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Date truffle Calories
Naturally sweet, energy-dense
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date truffle (20 g) has 76 calories. That works out to 380 calories per 100 g. It contains 12.4 g of carbs, 1 g of protein, 2.8 g of fat and 1.5 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Date truffle Nutrition Facts
Selected: 1 piece (medium) · 20 g
76
KCAL / 20G
Carbs
12.4g
· 5% DV
Protein
1g
· 2% DV
Fat
2.8g
· 4% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 5% · Fat 32%
Date truffle nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 1.5 g | 5% |
| Protein | 1 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 Date truffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 76 kcal |
| 1 piece (small) | 12 g | 46 kcal |
| 1 serving (small) | 25 g | 95 kcal |
| 1 piece (large) | 30 g | 114 kcal |
| 2 piece (double) | 40 g | 152 kcal |
| 1 serving (medium) | 50 g | 190 kcal |
| 3 piece (triple) | 60 g | 228 kcal |
| 1 serving (large) | 75 g | 285 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Date truffle
How do you make date truffles?
Blend pitted dates with ingredients such as nuts and cocoa until the mixture sticks together, then roll it into balls. If it is too sticky, mix in a little more dry ingredient; if it crumbles, soften the dates first.
Are date truffles the same as bliss balls?
They can be very similar: both are often no-bake balls made from dates, nuts, and other add-ins. “Date truffle” usually suggests a cocoa-coated or chocolate-like treat, while “bliss ball” can describe a wider range of snack recipes.
Do date truffles need to be refrigerated?
Yes, homemade date truffles are best kept in an airtight container in the refrigerator. Their shelf life varies with the recipe and moisture level, so discard them if their smell, appearance, or texture changes.
Can you freeze date truffles?
Yes, date truffles freeze well. Freeze them in a single layer first so they do not stick together, then transfer them to a sealed freezer container. Thaw them in the refrigerator before serving.
Why are my date truffles falling apart?
Date truffles usually crumble when the dates are too dry or the mixture has not been blended finely enough. Soften firm dates briefly in warm water, drain them well, and add them gradually until the mixture holds when pressed.
Can you make date truffles without nuts?
Yes, you can make date truffles without nuts. Try seeds, oats, or shredded coconut for texture, adding them gradually so the mixture still holds together. If avoiding nuts because of an allergy, prevent cross-contact with utensils and surfaces.
Do date truffles have added sugar?
Not necessarily. Dates provide natural sweetness, but recipes and store-bought versions may also include honey, syrup, or sweetened chocolate. For a version without added sweeteners, make date truffles at home and leave those ingredients out.
Are date truffles a healthy snack?
Date truffles can be a convenient snack, especially when made with dates and nuts, but they are still energy-dense and naturally sweet. A small portion works better as a snack than treating them as an unlimited substitute for meals.
Are date truffles good to eat before a workout?
Yes, a date truffle can be a handy source of carbohydrate before exercise. Have it early enough to feel comfortable, since a nut-heavy recipe may feel heavier in the stomach than a simpler date-based version.
Can date truffles replace chocolate truffles?
Date truffles can satisfy a chocolate-style craving, especially when made with cocoa, but their texture and flavor are different from cream-based chocolate truffles. They are usually chewier and taste more distinctly of dates.
Date truffle Vitamins & Minerals
Vitamins
B6
0.04mg · 2% DV
Biotin
0.6µg · 2% DV
B5
0.09mg · 2% DV
B3
0.24mg · 2% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
104mg · 3% DV
Manganese
0.06mg · 3% DV
Phosphorus
19mg · 3% DV
Sodium
3.6mg · 0% DV
Date truffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date truffle
To burn the 76 calories in 1 piece (medium) (20 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 truffle?
A Date truffle is a small, usually no-bake sweet made by blending pitted dates into a soft mixture, often with nuts and cocoa, then shaping it into a ball. Its name comes from its truffle-like size and appearance; recipes vary, and some are coated in cocoa, coconut or chopped nuts.
The texture is tender and fudgy, with concentrated caramel-like sweetness and a little crunch when nuts are included. It works as a bite with coffee or tea, a lunchbox treat, or a small dessert after a meal. Dates provide fibre, but the truffles are energy-dense: they contain 380 calories per 100 g. If you want a lighter snack, choose one small piece and pair it with unsweetened tea or coffee.
How Nutritious Is Date truffle?
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 truffle 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 Date truffle Contain Allergens?
Contains these allergens:
Which Diets Is Date truffle 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
Date truffle Fat Profile
SATURATED
0.64g
MONOUNSATURATED
1.22g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.