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🥜🍯
Date walnut Calories
Natural energy source, contains fiber and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Date walnut (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 16.8 g of carbs, 1.5 g of protein, 4.5 g of fat and 2 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Date walnut Nutrition Facts
Selected: 2 piece (medium) · 30 g
111
KCAL / 30G
Carbs
16.8g
· 6% DV
Protein
1.5g
· 3% DV
Fat
4.5g
· 6% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 5% · Fat 36%
Date walnut nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 2 g | 7% |
| Protein | 1.5 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 2 Pieces of Date walnut?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 111 kcal |
| 1 piece (small) | 15 g | 56 kcal |
| 1 serving (medium) | 40 g | 148 kcal |
| 3 piece (large) | 45 g | 167 kcal |
| 1 serving (large) | 60 g | 222 kcal |
| 5 piece (jumbo) | 75 g | 278 kcal |
| 1 cup (chopped) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Date walnut
What is date walnut?
Date walnut is a simple snack made by pairing dates with walnuts, often by placing a walnut half inside a pitted date. It can also refer to chopped dates and walnuts mixed into baked goods or breakfast foods.
How do you make date walnut bites at home?
To make date walnut bites, remove the pits from soft dates and tuck a walnut half into each one. If the dates are too dry to open, soften them briefly and dry them well before adding the walnuts.
Which dates work best for date walnut?
Soft, fleshy dates work best for date walnut because they are easy to open and wrap around the walnut. Very dry dates can still be used after brief softening, but dry them thoroughly so the nuts stay crisp.
Should you pit dates before making date walnut?
Yes, remove the pits before making date walnut so the walnuts can fit inside and the snack is easy to bite. Check each date as you open it, since a small piece of pit can sometimes remain.
How should you store date walnut?
Store date walnut in an airtight container in a cool, dry place, or refrigerate it in warm or humid conditions. Keep it away from strong-smelling foods, since walnuts can absorb odors and lose their fresh taste.
Can you freeze date walnut?
Yes, date walnut can be frozen in a sealed container. Freeze the pieces in a single layer first if you want to keep them separate, then thaw them in the refrigerator to limit condensation and sogginess.
Do you need to wash dates for date walnut?
If the dates are dusty or sold loose, rinse them briefly before making date walnut and dry them completely. Do not add walnuts while the dates are damp, because moisture can soften the nuts and affect storage.
How can you use date walnut in baking?
Chop date walnut and add it to muffins, cookies, quick breads, or oatmeal bars. The dates soften as they bake, so use larger walnut pieces if you want their texture to stand out.
Does date walnut raise blood sugar?
Yes, date walnut can raise blood sugar because dates contain naturally occurring sugars; the walnuts do not cancel that effect. If you have diabetes, ask your clinician or dietitian how to fit it into your individual meal plan.
Is date walnut a good snack before a workout?
Date walnut can work as a pre-workout snack when you want a portable source of energy. Eat it early enough to see how it feels during exercise, since the dates and walnuts may feel heavy for some people.
Date walnut Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
B5
0.18mg · 4% DV
B1
0.04mg · 3% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.12mg · 13% DV
Potassium ⭐
162mg · 5% DV
Phosphorus
33mg · 5% DV
Sodium
0.6mg · 0% DV
Date walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date walnut
To burn the 111 calories in 2 piece (medium) (30 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?
Date walnut pairs a sweet, chewy date with the crunch and rich flavour of walnut. It is often made by splitting a date and tucking a walnut inside, rather than cooked as a separate dish. The combination is familiar across Middle Eastern and Mediterranean food traditions, where dates are served as a small sweet bite with coffee or tea and at iftar.
Dates provide most of the carbohydrates, while walnuts contribute fats; together they also provide fibre. It makes a compact snack when you want something sweet, and goes well with plain yogurt or a cup of unsweetened tea. If serving it after a meal, one piece can be enough alongside other desserts.
How Nutritious Is Date walnut?
Nutrient density
High
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 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 Contain Allergens?
Contains these allergens:
Which Diets Is Date walnut 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 Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.66g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.