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Date with walnut Calories
Energy-boosting, contains fiber and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Date with walnut (40 g) has 136 calories. That works out to 340 calories per 100 g. It contains 24.8 g of carbs, 2.1 g of protein, 4.2 g of fat and 2.8 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date with walnut Nutrition Facts
Selected: 2 piece (medium) · 40 g
136
KCAL / 40G
Carbs
24.8g
· 9% DV
Protein
2.1g
· 4% DV
Fat
4.2g
· 5% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 6% · Fat 26%
Date with walnut nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 2.8 g | 10% |
| Protein | 2.1 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 2 Pieces of Date with walnut?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 136 kcal |
| 1 piece (small) | 20 g | 68 kcal |
| 1 serving (medium) | 50 g | 170 kcal |
| 3 piece (large) | 60 g | 204 kcal |
| 1 serving (large) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 5 piece (jumbo) | 100 g | 340 kcal |
| 10 piece (extra large) | 200 g | 680 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Date with walnut
How do you make date with walnut at home?
Date with walnut is made by removing the pit from a soft date and placing a walnut piece inside. If the dates feel firm, briefly soak them in warm water, then dry them well before filling.
Is date with walnut a healthy snack?
Yes, date with walnut combines the fiber in dates with the unsaturated fats in walnuts. It can make a satisfying sweet snack, but dates are concentrated dried fruit, so keep the portion modest rather than eating several without noticing.
Which dates work best for making date with walnut?
Soft, pliable dates that open without tearing work best for date with walnut. Larger varieties are easier to fill, while very dry dates can be briefly softened in warm water and thoroughly dried before adding the walnut.
How should you store date with walnut?
Store date with walnut in an airtight container in a cool, dry place. For homemade pieces or longer storage, refrigerate them to help keep the walnuts from turning rancid; discard any that develop mold, an off smell, or a bitter taste.
Can date with walnut raise blood sugar?
Yes, date with walnut can raise blood sugar because dates contain carbohydrates and natural sugars. Walnuts add fat and fiber but do not cancel that effect. If you have diabetes, ask your clinician how to fit it into your meal plan.
Can you freeze date with walnut?
Yes, date with walnut can be frozen in a sealed container. Separate the pieces so they do not stick together, and thaw only what you plan to eat; the dates may be softer after thawing.
Why are walnuts paired with dates in date with walnut?
Walnuts add a crisp, mildly bitter contrast to the soft, sweet date in date with walnut. The pairing also makes a more substantial snack than dates alone, without needing syrup or added sugar.
Is date with walnut good before a workout?
Yes, date with walnut can work as a small pre-workout snack because dates provide readily available carbohydrates and walnuts add staying power. Eat it far enough ahead to feel comfortable, especially if rich foods bother your stomach during exercise.
Can date with walnut be used in baking?
Yes, date with walnut can be chopped into oatmeal, quick breads, or energy bites. Add it near the end of mixing so the walnut pieces remain distinct, and reduce other sweeteners if the recipe already gets sweetness from dates.
Should the walnut in date with walnut be raw or toasted?
Either raw or toasted walnuts work in date with walnut. Raw walnuts give a softer, milder filling; lightly toasted ones taste more pronounced and crisp, but let them cool completely before putting them into the dates.
Date with walnut Vitamins & Minerals
Vitamins
B5
0.28mg · 6% DV
B6
0.08mg · 5% DV
B3
0.48mg · 3% DV
Biotin
0.88µg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
228mg · 7% DV
Phosphorus
39mg · 6% DV
Manganese
0.13mg · 6% DV
Sodium
0.8mg · 0% DV
Date with walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date with walnut
To burn the 136 calories in 2 piece (medium) (40 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 walnut?
A date with walnut pairs a pitted dried date with a piece of walnut, bringing together the fruit’s concentrated sweetness and the nut’s rich flavour. It is easy to assemble at home and is also sold as a simple sweet snack in many places.
The date is soft and chewy, while the walnut adds a firm crunch and a faint bitterness. In regions where dates are commonly eaten, including the Middle East and North Africa, this kind of pairing may be served with tea or coffee, offered to guests, or enjoyed at iftar. It is energy-dense, with fibre and fats alongside its natural sugars. For a lighter bite, choose smaller dates and use a modest amount of walnut.
How Nutritious Is Date with walnut?
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 walnut 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 walnut Contain Allergens?
Contains these allergens:
Which Diets Is Date with walnut 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 walnut Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.88g
POLYUNSATURATED
2.56g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.