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Date coconut ball Calories
Naturally sweet, provides fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Date coconut ball (25 g) has 63 calories. That works out to 250 calories per 100 g. It contains 10 g of carbs, 0.6 g of protein, 2.5 g of fat and 1.3 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Date coconut ball Nutrition Facts
Selected: 1 piece (medium) · 25 g
63
KCAL / 25G
Carbs
10g
· 4% DV
Protein
0.6g
· 1% DV
Fat
2.5g
· 3% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 4% · Fat 34%
Date coconut ball nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 1.3 g | 5% |
| Protein | 0.6 g | 1% |
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 coconut ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 63 kcal |
| 1 piece (small) | 15 g | 38 kcal |
| 1 piece (large) | 35 g | 88 kcal |
| 1 serving (small) | 40 g | 100 kcal |
| 2 piece (double) | 50 g | 125 kcal |
| 3 piece (triple) | 75 g | 188 kcal |
| 1 serving (medium) | 75 g | 188 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (large) | 120 g | 300 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Date coconut ball
How do you make date coconut balls?
To make date coconut balls, blend pitted soft dates with shredded coconut until the mixture holds together, roll it into small balls, then coat them in more coconut. Add a little water if the dates are too dry, or extra coconut if the mixture feels sticky.
Do date coconut balls need to be refrigerated?
Yes, date coconut balls keep their texture best in an airtight container in the refrigerator. Let them sit briefly at room temperature before serving if you prefer a softer bite, and discard them if you notice mold or an unusual smell.
Can you freeze date coconut balls?
Yes, date coconut balls freeze well. Arrange them separately until firm, then transfer them to a sealed freezer-safe container so they do not stick together. Thaw them in the refrigerator before eating, and avoid freezing them again once thawed.
Are date coconut balls naturally sweet?
Often, yes: dates can sweeten date coconut balls without added sugar. Some recipes or packaged versions also use honey, syrup, or other sweeteners, so the sweetness and ingredients vary. Check the recipe or ingredient list if you want to avoid added sweeteners.
Why are my date coconut balls too sticky to roll?
Date coconut balls are usually too sticky when the dates are especially moist or the mixture has too little dry ingredient. Chill the mixture briefly, then mix in shredded coconut a little at a time until it is easy to shape.
Do you have to soak dates to make date coconut balls?
No, soft dates usually blend without soaking. If your dates feel firm or dry, soak them briefly in warm water, then drain them thoroughly before blending. Leaving extra water on the dates can make the mixture too loose to roll.
Are date coconut balls a good snack before a workout?
Date coconut balls can be a convenient source of quick energy before exercise because dates are carbohydrate-rich. Their sweetness and dense texture may not suit everyone right before activity, so try them during a less demanding workout first.
What can you add to date coconut balls besides coconut?
You can add cocoa, nut butter, seeds, or finely chopped nuts to date coconut balls for a different flavor and texture. Add dry ingredients gradually so the mixture still binds; if it becomes crumbly, blend in another soft date.
Are date coconut balls the same as energy balls?
Date coconut balls are one kind of energy ball, not a separate category. They are distinguished by dates and coconut as their main ingredients, while other energy balls may use oats, nut butter, seeds, or dried fruit instead.
Can date coconut balls be made without a food processor?
Yes, you can make date coconut balls without a food processor if the dates are soft. Mash them thoroughly with a fork, mix in finely shredded coconut, and knead the mixture by hand; firmer dates may need soaking first.
Date coconut ball Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
B3
0.3mg · 2% DV
B5
0.08mg · 2% DV
Biotin
0.45µg · 2% DV
Minerals
Manganese
0.16mg · 7% DV
Copper
0.06mg · 7% DV
Potassium ⭐
103mg · 3% DV
Phosphorus
20mg · 3% DV
Sodium
3mg · 0% DV
Date coconut ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date coconut ball
To burn the 63 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 coconut ball?
Date coconut balls are small, usually no-bake sweets made by mashing pitted dates with shredded coconut and shaping the mixture into bites. Recipes vary from kitchen to kitchen; some add nuts or cocoa for extra flavour and a firmer texture. They are a homemade treat rather than a dish tied to one particular place of origin.
The dates bring a caramel-like sweetness, while coconut adds a fragrant, chewy finish; rolling the balls in more coconut gives them a drier coating. They work well with coffee or tea, as a small dessert, or as a portable snack. Dates and coconut contribute fibre, and the dates make the mixture naturally sweet. For a smaller, lighter bite, shape modest portions and skip extra syrup or sugar.
How Nutritious Is Date coconut 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 coconut 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 coconut ball Contain Allergens?
Contains these allergens:
Which Diets Is Date coconut 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 coconut ball Fat Profile
SATURATED
3.2g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.