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Dried Fruit Energy Ball Calories
Fiber-rich natural energy snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dried Fruit Energy Ball (30 g) has 110 calories. That works out to 365 calories per 100 g. It contains 17 g of carbs, 2 g of protein, 4.6 g of fat and 2.5 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Dried Fruit Energy Ball Nutrition Facts
Selected: 1 piece (medium) · 30 g
110
KCAL / 30G
Carbs
17g
· 6% DV
Protein
2g
· 4% DV
Fat
4.6g
· 6% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 7% · Fat 35%
Dried Fruit Energy Ball nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.47 g | 2% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 2.5 g | 9% |
| Protein | 2 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 Dried Fruit Energy Ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 110 kcal |
| 1 piece (mini) | 15 g | 55 kcal |
| 1 piece (small) | 25 g | 91 kcal |
| 1 piece (large) | 45 g | 164 kcal |
| 1 serving (large) | 50 g | 183 kcal |
| 1 piece (jumbo) | 60 g | 219 kcal |
| 2 piece (double) | 60 g | 219 kcal |
| 3 piece (triple) | 90 g | 329 kcal |
| 100 g | 100 g | 365 kcal |
Calculated from 365 calories per 100 g.
Frequently Asked Questions About Dried Fruit Energy Ball
What is a dried fruit energy ball made of?
A dried fruit energy ball is usually made from dried fruit, such as dates, blended with nuts, seeds, or oats. Recipes vary, and the fruit helps bind the mixture. Cocoa, coconut, or spices are common optional additions rather than essential ingredients.
How do you make a dried fruit energy ball?
Blend soft dried fruit with nuts, seeds, or another dry ingredient until the mixture clumps, then roll it into balls. If it feels crumbly, add a little water or more soft fruit; chilling the finished balls helps them hold their shape.
Do dried fruit energy balls need to be baked?
No, most dried fruit energy balls are no-bake snacks. The ingredients are blended and shaped without an oven, then chilled to firm up. If you use an unusually sticky mixture, refrigerating it before rolling can make it easier to handle.
How long do dried fruit energy balls last in the fridge?
Dried fruit energy balls generally keep for about a week in a sealed container in the refrigerator. Use clean hands when preparing them and return uneaten portions to the fridge promptly; discard any that develop an off smell or visible mold.
Can you freeze dried fruit energy balls?
Yes, dried fruit energy balls freeze well. Freeze them in a single layer first, then transfer them to a sealed container so they do not stick together. Thaw the portion you need in the refrigerator before eating.
Can you make dried fruit energy balls without dates?
Yes, dried fruit energy balls can be made with dried figs, apricots, raisins, or prunes instead of dates. Choose fruit that is soft enough to blend and bind the mixture; if it is very dry, briefly soak it and drain it before blending.
Why do dried fruit energy balls fall apart?
Dried fruit energy balls usually fall apart because the mixture is too dry or the ingredients are not finely blended enough. Add a little water or soft dried fruit and blend again. A short chill before rolling can also help the mixture hold together.
Are dried fruit energy balls good before a workout?
Yes, a dried fruit energy ball can work as a convenient pre-workout snack because dried fruit provides carbohydrates. Have it early enough to feel comfortable during exercise; a dense or nut-heavy recipe may sit less comfortably right before a workout.
Can people with diabetes eat dried fruit energy balls?
People with diabetes can include dried fruit energy balls if they account for the dried fruit’s concentrated natural sugars and their portion in their meal plan. The fiber does not prevent a rise in blood sugar; a clinician or dietitian can advise on individual needs.
Are dried fruit energy balls good for weight loss?
Dried fruit energy balls can be a satisfying snack, but they are compact and easy to eat quickly. For weight management, have a planned portion rather than grazing from a container, and consider pairing one with a less sweet food if that helps you stay satisfied.
Dried Fruit Energy Ball Vitamins & Minerals
Vitamins
Biotin
1.56µg · 5% DV
B1
0.06mg · 5% DV
Vitamin E
0.69mg · 5% DV
B6
0.06mg · 4% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.13mg · 14% DV
Phosphorus
65mg · 9% DV
Magnesium
35mg · 8% DV
Potassium ⭐
173mg · 5% DV
Sodium
5.4mg · 0% DV
Dried Fruit Energy Ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Fruit Energy Ball
To burn the 110 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 Dried Fruit Energy Ball?
A dried fruit energy ball is a small, usually no-bake snack made by pulsing sticky dried fruit—often dates, figs or apricots—with ingredients such as oats, cocoa or seeds, then rolling the mixture into balls. Recipes vary, and the name describes a style of homemade snack rather than one fixed traditional dish.
It is soft and chewy, with sweetness from the fruit and a more substantial bite when grains or seeds are included. People commonly pack one for a snack between meals, take it on a walk, or serve it with coffee or tea. It provides fibre; a medium piece is about 30 g. For a less sweet version, skip added sweeteners and pair it with plain yoghurt or an unsweetened drink.
How Nutritious Is Dried Fruit Energy Ball?
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 Dried Fruit Energy Ball 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 Dried Fruit Energy Ball Contain Allergens?
Contains these allergens:
Which Diets Is Dried Fruit Energy Ball 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
Dried Fruit Energy Ball Fat Profile
SATURATED
0.47g
MONOUNSATURATED
2.13g
POLYUNSATURATED
1.37g
Omega 6:3 ratio 32.8:1
Above the ideal 4:1 (32.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.