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Date-Sweetened Rye Flour Fit Snack Calories
Fiber-containing rye snack sweetened with date extract
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date-Sweetened Rye Flour Fit Snack (30 g) has 109 calories. That works out to 362 calories per 100 g. It contains 21.1 g of carbs, 2.5 g of protein, 1.7 g of fat and 2.7 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date-Sweetened Rye Flour Fit Snack Nutrition Facts
Selected: 1 piece (medium) · 30 g
109
KCAL / 30G
Carbs
21.1g
· 8% DV
Protein
2.5g
· 5% DV
Fat
1.7g
· 2% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 9% · Fat 14%
Date-Sweetened Rye Flour Fit Snack nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 21.1 g | 8% |
| Fiber | 2.7 g | 10% |
| Protein | 2.5 g | 5% |
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 Rye Flour Fit Snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 109 kcal |
| 1 piece (mini) | 15 g | 54 kcal |
| 1 piece (small) | 25 g | 91 kcal |
| 1 pack (medium) | 40 g | 145 kcal |
| 1 piece (large) | 45 g | 163 kcal |
| 1 piece (jumbo) | 60 g | 217 kcal |
| 2 piece (double) | 60 g | 217 kcal |
| 100 g | 100 g | 362 kcal |
Calculated from 362 calories per 100 g.
Frequently Asked Questions About Date-Sweetened Rye Flour Fit Snack
Is date-sweetened rye flour fit snack healthy?
It can be a fiber-containing snack, but it is still a processed product, not a whole-food substitute. Rye flour and date extract are its defining ingredients; whether it fits your routine depends on how often you eat it and what it replaces.
Can people with diabetes eat date-sweetened rye flour fit snack?
People with diabetes may be able to include it within a planned portion, but date extract still contributes sugars and carbohydrates. The right amount depends on individual glucose management, so ask your doctor or dietitian if you need personalized guidance.
Does date-sweetened rye flour fit snack help with weight loss?
No, it does not cause weight loss by itself. Its fiber may contribute to fullness, but the snack still provides energy and does not guarantee a calorie deficit or a particular result.
Is date extract in date-sweetened rye flour fit snack the same as eating whole dates?
No. Date extract is used to sweeten the snack, but it is not the same as eating whole dates, which retain their natural structure and fiber. The product’s name also does not establish how much date extract it contains.
Is date-sweetened rye flour fit snack better than a regular cookie?
Not automatically. Rye flour and fiber may be a plus, but “fit” in the name does not make it healthier than every cookie. Compare the ingredient lists, serving sizes, and sources of sweetness in the products you are choosing between.
Does date-sweetened rye flour fit snack contain added sugar?
The name alone cannot confirm whether it contains sugar in addition to date extract. Date extract itself contains sugars, so check the ingredient list for other sweeteners such as sugar or syrup before assuming it is free of them.
Is date-sweetened rye flour fit snack filling?
It may help with fullness because it contains rye flour and fiber, but it is not guaranteed to keep you satisfied for long on its own. Pairing it with a protein-containing food, such as yogurt, can make a snack more substantial.
Can you eat date-sweetened rye flour fit snack before a workout?
Yes, it can work as a convenient source of carbohydrates before exercise. Try it ahead of time rather than immediately before a workout if you are unsure how rye or a sweet snack feels in your stomach.
Can children have date-sweetened rye flour fit snack?
Children can have it occasionally as a snack, but date extract still adds sugars, so it need not be an everyday unlimited treat. For young children, offer an age-appropriate piece and supervise them while eating.
How should you store date-sweetened rye flour fit snack after opening?
Close the package tightly and keep it in a cool, dry place to protect its texture from moisture. Follow the package’s storage directions and use-by date; refrigerating it is unnecessary unless the label says otherwise.
Date-Sweetened Rye Flour Fit Snack Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
1.14mg · 7% DV
Biotin
1.53µg · 5% DV
B6
0.07mg · 4% DV
Minerals
Manganese
0.63mg · 27% DV
Selenium
6.3µg · 11% DV
Copper
0.09mg · 10% DV
Phosphorus
71mg · 10% DV
Potassium ⭐
117mg · 3% DV
Sodium
78mg · 3% DV
Date-Sweetened Rye Flour Fit Snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date-Sweetened Rye Flour Fit Snack
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-Sweetened Rye Flour Fit Snack?
Date-Sweetened Rye Flour Fit Snack is a packaged snack made with rye flour and sweetened with date extract. Rye brings a hearty, slightly earthy grain flavour, while the date adds gentle fruit sweetness; the texture is typically dense and satisfying rather than light and crisp. It can be enjoyed with tea or coffee, packed for a commute, or kept on hand for a quick bite between meals.
It provides fibre but is mainly a source of carbohydrates, so it works best as a convenient snack rather than a stand-in for a balanced meal. Pair it with plain yoghurt or a handful of nuts for a more substantial bite, or enjoy it on its own when you want something lightly sweet.
How Nutritious Is Date-Sweetened Rye Flour Fit Snack?
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-Sweetened Rye Flour Fit Snack 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-Sweetened Rye Flour Fit Snack Contain Allergens?
Contains these allergens:
Which Diets Is Date-Sweetened Rye Flour Fit Snack Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date-Sweetened Rye Flour Fit Snack Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.54g
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.