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Nut ball (30 kcal) Calories
Energy-dense, healthy snack, source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Nut ball (30 kcal) (7 g) has 32 calories. That works out to 450 calories per 100 g. It contains 2.5 g of carbs, 0.9 g of protein, 2.1 g of fat and 0.5 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Nut ball (30 kcal) Nutrition Facts
Selected: 1 piece (small) · 7 g
32
KCAL / 7G
Carbs
2.5g
· 1% DV
Protein
0.9g
· 2% DV
Fat
2.1g
· 3% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 11% · Fat 58%
Nut ball (30 kcal) nutrition facts table · 1 piece (small) (7 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.9 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 Nut ball (30 kcal)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 7 g | 32 kcal |
| 1 piece (mini) | 5 g | 23 kcal |
| 1 piece (large) | 10 g | 45 kcal |
| 2 piece (medium) | 14 g | 63 kcal |
| 1 piece (double) | 15 g | 68 kcal |
| 1 serving (medium) | 20 g | 90 kcal |
| 3 piece (large) | 21 g | 95 kcal |
| 5 piece (jumbo) | 35 g | 158 kcal |
| 1 pack (jumbo) | 35 g | 158 kcal |
| 100 g | 100 g | 450 kcal |
Calculated from 450 calories per 100 g.
Frequently Asked Questions About Nut ball (30 kcal)
Nut ball (30 kcal): Is it the same as an energy ball?
Usually, yes: a nut ball is a type of energy ball, a small, no-bake snack shaped from nuts and other ingredients. Names and recipes vary, so some energy balls may contain little or no nuts.
Nut ball (30 kcal): What keeps the mixture from falling apart?
A sticky ingredient holds a nut ball together. Dates and other dried fruits are common choices, but recipes differ; if the mixture crumbles, add a little more of its binder and mix again before shaping.
Nut ball (30 kcal): Do you need a food processor to make it?
No, a food processor is not essential for making a nut ball. Finely chopped or ground nuts can be mixed by hand with a sticky binder, though a processor makes it easier to get a uniform, shapeable mixture.
Nut ball (30 kcal): Can you make it without dates?
Yes, a nut ball can be made without dates. Try another soft dried fruit or a different binder suited to the recipe; adjust the mixture gradually so it holds together without becoming overly wet.
Nut ball (30 kcal): Should you eat it before or after a workout?
A nut ball can work as a convenient snack before or after exercise, depending on your appetite and the recipe. Its nuts and any dried fruit provide energy, but it is not a substitute for a full recovery meal when one is needed.
Nut ball (30 kcal): How can you make it less sweet?
Use less dried fruit or choose a recipe that relies on nuts rather than sweeteners to make a nut ball less sweet. Add the binder gradually, since cutting it out entirely may leave the mixture too crumbly to shape.
Nut ball (30 kcal): Is it safe for someone with a nut allergy?
No, a nut ball made with tree nuts or peanuts is not suitable for someone allergic to those ingredients. Recipes may also include sesame; check the specific ingredients and avoid it if the allergen is a concern.
Nut ball (30 kcal): Can you pack it for lunch without refrigeration?
A nut ball may be suitable to pack for a short outing if its ingredients are shelf-stable, but recipes differ. Keep it in a clean, sealed container and use an insulated bag when the ingredients need to stay cool.
Nut ball (30 kcal): Why is it sometimes coated in coconut or seeds?
Coconut, seeds, or crushed nuts are often used to coat a nut ball for extra texture and flavor. The coating is optional; press it onto the outside while the mixture is still slightly sticky so it adheres.
Nut ball (30 kcal): Can you serve it to young children?
A nut ball can be offered to a child only when its ingredients and texture are age-appropriate. Whole nuts and sticky, firm pieces can pose choking risks for young children; adapt the texture and follow safe-feeding guidance.
Nut ball (30 kcal) Vitamins & Minerals
Vitamins
Vitamin E
0.42mg · 3% DV
B1
0.03mg · 3% DV
Biotin
0.49µg · 2% DV
B6
0.02mg · 1% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.11mg · 5% DV
Phosphorus
18mg · 3% DV
Magnesium
9.8mg · 2% DV
Potassium ⭐
28mg · 1% DV
Sodium
2.8mg · 0% DV
Nut ball (30 kcal) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nut ball (30 kcal)
To burn the 32 calories in 1 piece (small) (7 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 Nut ball (30 kcal)?
A Nut ball (30 kcal) is a small, compact snack made from ground or finely chopped nuts. Depending on the recipe, seeds or dried fruit may be added to help bind the mixture and give it a softer, chewier texture. The flavour is usually rich and nutty, with some crunch if the ingredients are left coarsely chopped.
It works as a quick bite between meals, packed for a walk or workday, or served alongside tea or coffee. Though small, it is energy-dense and provides protein and fibre; one small piece is about 7 g. Pair it with fresh fruit for a more filling snack, or make homemade versions less sweet by keeping added sweeteners modest.
How Nutritious Is Nut ball (30 kcal)?
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 Nut ball (30 kcal) 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 Nut ball (30 kcal) Contain Allergens?
Contains these allergens:
Which Diets Is Nut ball (30 kcal) 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
Nut ball (30 kcal) Fat Profile
SATURATED
0.32g
MONOUNSATURATED
1.12g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.