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Energy Ball Calories
Healthy snack made with nuts, oats, and dried fruit
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Energy Ball (25 g) has 105 calories. That works out to 420 calories per 100 g. It contains 12 g of carbs, 2.4 g of protein, 5 g of fat and 1.8 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
What is Energy Ball?
An Energy Ball is a small, usually no-bake snack made by combining oats, nuts and dried fruit. Sticky fruit such as dates helps bind the mixture, while cocoa or seeds may be added for extra flavour. It is a flexible homemade-style snack rather than a dish tied to one particular cuisine.
The texture is dense and pleasantly chewy, often with a little crunch, and the fruit lends natural sweetness. Energy balls are handy between meals, packed for a hike or commute, or served alongside coffee or tea. Oats, nuts and dried fruit make them a filling, energy-dense choice with useful fibre; 100 g provides 7.2 g. If you prefer a lighter snack, have one small piece and choose a recipe without added syrup or sugar.
Energy Ball Nutrition Facts
Selected: 100 g
420
KCAL / 100G
Carbs
48g
· 17% DV
Protein
9.5g
· 19% DV
Fat
20g
· 26% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 9% · Fat 44%
Energy Ball Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Vitamin E
2.7mg · 18% DV
Biotin
5.2µg · 17% DV
B2
0.19mg · 15% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
140mg · 20% DV
Magnesium
78mg · 19% DV
Iron
2mg · 11% DV
How Nutritious Is 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.
Energy Ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Energy Ball
To burn the 420 calories in 100 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.
Is Energy Ball 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 Energy Ball Contain Allergens?
Contains these allergens:
Which Diets Is Energy Ball 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
Energy Ball Fat Profile
SATURATED
3.2g
MONOUNSATURATED
8.1g
POLYUNSATURATED
6.2g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
Compare Energy Ball
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Frequently Asked Questions About Energy Ball
How do you make an Energy Ball?
An Energy Ball is usually made by blending oats, nuts and dried fruit, then rolling the mixture into bite-sized portions. If it will not hold together, add a little nut butter or tahini and chill the mixture before shaping.
What is in an Energy Ball?
An Energy Ball commonly contains oats, dates or other dried fruit, nuts, and a binder such as nut butter or tahini. Cocoa, seeds and coconut are popular additions, but ingredients vary between recipes and shop-bought versions.
How long do Energy Balls last in the fridge?
Energy Balls usually keep for about a week in a sealed container in the refrigerator. Recipes containing fresh fruit or dairy may spoil sooner, so keep them chilled and discard any that develop an unusual smell or appearance.
Can you freeze an Energy Ball?
Yes, Energy Balls freeze well. Store them in an airtight container or freezer bag, separating layers if they are sticky. Thaw them in the refrigerator or let one soften briefly at room temperature before eating.
Can you make an Energy Ball without dates?
Yes, you can make an Energy Ball without dates. Dried apricots, figs or raisins can provide sweetness and help bind the mixture; if it still crumbles, add a small spoonful of nut butter or tahini.
Why won't my Energy Ball mixture stick together?
An Energy Ball mixture usually crumbles because it is too dry or the dried fruit was not blended finely enough. Process it longer, then add a little nut butter, tahini or water until it holds when pressed.
Does an Energy Ball need to be refrigerated?
An Energy Ball made with oats, nuts and dried fruit is best kept in the refrigerator for longer storage, especially in a warm kitchen. For serving the same day, it can usually sit at room temperature in a covered container.
Is an Energy Ball good before a workout?
Yes, an Energy Ball can be a convenient pre-workout snack because its dried fruit and oats provide carbohydrates. Its nuts and fiber may feel heavy for some people, so leave time to digest it before vigorous exercise.
Are Energy Balls healthy?
An Energy Ball can be a nourishing snack, as nuts, oats and dried fruit provide fiber and other nutrients. It is also energy-dense, so a small portion is often more practical than eating several as a casual snack.
How do you keep an Energy Ball from being too sticky?
To make an Energy Ball less sticky, chill the shaped pieces and roll them in finely ground nuts, oats or unsweetened coconut. Avoid adding extra syrup or nut butter once the mixture already holds together.
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Nutrition data compiled from USDA FoodData Central and scientific sources.