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Date Tahini Banana Oat Cocoa Pudding Calories
Naturally sweetened plant-based pudding with fiber and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Date Tahini Banana Oat Cocoa Pudding (180 g) has 319 calories. That works out to 177 calories per 100 g. It contains 57.2 g of carbs, 6.7 g of protein, 9.4 g of fat and 9 g of fiber. Its 1.6 mg of Manganese covers 70% of the Daily Value. Its glycemic index is 49 (medium), so it raises blood sugar at a moderate pace.
Date Tahini Banana Oat Cocoa Pudding Nutrition Facts
Selected: 1 serving (medium) · 180 g
319
KCAL / 180G
Carbs
57.2g
· 21% DV
Protein
6.7g
· 13% DV
Fat
9.4g
· 12% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 8% · Fat 25%
Date Tahini Banana Oat Cocoa Pudding nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 57.2 g | 21% |
| Fiber | 9 g | 32% |
| Protein | 6.7 g | 13% |
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 Serving of Date Tahini Banana Oat Cocoa Pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 319 kcal |
| 1 tablespoon (small) | 20 g | 35 kcal |
| 100 g | 100 g | 177 kcal |
| 1 cup (small) | 120 g | 212 kcal |
| 1 serving (medium) | 150 g | 266 kcal |
| 1 cup (medium) | 180 g | 319 kcal |
| 1 pack (medium) | 180 g | 319 kcal |
| 1 serving (large) | 220 g | 389 kcal |
| 1 cup (large) | 250 g | 443 kcal |
| 1 bottle (large) | 300 g | 531 kcal |
Calculated from 177 calories per 100 g.
Frequently Asked Questions About Date Tahini Banana Oat Cocoa Pudding
How do you make date tahini banana oat cocoa pudding?
Date tahini banana oat cocoa pudding is made by blending pitted dates, banana, tahini, oats, cocoa, and milk until smooth. Chill the mixture so the oats absorb liquid and thicken it; add a splash of milk if it becomes too dense.
Can you make date tahini banana oat cocoa pudding without a blender?
Yes, you can make date tahini banana oat cocoa pudding without a blender, but the dates will leave a chewier texture. Chop or soak them until soft, mash the banana thoroughly, then stir everything together and let the oats soften in the fridge.
What kind of dates work best in date tahini banana oat cocoa pudding?
Soft, moist dates work best in date tahini banana oat cocoa pudding because they blend easily and sweeten the mixture evenly. If your dates are firm or dry, soak them in warm water until pliable, then drain before blending.
Does tahini taste good in date tahini banana oat cocoa pudding?
Yes, tahini gives date tahini banana oat cocoa pudding a toasted, slightly savory flavor that balances the fruit and cocoa. Use a smooth tahini and blend it thoroughly; a strongly bitter tahini can make the finished pudding taste less sweet.
Can date tahini banana oat cocoa pudding be made with overnight oats?
Yes, date tahini banana oat cocoa pudding can be prepared as overnight oats. Mix the ingredients in a covered container and refrigerate overnight; the oats soften without cooking, while the dates and banana flavor the mixture.
How long does date tahini banana oat cocoa pudding keep in the fridge?
Date tahini banana oat cocoa pudding keeps for about two days in a covered container in the refrigerator. The banana may darken and the oats may continue to thicken, so stir before serving and loosen the texture with milk if needed.
Can you use quick oats in date tahini banana oat cocoa pudding?
Yes, quick oats work in date tahini banana oat cocoa pudding and make a softer, smoother mixture. Rolled oats give it more texture, so choose quick oats if you prefer a less chewy pudding and allow time for them to absorb the liquid.
What can you serve with date tahini banana oat cocoa pudding?
Date tahini banana oat cocoa pudding pairs well with fresh berries, sliced banana, chopped nuts, or a spoonful of yogurt. Add toppings just before serving to keep them fresh and crunchy, especially if you made the pudding ahead.
Can you make date tahini banana oat cocoa pudding with frozen bananas?
Yes, thawed frozen bananas can be used in date tahini banana oat cocoa pudding. Drain away excess liquid after thawing, since it can make the pudding runny, and blend the banana with the other ingredients until smooth.
Is date tahini banana oat cocoa pudding a dessert or a breakfast?
Date tahini banana oat cocoa pudding can be served as either a dessert or a breakfast. Its cocoa flavor makes it feel like a treat, while the oats and fruit also suit a make-ahead morning meal; choose toppings to match the occasion.
Date Tahini Banana Oat Cocoa Pudding Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
B6
0.29mg · 17% DV
B1
0.18mg · 15% DV
Vitamin E
1.44mg · 10% DV
Minerals
Manganese
1.62mg · 70% DV
Copper
0.63mg · 70% DV
Phosphorus
288mg · 41% DV
Magnesium
130mg · 31% DV
Potassium ⭐
720mg · 21% DV
Sodium
18mg · 1% DV
Date Tahini Banana Oat Cocoa Pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date Tahini Banana Oat Cocoa Pudding
To burn the 319 calories in 1 serving (medium) (180 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 Tahini Banana Oat Cocoa Pudding?
Date Tahini Banana Oat Cocoa Pudding is a thick, plant-based pudding made by blending dates, banana, oats, tahini and cocoa. It is best understood as a contemporary homemade pudding rather than a dish with a single traditional place of origin. The dates and banana provide sweetness, while oats help give it body and tahini brings a rounded, toasted note.
Served chilled, it works as breakfast, a snack or a simple dessert; add fruit or a little granola for contrast in texture. Its sweetness comes from fruit rather than added sugar, and the oats and dates contribute fibre. If you prefer a lighter, looser consistency, blend in a splash of plant-based milk, or serve a smaller portion after a meal.
How Nutritious Is Date Tahini Banana Oat Cocoa Pudding?
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 Tahini Banana Oat Cocoa Pudding 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 Tahini Banana Oat Cocoa Pudding Contain Allergens?
Contains these allergens:
Which Diets Is Date Tahini Banana Oat Cocoa Pudding 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 Tahini Banana Oat Cocoa Pudding Fat Profile
SATURATED
1.35g
MONOUNSATURATED
3.96g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.