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Fruit date balls Calories
Fiber-rich naturally sweet snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fruit date balls (25 g) has 80 calories. That works out to 320 calories per 100 g. It contains 18.8 g of carbs, 0.6 g of protein, 0.6 g of fat and 1.9 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Fruit date balls Nutrition Facts
Selected: 1 piece (medium) · 25 g
80
KCAL / 25G
Carbs
18.8g
· 7% DV
Protein
0.6g
· 1% DV
Fat
0.6g
· 1% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 3% · Fat 6%
Fruit date balls nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 18.8 g | 7% |
| Fiber | 1.9 g | 7% |
| Protein | 0.6 g | 1% |
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 Fruit date balls?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 80 kcal |
| 1 piece (mini) | 12 g | 38 kcal |
| 1 piece (small) | 18 g | 58 kcal |
| 1 piece (large) | 35 g | 112 kcal |
| 1 piece (jumbo) | 50 g | 160 kcal |
| 2 piece (double) | 50 g | 160 kcal |
| 1 serving (medium) | 50 g | 160 kcal |
| 3 piece (triple) | 75 g | 240 kcal |
| 100 g | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Fruit date balls
What are Fruit date balls made of?
Fruit date balls are usually made from dates blended with dried fruit, with nuts, seeds, cocoa or coconut added in many recipes. Dates provide the sticky base that holds the mixture together, so ingredients and texture vary from one recipe to another.
How do you make Fruit date balls at home?
To make Fruit date balls, blend pitted dates with dried fruit until the mixture clumps, then roll it into small balls. Add nuts or seeds if you like, and coat the outside with coconut or finely chopped nuts. Soften firm dates first.
Why are my Fruit date balls too sticky to roll?
Fruit date balls are often too sticky when the mixture contains very soft dates or too much fruit relative to dry ingredients. Chill it briefly, or blend in a little ground nuts, seeds or coconut until it is easier to shape.
How should you store Fruit date balls?
Store Fruit date balls in a sealed container in the refrigerator to keep them firm and protect them from absorbing other food odors. Recipes containing fresh fruit or dairy spoil faster than versions made only with dried ingredients, so eat those promptly.
Can you freeze Fruit date balls?
Yes, Fruit date balls freeze well. Freeze them in a single layer first so they do not stick together, then move them to a sealed freezer container. Thaw only what you plan to eat, preferably in the refrigerator.
Are Fruit date balls a healthy snack?
Fruit date balls can be a convenient snack made from fruit, but dried fruit is concentrated and the balls are easy to eat quickly. Pair one with a source of protein, such as yogurt, if you want a more filling snack.
Do Fruit date balls help with weight loss?
Fruit date balls do not cause weight loss on their own. Their small size can make portioning easy, but dates and dried fruit are concentrated, so several balls can add up quickly; treat them as a planned snack rather than an unlimited one.
Can you use fresh fruit in Fruit date balls?
Yes, but fresh fruit adds moisture and can make Fruit date balls soft, sticky and quicker to spoil. Dried fruit is more commonly used because it helps the mixture hold its shape; refrigerate fresh-fruit versions and eat them sooner.
Are Fruit date balls safe for dogs?
Fruit date balls are not a good treat for dogs. Some recipes contain chocolate, cocoa, raisins or nuts that can be harmful to dogs, and the sticky, sweet mixture is not designed for them; keep the balls out of reach.
Can you eat Fruit date balls before a workout?
Yes, Fruit date balls can be eaten before a workout as a portable source of carbohydrate from dates and dried fruit. Try a small amount first, since their dense, sticky texture may feel uncomfortable if you eat them immediately before exercise.
Fruit date balls Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
B3
0.34mg · 2% DV
B5
0.11mg · 2% DV
B2
0.02mg · 2% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
153mg · 5% DV
Manganese
0.08mg · 3% DV
Magnesium
12mg · 3% DV
Sodium
3mg · 0% DV
Fruit date balls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit date balls
To burn the 80 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 Fruit date balls?
Fruit date balls are small, no-bake sweets made by mashing dates with fruit and shaping the mixture into bite-sized portions. Recipes vary: some use dried fruit, while others add ingredients such as nuts. They are a simple homemade snack rather than a dish tied to one particular regional tradition.
Soft and chewy, they have the deep sweetness of dates with a fruity flavour. They work well as a quick snack, alongside tea or coffee, or as a small sweet after a meal. They provide fibre, while most of their energy comes from carbohydrates. Since they are dense and sweet, enjoy one as a modest portion; pairing it with plain yoghurt or unsweetened tea can make for a more balanced snack.
How Nutritious Is Fruit date balls?
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 Fruit date balls 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 Fruit date balls Contain Allergens?
No known major allergens
Which Diets Is Fruit date balls Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fruit date balls Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.