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Date walnut cocoa ball Calories
Naturally sweet energy ball with dates, walnuts, and cocoa
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date walnut cocoa ball (25 g) has 105 calories. That works out to 421 calories per 100 g. It contains 12.5 g of carbs, 1.8 g of protein, 6 g of fat and 2.2 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 42 (medium), so it raises blood sugar at a moderate pace.
Date walnut cocoa ball Nutrition Facts
Selected: 1 piece (medium) · 25 g
105
KCAL / 25G
Carbs
12.5g
· 5% DV
Protein
1.8g
· 4% DV
Fat
6g
· 8% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 6% · Fat 49%
Date walnut cocoa ball nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 1.8 g | 4% |
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 Date walnut cocoa 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 |
| 2 tablespoon (grated) | 24 g | 101 kcal |
| 1 piece (large) | 35 g | 147 kcal |
| 2 piece (double) | 50 g | 211 kcal |
| ½ cup (whole) | 60 g | 253 kcal |
| 3 piece (triple) | 75 g | 316 kcal |
| 100 g | 100 g | 421 kcal |
| 1 cup (whole) | 120 g | 505 kcal |
Calculated from 421 calories per 100 g.
Frequently Asked Questions About Date walnut cocoa ball
How do you make a date walnut cocoa ball?
A date walnut cocoa ball is made by blending soft dates with walnuts and cocoa, then rolling the mixture into balls. If the dates are firm, soften them first so they blend smoothly and hold the mixture together.
Are date walnut cocoa balls baked?
No, date walnut cocoa balls are usually no-bake snacks. The ingredients are mixed and shaped without an oven; chilling the balls after shaping helps them firm up before serving.
Why is my date walnut cocoa ball mixture too dry?
The mixture is usually too dry when the dates are firm or there are too many dry ingredients. Soften the dates and blend again; the mixture should clump when pressed before you try to roll it.
Can you make date walnut cocoa balls without a food processor?
Yes, you can make date walnut cocoa balls without a food processor. Finely chop the walnuts, mash very soft dates with a fork, and mix everything thoroughly by hand; soaking firm dates first makes them easier to mash.
Do date walnut cocoa balls need added sugar?
No, date walnut cocoa balls do not need added sugar when the dates are ripe and sweet. Taste the mixture before shaping; recipes and packaged versions can differ, so check for added sweeteners if that matters to you.
How should you store date walnut cocoa balls?
Store date walnut cocoa balls in a sealed container in the refrigerator. This helps keep them from drying out or absorbing other food odours; avoid leaving them out for long periods, especially in a warm room.
Can you freeze date walnut cocoa balls?
Yes, date walnut cocoa balls freeze well. Freeze them in a single layer first, then transfer them to a sealed freezer-safe container; thaw the portion you want in the refrigerator before eating.
Are date walnut cocoa balls healthy?
They can be a nourishing snack because dates and walnuts provide fibre and other nutrients, but they are also a concentrated sweet treat. Enjoying a modest portion is more practical than treating them as an unlimited snack.
Are date walnut cocoa balls good before a workout?
They can work as a convenient pre-workout snack because dates provide carbohydrates and walnuts add fat. Have them early enough to feel comfortable during exercise, since a dense, nut-based snack may not suit everyone just beforehand.
What goes well with a date walnut cocoa ball?
A date walnut cocoa ball pairs well with unsweetened coffee or tea, or with plain yogurt for a more substantial snack. Its cocoa and nut flavours also work alongside fresh fruit without needing another sweet accompaniment.
Date walnut cocoa ball Vitamins & Minerals
Vitamins
B6
0.06mg · 4% DV
Biotin
1µg · 3% DV
B1
0.04mg · 3% DV
B5
0.12mg · 2% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.34mg · 15% DV
Phosphorus
43mg · 6% DV
Magnesium
24mg · 6% DV
Potassium ⭐
129mg · 4% DV
Sodium
1.5mg · 0% DV
Date walnut cocoa ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date walnut cocoa 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 Date walnut cocoa ball?
A date walnut cocoa ball is a no-bake bite made by blending or mashing dates with chopped walnuts and cocoa, then shaping the mixture into small rounds. It is a simple homemade snack rather than a dish tied to one particular region, and recipes sometimes include extra ingredients to help bind the mixture.
Dates give it a dense, caramel-like sweetness, while walnuts add a rich, slightly crunchy contrast and cocoa brings a bittersweet note. Enjoy one with coffee or tea, pack it for a quick snack, or serve it as a small sweet after a meal. It is energy-dense, with dates contributing carbohydrates and walnuts adding fat; the fiber also makes it more substantial than a plain sweet. Keep the mixture unsweetened and make smaller balls if you prefer a lighter portion.
How Nutritious Is Date walnut cocoa 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 Date walnut cocoa ball 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 Date walnut cocoa ball Contain Allergens?
Contains these allergens:
Which Diets Is Date walnut cocoa 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
Date walnut cocoa ball Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.2g
POLYUNSATURATED
3.43g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.