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Date with nuts Calories
An energy-dense snack combining naturally sweet dates with nutrient-rich mixed nuts.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date with nuts (25 g) has 89 calories. That works out to 356 calories per 100 g. It contains 16.5 g of carbs, 1.6 g of protein, 2.6 g of fat and 1.9 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date with nuts Nutrition Facts
Selected: 1 piece (medium) · 25 g
89
KCAL / 25G
Carbs
16.5g
· 6% DV
Protein
1.6g
· 3% DV
Fat
2.6g
· 3% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 7% · Fat 24%
Date with nuts nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.5 mg | 0% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 1.9 g | 7% |
| Protein | 1.6 g | 3% |
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 with nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 89 kcal |
| 1 piece (small) | 15 g | 53 kcal |
| 1 ounce (medium) | 28.4 g | 101 kcal |
| 1 serving (small) | 40 g | 142 kcal |
| 2 piece (double) | 50 g | 178 kcal |
| 1 serving (medium) | 60 g | 214 kcal |
| 3 piece (triple) | 75 g | 267 kcal |
| 1 serving (large) | 90 g | 320 kcal |
| 100 g | 100 g | 356 kcal |
| 1 cup (whole) | 160 g | 570 kcal |
Calculated from 356 calories per 100 g.
Frequently Asked Questions About Date with nuts
How do you make a date with nuts?
To make a date with nuts, remove the pit from a soft date and fill the opening with a whole or chopped nut. Walnuts, almonds and pistachios all work; press the filling in gently so the date holds its shape.
Which dates are best for making dates with nuts?
Soft, plump dates are easiest to fill because their pits come out readily and their flesh does not crack as easily. Medjool dates are a popular choice; soak firmer dates briefly in warm water before stuffing.
What nuts go best in a date with nuts?
Walnuts, almonds and pistachios pair especially well with the sweetness of a date. Use a whole nut if it fits, or chop it for smaller dates; toasted nuts add a crunchier texture.
How should you store dates with nuts?
Store dates with nuts in an airtight container in a cool, dry place. Refrigerate homemade or opened batches in warm conditions to keep the dates from becoming overly soft and the nuts from going stale.
Can you freeze dates with nuts?
Yes, dates with nuts freeze well. Freeze them in a single layer first, then transfer them to a sealed container; thaw the portions in the refrigerator so the dates soften without becoming wet.
Do dates with nuts raise blood sugar?
Yes, dates with nuts can raise blood sugar because dates contain naturally occurring sugars. Nuts add fat and fibre but do not cancel that effect. If you have diabetes, choose a portion that fits your individual meal plan.
Are dates with nuts good for weight loss?
Dates with nuts can fit into a weight-loss eating plan, but they are energy-dense and easy to snack on quickly. Having a planned portion rather than eating from a large container can help keep the amount in check.
Are dates with nuts a healthy snack?
Dates with nuts can be a nourishing snack: dates provide sweetness and fibre, while nuts contribute protein and unsaturated fats. They are minimally processed when made from just dates and nuts, without added coatings or fillings.
Can you use dates with nuts as a pre-workout snack?
Yes, dates with nuts can work as a pre-workout snack, especially when you want a compact source of carbohydrate. The nuts make it more filling, so leave enough time before exercise if richer snacks feel uncomfortable.
What can you serve with dates with nuts?
Dates with nuts pair well with coffee or tea, and can be served alongside cheese or plain yogurt for a less-sweet contrast. For a dessert platter, add fresh fruit rather than another heavily sweetened treat.
Date with nuts Vitamins & Minerals
Vitamins
Vitamin E
0.65mg · 4% DV
B6
0.07mg · 4% DV
B1
0.05mg · 4% DV
Biotin
1.05µg · 4% DV
Minerals
Copper
0.11mg · 12% DV
Manganese
0.16mg · 7% DV
Phosphorus
36mg · 5% DV
Magnesium
21mg · 5% DV
Potassium ⭐
119mg · 4% DV
Sodium
0.5mg · 0% DV
Date with nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date with nuts
To burn the 89 calories in 1 piece (medium) (25 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 with nuts?
A date with nuts is a simple snack made by pairing a sweet, soft date—often pitted and stuffed—with almonds, walnuts or pistachios. Dates and nuts are enjoyed together across the Middle East and North Africa, and the combination is also familiar at Ramadan gatherings in many parts of the world.
The date’s chewy, caramel-like sweetness contrasts with the nuts’ crunch. Serve one with coffee or tea, or add it to a small snack plate with fresh fruit. It is energy-dense, with most of its carbohydrates coming from the date and some fat and protein from the nuts. If you want a more substantial snack, pair it with plain yogurt; its sweetness makes a small portion satisfying.
How Nutritious Is Date with nuts?
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 with nuts 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 with nuts Contain Allergens?
Contains these allergens:
Which Diets Is Date with nuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date with nuts Fat Profile
SATURATED
0.36g
MONOUNSATURATED
1.61g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 35.5:1
Above the ideal 4:1 (35.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.