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Date truffle Calories
Naturally sweet date-based energy bite
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Date truffle (20 g) has 72 calories. That works out to 360 calories per 100 g. It contains 12.7 g of carbs, 1 g of protein, 2 g of fat and 1.6 g of fiber. Its 0 mg of Copper covers 5% 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 (small) · 20 g
72
KCAL / 20G
Carbs
12.7g
· 5% DV
Protein
1g
· 2% DV
Fat
2g
· 3% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 5% · Fat 25%
Date truffle nutrition facts table · 1 piece (small) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 12.7 g | 5% |
| Fiber | 1.6 g | 6% |
| 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 Small Date truffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 20 g | 72 kcal |
| 1 piece (mini) | 12 g | 43 kcal |
| 1 tablespoon (grated) | 15 g | 54 kcal |
| 1 serving (medium) | 30 g | 108 kcal |
| 0.25 cup (chopped) | 35 g | 126 kcal |
| 2 piece (medium) | 40 g | 144 kcal |
| 1 serving (large) | 50 g | 180 kcal |
| 3 piece (large) | 60 g | 216 kcal |
| ½ cup (chopped) | 70 g | 252 kcal |
| 100 g | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Date truffle
Are date truffles healthy?
Date truffles can be a nourishing snack, especially when made with dates and nuts, but they are still a sweet treat. Recipes vary in added chocolate, syrups, and coatings, so a homemade version lets you control what goes into them.
How do you make date truffles?
Blend pitted dates with nuts or nut butter and cocoa until the mixture holds together. Roll it into small balls, then coat them with cocoa, chopped nuts, or coconut. If the dates are firm, soften them in warm water and drain well first.
How long do date truffles last in the fridge?
Date truffles usually keep for about one to two weeks in an airtight container in the refrigerator when made with dried dates and nuts. Recipes containing fresh or dairy ingredients may spoil sooner, so keep those chilled and eat them promptly.
Can you freeze date truffles?
Yes, date truffles freeze well. Arrange them in a single layer until firm, then seal them in a freezer-safe container. Thaw a portion in the refrigerator before serving; a coconut or cocoa coating may become slightly damp as it defrosts.
Do date truffles have added sugar?
Not necessarily. Many date truffle recipes rely on dates for sweetness and contain no added sugar, but some include chocolate, syrup, or sweetened coatings. The recipe or ingredient list is the best way to tell.
Why won't my date truffles stick together?
Date truffles often fail to hold together when the dates are too dry or the mixture has not been blended finely enough. Soften and blend the dates again, or add a little nut butter until the mixture becomes cohesive without turning greasy.
What can you use instead of nuts in date truffles?
Seeds, such as pumpkin or sunflower seeds, can replace nuts in date truffles and still add texture. Oats or coconut can also help bulk out a recipe, though the mixture may need extra date paste or seed butter to bind.
Can you make date truffles without a food processor?
Yes, you can make date truffles without a food processor if the dates are very soft. Mash them thoroughly with a fork, finely chop or crush the other ingredients, then knead everything together by hand until it holds its shape.
Are date truffles the same as energy balls?
Date truffles are a type of no-bake bite, and many recipes overlap with energy balls. “Truffle” often describes a smaller, round shape with a coating such as cocoa or coconut, while energy balls may be larger or include oats.
Do date truffles need chocolate?
No, date truffles do not need chocolate. Cocoa powder gives many recipes a chocolate-like flavor without adding chocolate itself, while other versions use nuts, coconut, or spices. Some recipes do include melted chocolate for a richer coating or center.
Date truffle Vitamins & Minerals
Vitamins
B6
0.04mg · 2% DV
Biotin
0.6µg · 2% DV
B5
0.09mg · 2% DV
B3
0.28mg · 2% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.06mg · 3% DV
Magnesium
12mg · 3% DV
Phosphorus
19mg · 3% DV
Potassium ⭐
86mg · 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 72 calories in 1 piece (small) (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, no-bake sweet made by blending dates into a thick mixture, often with cocoa and other ingredients, then shaping it into bite-sized balls. It is a modern date-based treat rather than a traditional chocolate truffle. The dates give it a dense, chewy texture and deep sweetness, while cocoa can add a slightly bitter note. It works as a quick snack, a small dessert after a meal, or a bite with coffee or tea.
Most of its carbohydrates and fibre come from the dates, with some fat and protein contributed by other ingredients. It is energy-dense despite its small size, so one small piece—about 20 g—can be a satisfying portion. Pair it with unsweetened coffee or tea if you want to balance its sweetness.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Date truffle Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 38:1
Above the ideal 4:1 (38:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.