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Date walnut cookie Calories
Sweet cookie made with walnuts, dates, flour
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date walnut cookie (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 16.8 g of carbs, 1.9 g of protein, 5.3 g of fat and 1.4 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date walnut cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
123
KCAL / 30G
Carbs
16.8g
· 6% DV
Protein
1.9g
· 4% DV
Fat
5.3g
· 7% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 6% · Fat 39%
Date walnut cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.69 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 33 mg | 1% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 1.4 g | 5% |
| Protein | 1.9 g | 4% |
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 walnut cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 123 kcal |
| 1 piece (small) | 20 g | 82 kcal |
| 1 piece (large) | 45 g | 185 kcal |
| 2 piece (double) | 60 g | 246 kcal |
| 1 serving (jumbo) | 90 g | 369 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (whole) | 150 g | 615 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Date walnut cookie
What is in a date walnut cookie?
A date walnut cookie is made with dates, walnuts and a flour-based dough. Recipes may also include butter or oil, eggs and added sugar, so sweetness and texture vary from one version to another.
How do you prepare dates for a date walnut cookie?
Remove the pits, then chop the dates or mash them into a paste for a date walnut cookie. If they are firm and dry, soak them briefly in warm water and drain well before adding them to the dough.
Why does my date walnut cookie dough fall apart?
Date walnut cookie dough often falls apart when it is too dry or has too much flour. Mix the flour in gradually and distribute the dates evenly; if the dough still crumbles, add a little of the recipe’s wet ingredient.
How should you store date walnut cookies?
Store date walnut cookies in an airtight container in a cool, dry place once they have cooled completely. Dates can keep the centers moist, so let the cookies cool before sealing them to help prevent sogginess.
Can you freeze date walnut cookies?
Yes, date walnut cookies freeze well. Freeze them only after they have cooled, using an airtight container or freezer bag, and thaw them at room temperature before serving to help preserve their texture.
Can you use date paste instead of chopped dates in date walnut cookies?
Yes, date paste can replace chopped dates in date walnut cookies. It adds moisture more evenly, so add other wet ingredients carefully and mix in flour gradually to keep the dough from becoming sticky.
Which dates work best in date walnut cookies?
Soft, fleshy dates are easy to chop or mash into date walnut cookie dough. Drier dates can also work, but soften them first; remove every pit before mixing the dates with the walnuts and dough.
Why are date walnut cookies soft when they come out of the oven?
Date walnut cookies are often soft straight from the oven and firm up as they cool. Leave them on the baking tray briefly before moving them, since handling them while hot can make them break.
Are date walnut cookies the same as date bars?
No, date walnut cookies are individual portions of dough with dates and walnuts, while date bars are usually baked as a slab and cut into pieces. Their ingredients may overlap, but the shape and texture are different.
How can you make date walnut cookies less sweet?
To make date walnut cookies less sweet, reduce or omit the added sugar in the recipe. Dates still provide sweetness, and changing the sugar can affect dough texture, so avoid compensating with extra flour unless needed.
Date walnut cookie Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
B6
0.05mg · 3% DV
Biotin
0.75µg · 3% DV
B2
0.03mg · 2% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.14mg · 6% DV
Phosphorus
25mg · 4% DV
Magnesium
11mg · 3% DV
Potassium ⭐
66mg · 2% DV
Sodium
33mg · 1% DV
Date walnut cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date walnut cookie
To burn the 123 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 walnut cookie?
A Date walnut cookie combines a flour-based dough with chopped walnuts and dates. It may be made at home or bought from a bakery, and recipes vary in how finely the dates are chopped or how much walnut is folded in. The dates bring concentrated sweetness and a chewy bite, while walnuts add a gently bitter, nutty flavour and a little crunch.
It is commonly served with tea or coffee as a small sweet, and can also be packed as a snack. Flour and dates make it chiefly a source of carbohydrates, while walnuts contribute fat; it also provides some fibre. One medium cookie is about 30 g, so it can be a satisfying portion alongside unsweetened tea or coffee when you want something sweet without a large serving.
How Nutritious Is Date walnut cookie?
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
Low
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 walnut cookie 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 walnut cookie Contain Allergens?
Contains these allergens:
Which Diets Is Date walnut cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date walnut cookie Fat Profile
SATURATED
0.69g
MONOUNSATURATED
1.44g
POLYUNSATURATED
2.61g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.