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Date truffle Calories
Naturally sweet, energy-dense
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date truffle (20 g) has 73 calories. That works out to 365 calories per 100 g. It contains 12.7 g of carbs, 1 g of protein, 2.2 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Date truffle Nutrition Facts
Selected: 1 piece (medium) · 20 g
73
KCAL / 20G
Carbs
12.7g
· 5% DV
Protein
1g
· 2% DV
Fat
2.2g
· 3% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 5% · Fat 27%
Date truffle nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 12.7 g | 5% |
| Fiber | 1.6 g | 6% |
| Protein | 1 g | 2% |
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 truffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 73 kcal |
| 1 piece (small) | 12 g | 44 kcal |
| 1 tablespoon (shredded) | 15 g | 55 kcal |
| 1 piece (large) | 30 g | 110 kcal |
| 0.25 cup (chopped) | 35 g | 128 kcal |
| 2 piece (double) | 40 g | 146 kcal |
| 3 piece (triple) | 60 g | 219 kcal |
| ½ cup (chopped) | 70 g | 255 kcal |
| 100 g | 100 g | 365 kcal |
Calculated from 365 calories per 100 g.
Frequently Asked Questions About Date truffle
What are date truffles made of?
Date truffles are usually made from blended or mashed dates combined with nuts or nut butter. Recipes may add cocoa, coconut, spices, or a coating, so ingredients vary between homemade and packaged versions.
How do you make date truffles?
To make date truffles, blend pitted dates with nuts or nut butter until the mixture holds together, then roll it into small balls. Add cocoa or another coating if you like; most recipes do not require baking.
What dates are best for date truffles?
Soft, moist dates are easiest to blend and help date truffles hold their shape. If your dates are firm or dry, briefly soak them in warm water, then drain them well before blending.
Why is my date truffle mixture crumbly?
Date truffle mixture is often crumbly because the dates are too dry or there is too much dry ingredient. Soften the dates and blend again, or mix in a little date paste until the mixture holds together.
Do date truffles need to be refrigerated?
Yes, refrigerate homemade date truffles in a sealed container to keep them fresh. This is especially important for recipes that include fresh fruit or dairy; avoid leaving those versions at room temperature.
How long do date truffles last?
Homemade date truffles generally keep for several days in a sealed container in the refrigerator. Their shelf life can be shorter if the recipe includes perishable ingredients, so use those versions promptly.
Can you freeze date truffles?
Yes, date truffles freeze well. Arrange them separately until firm, then transfer them to a sealed freezer-safe container; thaw the portions in the refrigerator before eating.
Do date truffles contain added sugar?
Date truffles can be made without added sugar because dates provide sweetness. Some recipes and packaged versions do include sugar, syrup, or other sweeteners, so the ingredients depend on the product.
Can you make date truffles without nuts?
Yes, you can make date truffles without nuts by using seeds, seed butter, or suitable oats instead. The texture may change, and packaged date truffles can still contain tree nuts, so check the specific product if avoiding them.
Are date truffles healthy?
Date truffles can be a satisfying sweet snack, but they are still a dessert and can be energy-dense. Recipes with nuts add different nutrients and texture, while coatings or added sweeteners change the overall ingredients.
Date truffle Vitamins & Minerals
Vitamins
B6
0.04mg · 2% DV
B5
0.09mg · 2% DV
B3
0.26mg · 2% DV
Biotin
0.4µg · 1% DV
Minerals
Copper
0.06mg · 7% DV
Phosphorus
21mg · 3% DV
Potassium ⭐
102mg · 3% DV
Manganese
0.06mg · 3% DV
Sodium
2.4mg · 0% DV
Date truffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date truffle
To burn the 73 calories in 1 piece (medium) (20 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 truffle?
Date truffles are small, usually round sweets made by mashing dates into a soft mixture, often with ground nuts and cocoa. Recipes vary: they may be rolled in cocoa, coconut or finely chopped nuts. They are a contemporary, no-bake way to use dates rather than a dish tied to one particular regional tradition.
Their texture is soft and dense, with a rich, caramel-like sweetness. They work as a small after-dinner sweet or alongside coffee or tea, and are easy to pack as a snack. Date truffles are naturally sweet and energy-dense, with some fibre; a modest piece can be satisfying. For a lighter version, keep the coating simple and use less of any added nut butter or other rich ingredients.
How Nutritious Is Date truffle?
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 truffle 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 truffle Contain Allergens?
Contains these allergens:
Which Diets Is Date truffle 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 truffle Fat Profile
SATURATED
0.42g
MONOUNSATURATED
1.02g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 38:1
Above the ideal 4:1 (38:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.