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Date walnut ball Calories
Naturally sweet, contains healthy fats from walnuts, provides fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date walnut ball (25 g) has 103 calories. That works out to 410 calories per 100 g. It contains 13.5 g of carbs, 1.8 g of protein, 5.5 g of fat and 2 g of fiber. Its 0.3 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Date walnut ball Nutrition Facts
Selected: 1 piece (medium) · 25 g
103
KCAL / 25G
Carbs
13.5g
· 5% DV
Protein
1.8g
· 4% DV
Fat
5.5g
· 7% 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 49% · Protein 7% · Fat 44%
Date walnut ball nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 2 g | 7% |
| 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 ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 103 kcal |
| 1 piece (small) | 15 g | 62 kcal |
| 1 piece (large) | 35 g | 144 kcal |
| 1 serving (small) | 40 g | 164 kcal |
| 2 piece (double) | 50 g | 205 kcal |
| 3 piece (triple) | 75 g | 308 kcal |
| 1 serving (medium) | 75 g | 308 kcal |
| 100 g | 100 g | 410 kcal |
| 1 serving (large) | 120 g | 492 kcal |
| 1 cup (whole) | 140 g | 574 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Date walnut ball
How do you make date walnut balls?
Date walnut balls are made by blending pitted, soft dates with walnuts until the mixture holds together, then rolling it into bite-sized balls. Chill them before serving if you want a firmer texture.
Do date walnut balls need to be cooked?
No, date walnut balls are usually made without cooking. The dates and walnuts are blended or mashed together, shaped, and chilled; there is no baking step in the basic recipe.
Do date walnut balls need to be refrigerated?
Yes, store date walnut balls in an airtight container in the refrigerator, especially if they are homemade. Chilling also helps them keep their shape and prevents the date mixture from becoming too soft.
Can you freeze date walnut balls?
Yes, date walnut balls freeze well. Freeze them in a single layer first so they do not stick together, then transfer them to a sealed container and thaw in the refrigerator before eating.
Why are my date walnut balls falling apart?
Date walnut balls usually fall apart when the dates are too dry or the mixture has not been blended finely enough. Use soft dates and keep mixing until the nuts and fruit form a sticky, cohesive mixture.
Can you make date walnut balls without a food processor?
Yes, you can make date walnut balls by mashing soft dates with a fork and finely chopping the walnuts. Knead the ingredients together by hand; this works best when the dates are moist and pliable.
What kind of dates work best for date walnut balls?
Soft, moist dates work best for date walnut balls because they bind the chopped walnuts into a cohesive mixture. If your dates are dry, soak them briefly in warm water, then drain them well before blending.
What can you roll date walnut balls in?
Shredded coconut, cocoa powder, or finely chopped walnuts all work as coatings for date walnut balls. Roll them after shaping, pressing gently so the coating sticks to the naturally tacky date mixture.
Can you add oats to date walnut balls?
Yes, oats can be added to date walnut balls for a firmer, less sticky texture. Stir them in gradually after blending the dates and walnuts, since too many oats can make the mixture crumbly.
Are date walnut balls a good snack before exercise?
Date walnut balls can be a convenient pre-exercise snack because their dates provide carbohydrates and their small size is easy to carry. If you are about to exercise, allow time to see how the walnuts and fiber sit with you.
Date walnut ball Vitamins & Minerals
Vitamins
B6
0.06mg · 4% DV
Biotin
1µg · 3% DV
B1
0.04mg · 3% DV
B2
0.03mg · 2% DV
Minerals
Manganese
0.25mg · 11% DV
Copper
0.09mg · 10% DV
Phosphorus
36mg · 5% DV
Magnesium
18mg · 4% DV
Potassium ⭐
128mg · 4% DV
Sodium
1.5mg · 0% DV
Date walnut ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date walnut ball
To burn the 103 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 ball?
A Date walnut ball is a simple, usually no-bake sweet made by blending or mashing pitted dates with walnuts, then shaping the mixture into bite-sized rounds. It is a familiar homemade-style snack in Turkey, while date-and-nut bites are also enjoyed in many other places; recipes and textures vary with the dates used.
Dates bring a deep, caramel-like sweetness, while walnuts add a slightly earthy taste and a bit of crunch. The mixture is generally soft and chewy, making it easy to serve with coffee or tea, pack as a small snack, or offer after a meal. It gets its sweetness mainly from the fruit and provides fibre as well as fats from the walnuts. For a lighter treat, keep the portion modest and pair it with unsweetened tea or coffee.
How Nutritious Is Date walnut 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 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 ball Contain Allergens?
Contains these allergens:
Which Diets Is Date walnut 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 ball Fat Profile
SATURATED
0.53g
MONOUNSATURATED
0.8g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.