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High-fiber date ball Calories
High-fiber 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 High-fiber date ball (25 g) has 83 calories. That works out to 332 calories per 100 g. It contains 17.8 g of carbs, 1.2 g of protein, 1.2 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
High-fiber date ball Nutrition Facts
Selected: 1 piece (medium) · 25 g
83
KCAL / 25G
Carbs
17.8g
· 6% DV
Protein
1.2g
· 2% DV
Fat
1.2g
· 2% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 6% · Fat 12%
High-fiber date ball nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 17.8 g | 6% |
| Fiber | 3 g | 11% |
| Protein | 1.2 g | 2% |
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 High-fiber date ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 83 kcal |
| 1 piece (small) | 15 g | 50 kcal |
| 1 serving (small) | 30 g | 100 kcal |
| 1 piece (large) | 40 g | 133 kcal |
| 2 piece (double) | 50 g | 166 kcal |
| 1 serving (medium) | 60 g | 199 kcal |
| 3 piece (triple) | 75 g | 249 kcal |
| 1 serving (large) | 90 g | 299 kcal |
| 100 g | 100 g | 332 kcal |
Calculated from 332 calories per 100 g.
Frequently Asked Questions About High-fiber date ball
How do you make a high-fiber date ball?
A high-fiber date ball is made by blending soft, pitted dates with ingredients such as nuts, oats, or seeds, then shaping the mixture. If it is too dry to roll, add a little date paste; if sticky, mix in more oats or ground nuts.
What ingredients are in a high-fiber date ball?
Dates are the base of a high-fiber date ball, while homemade versions may also contain nuts, oats, seeds, cocoa, or coconut. Recipes vary, so do not assume a particular packaged ball contains the same ingredients as a homemade one.
Is a high-fiber date ball made without added sugar?
A high-fiber date ball can be made without added sugar because dates provide natural sweetness. Some recipes still add honey, syrup, or other sweeteners, so check the ingredient list rather than assuming every date ball is unsweetened.
How should you store a high-fiber date ball?
Store a high-fiber date ball in a sealed container in the refrigerator. Homemade versions with moist or perishable additions should not be left out for long; discard the ball if you notice mold or an off smell.
Can you freeze a high-fiber date ball?
Yes, you can freeze a high-fiber date ball. Freeze the pieces spaced apart on a tray first, then transfer them to a sealed freezer-safe container; thaw the portion you want in the refrigerator.
Why is my high-fiber date ball falling apart?
A high-fiber date ball usually falls apart when the dates are too dry or the mixture has too little moisture to bind. Soften the dates before blending, or add a small amount of date paste until the mixture holds its shape.
Which dates work best for a high-fiber date ball?
Soft, sticky dates work best for a high-fiber date ball because they blend smoothly and help bind the other ingredients. If your dates are firm or dry, soak them briefly in warm water and drain them well before blending.
Can you make a high-fiber date ball without a food processor?
Yes, you can make a high-fiber date ball without a food processor. Finely chop or mash very soft, pitted dates, then knead them with finely chopped nuts or oats; the texture will be less smooth but should still hold together.
Does a high-fiber date ball make a good pre-workout snack?
A high-fiber date ball can work as a pre-workout snack because its dates provide carbohydrates for energy. Its fiber and any added nuts may feel heavy for some people, so try a small portion well before exercise rather than immediately beforehand.
How can you make a high-fiber date ball less sticky?
To make a high-fiber date ball less sticky, chill the mixture before rolling and lightly coat your hands with water. You can also roll the finished balls in unsweetened coconut or finely ground nuts instead of adding more sweetener.
High-fiber date ball Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
B5
0.12mg · 2% DV
B3
0.35mg · 2% DV
Biotin
0.5µg · 2% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
135mg · 4% DV
Magnesium
12mg · 3% DV
Phosphorus
20mg · 3% DV
Sodium
2mg · 0% DV
High-fiber date ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-fiber date ball
To burn the 83 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 High-fiber date ball?
A high-fiber date ball is a small, usually no-bake snack made by mashing or blending dates and shaping the mixture into balls. Date-based sweets are familiar across Middle Eastern and Mediterranean food traditions, while this convenient snack comes in many modern variations; some recipes add other fiber-rich ingredients. It is easy to pack for a snack or serve alongside coffee or tea.
Expect a soft, dense texture and a naturally sweet, caramel-like taste. With 11.8 g of fiber per 100 g, it offers more fiber than many sweet bites, though it is still concentrated in carbohydrates. A small piece can work as a quick snack; pair it with plain yogurt or an unsweetened drink if you prefer a less sweet-tasting snack.
How Nutritious Is High-fiber date 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 High-fiber date 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 High-fiber date ball Contain Allergens?
Contains these allergens:
Which Diets Is High-fiber date ball 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
High-fiber date ball Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.