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Date with walnut and tahini Calories
Natural energy source, rich in healthy fats, fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Date with walnut and tahini (40 g) has 156 calories. That works out to 390 calories per 100 g. It contains 21.2 g of carbs, 2.5 g of protein, 7 g of fat and 2.9 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Date with walnut and tahini Nutrition Facts
Selected: 2 piece (medium) · 40 g
156
KCAL / 40G
Carbs
21.2g
· 8% DV
Protein
2.5g
· 5% DV
Fat
7g
· 9% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 6% · Fat 40%
Date with walnut and tahini nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 2.9 g | 10% |
| Protein | 2.5 g | 5% |
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 and tahini?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 156 kcal |
| 1 piece (thin) | 15 g | 59 kcal |
| 1 piece (small) | 20 g | 78 kcal |
| 1 piece (thick) | 25 g | 98 kcal |
| 1 serving (medium) | 50 g | 195 kcal |
| 3 piece (large) | 60 g | 234 kcal |
| 1 serving (large) | 80 g | 312 kcal |
| 100 g | 100 g | 390 kcal |
| 5 piece (jumbo) | 100 g | 390 kcal |
| 1 pack (jumbo) | 120 g | 468 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Date with walnut and tahini
What is a date with walnut and tahini?
A date with walnut and tahini is a simple sweet made by filling a pitted date with walnut and adding tahini. It is usually assembled without cooking, so the softness of the date contrasts with the crunchy nut and creamy sesame paste.
How do you make a date with walnut and tahini?
To make a date with walnut and tahini, remove the pit, tuck a piece of walnut into the date, and drizzle tahini over it. This is generally a minimally processed preparation made from whole ingredients, with no baking required.
Which dates work best for date with walnut and tahini?
Large, soft dates work best for date with walnut and tahini because they are easier to pit and fill. Medjool dates are a convenient choice, but any ripe, pliable date large enough to hold a walnut piece can work.
Should the walnuts be toasted for date with walnut and tahini?
No, the walnuts do not need to be toasted for date with walnut and tahini. Toasting them briefly can add a deeper, nuttier flavor, but let them cool before filling the dates so they do not soften the fruit.
Can you use crunchy tahini on date with walnut and tahini?
Yes, crunchy tahini works on date with walnut and tahini, although smooth tahini gives a more even coating. Stir separated tahini well before using it; if it is too thick to drizzle, loosen it with a little warm water.
Can date with walnut and tahini be made ahead?
Yes, date with walnut and tahini can be made ahead and kept covered in the refrigerator. For the best texture and a tidier presentation, fill the dates first and add the tahini shortly before serving.
Can you freeze date with walnut and tahini?
Yes, you can freeze date with walnut and tahini, but thawing may make the dates softer and the tahini less smooth. Freeze the filled dates in an airtight container, preferably without the tahini, then add it after thawing.
What can you serve with date with walnut and tahini?
Date with walnut and tahini pairs well with plain yogurt, fresh fruit, or coffee. For a dessert platter, serve it alongside other fresh or dried fruit rather than adding another very sweet topping.
Is date with walnut and tahini a good pre-workout snack?
Date with walnut and tahini can work as a pre-workout snack when you want a compact source of energy. The dates provide carbohydrates, while walnut and tahini make the bite richer, so allow time to digest it if fatty foods feel heavy before exercise.
Can people with diabetes eat date with walnut and tahini?
People with diabetes may be able to include date with walnut and tahini, but the dates contain carbohydrates that can raise blood glucose. Portion size and individual meal plans matter; ask your doctor or dietitian for advice tailored to you.
Date with walnut and tahini Vitamins & Minerals
Vitamins
B5
0.34mg · 7% DV
B6
0.11mg · 6% DV
B2
0.06mg · 5% DV
B1
0.05mg · 4% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.18mg · 20% DV
Magnesium
38mg · 9% DV
Potassium ⭐
260mg · 8% DV
Sodium
2.8mg · 0% DV
Date with walnut and tahini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date with walnut and tahini
To burn the 156 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 and tahini?
Date with walnut and tahini is a simple sweet made by filling or topping a pitted date with walnut and finishing it with tahini. It is an easy-to-assemble combination rather than a dish tied to one specific regional recipe, and draws on ingredients common across Middle Eastern and Mediterranean food traditions.
The date is soft and deeply sweet, the walnut adds a crisp bite, and tahini brings a rich, toasted sesame flavour. Enjoy it as a snack or small dessert, with coffee or tea, or as part of a spread of dates and other sweets. It is energy-dense, with fibre from the dates and fats from the walnut and tahini. Use a light drizzle of tahini for a less rich bite.
How Nutritious Is Date with walnut and tahini?
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 and tahini 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 and tahini Contain Allergens?
Contains these allergens:
Which Diets Is Date with walnut and tahini Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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 walnut and tahini Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.68g
POLYUNSATURATED
3.8g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.