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Homemade sugar-free date bar Calories
Naturally sweet, no added sugar, source of fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Homemade sugar-free date bar (35 g) has 115 calories. That works out to 330 calories per 100 g. It contains 24.8 g of carbs, 1.7 g of protein, 1.1 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Homemade sugar-free date bar Nutrition Facts
Selected: 1 piece (medium) · 35 g
115
KCAL / 35G
Carbs
24.8g
· 9% DV
Protein
1.7g
· 3% DV
Fat
1.1g
· 1% 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 86% · Protein 6% · Fat 8%
Homemade sugar-free date bar nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 3 g | 11% |
| Protein | 1.7 g | 3% |
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 Homemade sugar-free date bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 115 kcal |
| 1 piece (small) | 20 g | 66 kcal |
| 1 serving (mini) | 25 g | 83 kcal |
| 1 piece (large) | 50 g | 165 kcal |
| 2 piece (double) | 70 g | 231 kcal |
| ½ pack (half) | 70 g | 231 kcal |
| 100 g | 100 g | 330 kcal |
| 3 piece (triple) | 105 g | 347 kcal |
| 1 pack (whole) | 140 g | 462 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Homemade sugar-free date bar
How do you make a homemade sugar-free date bar?
Blend pitted, soft dates with oats, nuts, or seeds until the mixture clumps together. Press it firmly into a lined pan and chill before slicing. If the dates are dry, soften them in warm water and drain them well first.
Is a homemade sugar-free date bar really sugar-free?
No. It may have no added sugar, but dates contain naturally occurring sugars. “Sugar-free” in the name usually means that table sugar or syrup was not added, so it is not the same as a bar with no sugar at all.
Are homemade sugar-free date bars healthy?
They can be a useful snack: dates provide fiber, and the bar gets its sweetness without added sugar. They are still a concentrated sweet, so pairing a piece with plain yogurt or another protein-rich food can make the snack more filling.
Do homemade sugar-free date bars need to be baked?
No. Many homemade sugar-free date bars are no-bake: blend the dates and other ingredients, press the mixture into a pan, then chill until firm. Baking is an option, but it makes the texture drier and changes the soft, chewy result.
Why do homemade sugar-free date bars fall apart?
They usually crumble because the dates are too dry, the mixture was not blended enough, or it was not pressed firmly into the pan. Soften dry dates, add a little date paste if needed, and chill the slab before cutting it.
Which dates work best in homemade sugar-free date bars?
Soft, moist dates work best because they mash easily and bind the other ingredients. If your dates are firm, remove the pits and soak them briefly in warm water, then drain thoroughly so the bar mixture does not become soggy.
What can replace oats in a homemade sugar-free date bar?
Ground almonds, chopped nuts, coconut, or seeds can replace oats, depending on the texture you want. These ingredients absorb moisture differently, so adjust the amount gradually and make sure the date mixture still presses into a cohesive slab.
Can you freeze homemade sugar-free date bars?
Yes. Slice the bars, separate the pieces with parchment, and store them in an airtight freezer-safe container. They also keep well chilled; discard them if you notice mold, an off smell, or an unusual change in texture.
Are homemade sugar-free date bars suitable for people with diabetes?
Not automatically. Dates still contain natural sugars and can raise blood glucose, even when no sugar is added to the recipe. The effect varies with the portion and the person, so follow your usual glucose-monitoring plan and ask your clinician if you need individualized advice.
Can homemade sugar-free date bars replace an energy bar before a workout?
They can work as a convenient source of carbohydrate before exercise, particularly when you want a chewy, portable snack. Try a small amount during training first, since the fiber and dense texture may feel uncomfortable if you eat it just before intense activity.
Homemade sugar-free date bar Vitamins & Minerals
Vitamins
B5
0.23mg · 5% DV
B6
0.08mg · 5% DV
B3
0.56mg · 4% DV
Biotin
0.7µg · 2% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
214mg · 6% DV
Magnesium
15mg · 4% DV
Phosphorus
24mg · 3% DV
Sodium
2.8mg · 0% DV
Homemade sugar-free date bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade sugar-free date bar
To burn the 115 calories in 1 piece (medium) (35 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 Homemade sugar-free date bar?
A homemade sugar-free date bar is a compact sweet snack made by mashing or blending pitted dates, often with nuts or seeds; some recipes include oats or other dried fruit. It gets its sweetness from the dates rather than added sugar, and the exact ingredients vary from kitchen to kitchen.
The texture is usually soft and chewy, though nuts and seeds can add a pleasant crunch. It works as a portable snack, a quick bite with coffee or tea, or part of a packed lunch. Dates make it naturally sweet, while the bar also provides fibre. For a lighter version, use fewer nuts and keep portions modest; a medium piece is about 35 g.
How Nutritious Is Homemade sugar-free date bar?
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 Homemade sugar-free date bar 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 Homemade sugar-free date bar Contain Allergens?
No known major allergens
Which Diets Is Homemade sugar-free date bar 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
Homemade sugar-free date bar Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.