Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Energy ball Calories
Date-and-nut based energy-dense snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Energy ball (25 g) has 105 calories. That works out to 421 calories per 100 g. It contains 11.5 g of carbs, 2.3 g of protein, 5.9 g of fat and 2 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 42 (medium), so it raises blood sugar at a moderate pace.
Energy ball Nutrition Facts
Selected: 1 piece (medium) · 25 g
105
KCAL / 25G
Carbs
11.5g
· 4% DV
Protein
2.3g
· 5% DV
Fat
5.9g
· 8% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 8% · Fat 50%
Energy ball nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 2.3 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Energy ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 105 kcal |
| 1 tablespoon (grated) | 12 g | 51 kcal |
| 1 piece (small) | 15 g | 63 kcal |
| 1 piece (large) | 35 g | 147 kcal |
| 1 serving (mini) | 40 g | 168 kcal |
| 2 piece (double) | 50 g | 211 kcal |
| 1 serving (large) | 60 g | 253 kcal |
| 3 piece (triple) | 75 g | 316 kcal |
| 100 g | 100 g | 421 kcal |
Calculated from 421 calories per 100 g.
Frequently Asked Questions About Energy ball
How do you make an energy ball?
Most energy balls are made by blending dates with nuts and ingredients such as oats, then rolling the sticky mixture into bite-sized balls. They are usually no-bake, so chilling helps them firm up before serving.
What is in an energy ball?
An energy ball often contains dates and nuts, with oats, seeds, cocoa, or coconut added in many recipes. Ingredients vary by recipe, so check the specific product or recipe if you need to avoid a particular ingredient.
Are energy balls good for you?
Energy balls can provide fiber and nutrients from ingredients such as dates, nuts, and oats. They are also energy-dense, so they work best as a snack-sized portion rather than an unlimited or low-energy food.
Do energy balls need to be refrigerated?
Homemade energy balls are best kept in a sealed container in the refrigerator, especially when they contain moist dates or other fresh ingredients. Refrigeration helps maintain their texture and freshness; discard them if they develop mold or an unusual smell.
Can you freeze energy balls?
Yes, energy balls freeze well. Place them in a sealed freezer-safe container, separating layers if they might stick together. Thaw the portion you want in the refrigerator, and avoid refreezing them after thawing.
Are energy balls the same as protein balls?
No. Energy balls are generally made from ingredients such as dates, nuts, and oats, while protein balls are formulated to provide more protein and may use protein powder. The names overlap, so ingredients matter more than the label.
Are energy balls good before a workout?
Yes, an energy ball can be a convenient pre-workout snack because dates provide carbohydrates. Its nuts also add fat, which digests more slowly, so eating one immediately before exercise may feel uncomfortable for some people.
Why do my energy balls fall apart?
Energy balls usually crumble when the mixture is too dry or has not been blended enough. Blend it until sticky, then add a little softened date or water if needed; add small amounts so the mixture does not become wet.
Can you make energy balls without dates?
Yes, you can make energy balls without dates by using another sticky ingredient, such as softened dried figs, prunes, or a nut butter. The substitute changes the flavor and moisture, so adjust the dry ingredients until the mixture holds together.
Do energy balls contain added sugar?
Not necessarily. Many energy ball recipes rely on dates for sweetness and contain no added sugar, but packaged versions or recipes may include syrup, honey, or other sweeteners. Dates still contribute naturally occurring sugars.
Energy ball Vitamins & Minerals
Vitamins
Vitamin E
0.9mg · 6% DV
Biotin
1.5µg · 5% DV
B6
0.06mg · 4% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.28mg · 12% DV
Phosphorus
59mg · 8% DV
Magnesium
30mg · 7% DV
Potassium ⭐
128mg · 4% DV
Sodium
11mg · 0% DV
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 105 calories in 1 piece (medium) (25 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 Energy ball?
An Energy ball is a no-bake snack usually made by blending dates with nuts and shaping the mixture into small rounds. Recipes often add oats, cocoa, coconut or seeds, so the texture and sweetness vary with the ingredients.
Soft and chewy, with a naturally sweet date flavour and a nutty finish, energy balls are popular as a portable snack or a quick bite with coffee or tea. They are eaten in many places, including by people looking for a convenient alternative to packaged sweets. Dates and nuts make them energy-dense, with 421 calories per 100 g, as well as providing fibre and some protein. For a lighter snack, keep the portion modest or make them without extra sweetener.
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.
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
✓ 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
Energy ball Fat Profile
SATURATED
0.78g
MONOUNSATURATED
2.8g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 48.3:1
Above the ideal 4:1 (48.3:1).
Compare Energy ball
Foods Similar to Energy ball
Have another question about Energy ball?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.