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Date with raw almond Calories
Natural energy, fiber and healthy fats, rich in vitamins and minerals
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date with raw almond (25 g) has 85 calories. That works out to 340 calories per 100 g. It contains 16.8 g of carbs, 1.3 g of protein, 2.1 g of fat and 1.9 g of fiber. Its 1.6 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date with raw almond Nutrition Facts
Selected: 1 piece (medium) · 25 g
85
KCAL / 25G
Carbs
16.8g
· 6% DV
Protein
1.3g
· 3% DV
Fat
2.1g
· 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 74% · Protein 6% · Fat 20%
Date with raw almond nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.5 mg | 0% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 1.9 g | 7% |
| Protein | 1.3 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 raw almond?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 85 kcal |
| 1 piece (small) | 18 g | 61 kcal |
| 1 piece (large) | 35 g | 119 kcal |
| 1 serving (medium) | 40 g | 136 kcal |
| 2 piece (double) | 50 g | 170 kcal |
| 1 serving (large) | 60 g | 204 kcal |
| 3 piece (triple) | 75 g | 255 kcal |
| 100 g | 100 g | 340 kcal |
| 5 piece (jumbo) | 125 g | 425 kcal |
| 10 piece (whole) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Date with raw almond
What is a date with raw almond, and how is it made?
A date with raw almond is a pitted date filled with a whole, unroasted almond. It is usually made without cooking or extra ingredients, so the snack is minimally processed and gets its sweetness from the date itself.
Is a date with raw almond a healthy snack?
Yes, a date with raw almond combines the date’s fiber and natural sugars with the almond’s unsaturated fats. It can be a satisfying sweet snack, though the dates are naturally sugary and the combination is energy-dense, so keep portions in mind.
Can people with diabetes eat a date with raw almond?
Some people with diabetes can include a date with raw almond in a meal plan, but the date’s carbohydrates can raise blood glucose. The almond may slow digestion, but it does not cancel out the carbohydrates; ask your clinician or dietitian what portion suits you.
Is a date with raw almond good for weight loss?
A date with raw almond can fit into a weight-loss eating plan, but it does not cause weight loss on its own. Its fiber and fat may make it more satisfying than a sugary sweet, while eating several can add substantial energy.
Does a date with raw almond need to be refrigerated?
No, a date with raw almond does not always need refrigeration if you will eat it soon and keep it in a cool, dry place. For longer storage or in a warm kitchen, seal it in an airtight container and refrigerate it to help preserve freshness.
Is a date with raw almond a good pre-workout snack?
Yes, a date with raw almond can work as a convenient pre-workout snack. The date provides readily available carbohydrates, while the almond adds fat and may make digestion slower, so choose it well before exercise rather than immediately beforehand if your stomach is sensitive.
Can you use Medjool dates to make a date with raw almond?
Yes, Medjool dates work particularly well for a date with raw almond because they are large, soft, and easy to pit. Smaller dates can also be used, but they may be harder to fill without tearing.
Does the raw almond inside a date with raw almond get soft?
The raw almond in a date with raw almond may lose some crispness over time as it sits against the moist fruit. Keep the snack sealed and cool, and eat it sooner if you prefer a firmer almond texture.
Can you make a date with raw almond using roasted almonds instead?
Yes, you can make a date with raw almond using a roasted almond instead. Roasting gives the filling a toastier flavor and crunch; choose unsalted roasted almonds if you want the date’s sweetness to remain the main flavor.
How can you tell if a date with raw almond has gone bad?
Discard a date with raw almond if you see mold, notice a sour or fermented smell, or find that the almond tastes rancid. A pale, sugary coating on a date can be crystallized natural sugar, but fuzzy growth or an off smell is not normal.
Date with raw almond Vitamins & Minerals
Vitamins
Vitamin E
1.55mg · 10% DV
B5
0.18mg · 4% DV
B6
0.06mg · 4% DV
B3
0.43mg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Magnesium
18mg · 4% DV
Phosphorus
30mg · 4% DV
Potassium ⭐
143mg · 4% DV
Sodium
0.5mg · 0% DV
Date with raw almond Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date with raw almond
To burn the 85 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 raw almond?
A date with raw almond is a simple snack made by placing a whole or roughly chopped raw almond inside a pitted date. Dates are widely enjoyed across the Middle East and North Africa, and this pairing makes a naturally sweet bite with no cooking required. It is also easy to prepare at home with soft dates and plain almonds.
The date is chewy, sticky and sweet, while the almond adds a firm crunch and a mild, nutty flavour. Serve one with coffee or tea, offer them as part of a hospitality spread, or pack one for a quick snack. Together they provide carbohydrates, fibre and fat; the combination contains 7.5 g of fibre per 100 g. If you prefer a less sweet snack, choose a smaller date and enjoy it alongside unsweetened tea.
How Nutritious Is Date with raw almond?
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 raw almond 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 raw almond Contain Allergens?
Contains these allergens:
Which Diets Is Date with raw almond 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 with raw almond Fat Profile
SATURATED
0.18g
MONOUNSATURATED
1.27g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 55:1
Above the ideal 4:1 (55:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.