safe container. Thaw a serving in the refrigerator before eating, and avoid refreezing balls that have already thawed.
How long do date-sweetened nut balls last in the fridge?
Date-sweetened nut balls generally keep for about a week in a sealed container in the refrigerator. Use clean hands when shaping them, and refrigerate them promptly, especially if the recipe includes fresh ingredients such as citrus zest.
Are date-sweetened nut balls the same as energy balls or bliss balls?
A date-sweetened nut ball is one kind of energy ball, often called a bliss ball. The names are used broadly, but recipes vary: some energy balls contain oats, protein powder, or syrups, while this version relies on dates for sweetness and nuts for structure.
Do date-sweetened nut balls need baking?
No, most date-sweetened nut balls are no-bake snacks. The dates bind the blended nuts into a shapeable mixture, so you can roll and chill the balls without using an oven. Baked versions exist, but excessive baking can make them dry or crumbly.
Which dates work best in a date-sweetened nut ball?
Soft, moist dates work best in a date-sweetened nut ball because they blend easily and help bind the mixture. Medjool dates are a convenient choice. If your dates are dry, soak them briefly in warm water, then drain them well before blending.
Can date-sweetened nut balls be a snack before a workout?
Yes, a date-sweetened nut ball can be a convenient snack before exercise because it provides carbohydrate from dates along with fat and some protein from nuts. Its dense texture may feel heavy just before intense activity, so allow time to digest it.
Are date-sweetened nut balls suitable for people with diabetes?
Date-sweetened nut balls can raise blood glucose because dates contain natural sugars; the nuts do not cancel out that effect. Their impact varies with the recipe and serving size, so people managing diabetes should fit them into their individual meal plan.
Date-Sweetened Nut Ball Vitamins & Minerals
Vitamins
Vitamin E
2.1mg · 14% DV
Biotin
1.8µg · 6% DV
B2
0.07mg · 5% DV
B1
0.05mg · 4% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.41mg · 18% DV
Phosphorus
86mg · 12% DV
Magnesium
44mg · 10% DV
Potassium ⭐
171mg · 5% DV
Sodium
2.4mg · 0% DV
Date-Sweetened Nut Ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date-Sweetened Nut Ball
To burn the 144 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-Sweetened Nut Ball?
A Date-Sweetened Nut Ball is a small, no-bake-style snack made by combining dates with nuts such as almonds, walnuts or hazelnuts, then shaping the mixture into a ball. Recipes vary, and it is more a flexible homemade treat than a dish with one specific place of origin.
It is usually dense and chewy, with the dates lending a deep sweetness and the nuts adding a pleasantly rich bite. You might have one with coffee or tea, pack it for a snack, or serve it alongside fresh fruit. Dates and nuts make it energy- and fibre-dense, so a single medium piece—about 30 g—is often satisfying. For a lighter snack, keep the portion small or pair it with plain yoghurt.
How Nutritious Is Date-Sweetened 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-Sweetened 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-Sweetened Nut Ball Contain Allergens?
Contains these allergens:
Which Diets Is Date-Sweetened 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-Sweetened Nut Ball Fat Profile
SATURATED
1.35g
MONOUNSATURATED
4.95g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.