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Diet cookie (date) Calories
Low sugar, high fiber, date-based healthy snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Diet cookie (date) (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 18 g of carbs, 1.8 g of protein, 1.8 g of fat and 2.1 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Diet cookie (date) Nutrition Facts
Selected: 1 piece (medium) · 30 g
96
KCAL / 30G
Carbs
18g
· 7% DV
Protein
1.8g
· 4% DV
Fat
1.8g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 8% · Fat 17%
Diet cookie (date) nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 2.1 g | 8% |
| Protein | 1.8 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 Diet cookie (date)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 96 kcal |
| 1 piece (extra small) | 15 g | 48 kcal |
| 1 piece (small) | 20 g | 64 kcal |
| 1 serving (medium) | 40 g | 128 kcal |
| 1 piece (large) | 45 g | 144 kcal |
| 2 piece (double) | 60 g | 192 kcal |
| 3 piece (triple) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 pack (whole) | 120 g | 384 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Diet cookie (date)
How do you make date diet cookies?
Date diet cookies are commonly made by blending soft dates with oats or flour and a binder, then shaping and baking the mixture. Recipes vary, so check the dough texture as you mix; it should hold together without being overly wet.
Do date diet cookies contain added sugar?
Date diet cookies contain the natural sugars in dates, but added sugar depends on the recipe. If dates are the only sweetener, no sugar has been added; honey, syrup, and similar ingredients still count as added sweeteners.
Are date diet cookies actually healthy?
Date diet cookies can be a satisfying sweet snack because dates provide fiber, but the name “diet” does not make them a free food. Added fats, sweeteners, and portion size all affect how they fit into your usual eating pattern.
Why do my date diet cookies fall apart?
Date diet cookies often crumble when the dates are too dry or the mixture lacks a binder. Soften and mash dry dates before mixing, let the dough rest briefly, and add a little more binding ingredient if it still will not hold its shape.
Can you make date diet cookies without flour?
Yes, date diet cookies can be made without wheat flour by using oats or finely ground nuts, depending on the recipe. The texture will be denser or more crumbly than a flour-based cookie, so adjust the moisture and binder accordingly.
Can date diet cookies be made with no added sweetener?
Yes, date diet cookies can be sweetened only with dates, which contribute their own sweetness and natural sugars. Choose a recipe that does not add honey, syrup, or sugar, and taste the mixture before baking if the dates are not very sweet.
How should you store homemade date diet cookies?
Store homemade date diet cookies in a sealed container once they have cooled completely. Keep them in a cool, dry place, and discard them if they develop mold or an off smell; how long they keep depends on the recipe and storage conditions.
Can you freeze date diet cookies?
Yes, date diet cookies freeze well when packed in an airtight container with layers separated so they do not stick together. Thaw them before serving; the texture may be softer after thawing, especially in recipes with moist dates.
Are date diet cookies a good snack before a workout?
Date diet cookies can work as a pre-workout snack because dates provide carbohydrate, but their fiber may feel uncomfortable close to exercise for some people. Try a small portion well before training rather than testing a new snack immediately before a workout.
Can date diet cookies raise blood sugar?
Yes, date diet cookies can raise blood sugar because dates contain natural sugars, even when no sugar is added. The effect varies with the portion and recipe; people managing diabetes should follow their own care plan and ask their clinician about suitable portions.
Diet cookie (date) Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
B5
0.15mg · 3% DV
B6
0.05mg · 3% DV
B3
0.36mg · 2% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.09mg · 4% DV
Magnesium
12mg · 3% DV
Potassium ⭐
90mg · 3% DV
Sodium
24mg · 1% DV
Diet cookie (date) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Diet cookie (date)
To burn the 96 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 Diet cookie (date)?
A diet cookie (date) is a date-sweetened cookie, usually made with flour and a source of fat; some recipes also include egg or other grains. It is a modern, general-purpose snack rather than a traditional dish tied to one particular region, and ingredients vary between homemade and packaged versions.
Dates lend it a mellow, caramel-like sweetness, while the texture can range from soft and chewy to more crumbly. It works as a quick snack with tea or coffee, or alongside yoghurt and fruit for a more substantial bite. With 7 g of fibre per 100 g, it has more fibre than many plain biscuits, though it is still an energy-dense sweet. Keep to one medium piece for a modest snack, or pair it with unsweetened yoghurt.
How Nutritious Is Diet cookie (date)?
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
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 Diet cookie (date) 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 Diet cookie (date) Contain Allergens?
No known major allergens
Which Diets Is Diet cookie (date) Good For?
Vegan
— Not 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
Diet cookie (date) Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.