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Oat date bite Calories
Naturally sweet, contains fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Oat date bite (25 g) has 80 calories. That works out to 320 calories per 100 g. It contains 23.8 g of carbs, 3.8 g of protein, 6.3 g of fat and 2.5 g of fiber. Its 0.4 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Oat date bite Nutrition Facts
Selected: 1 piece (small) · 25 g
80
KCAL / 25G
Carbs
23.8g
· 9% DV
Protein
3.8g
· 8% DV
Fat
6.3g
· 8% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 9% · Fat 34%
Oat date bite nutrition facts table · 1 piece (small) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 2.5 g | 9% |
| Protein | 3.8 g | 8% |
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 Oat date bite?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 25 g | 80 kcal |
| 1 piece (mini) | 15 g | 48 kcal |
| 1 serving (small) | 30 g | 96 kcal |
| 2 piece (medium) | 50 g | 160 kcal |
| 1 serving (medium) | 60 g | 192 kcal |
| 3 piece (large) | 75 g | 240 kcal |
| 1 serving (large) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 cup (chopped) | 120 g | 384 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Oat date bite
How do you make an oat date bite?
An oat date bite is made by blending pitted dates with oats until the mixture sticks together, then shaping it into small pieces. If the dates are dry, soften them first; add a little water only if the mixture needs help binding.
Can you make oat date bites without baking?
Yes, oat date bites are commonly made without baking. Blend the dates and oats into a sticky mixture, shape it, and chill it so the pieces firm up. Baking is unnecessary unless you specifically want a drier, toasted texture.
Why are my oat date bites crumbly?
Oat date bites usually crumble when the dates are too dry or there is too much oat for the mixture to bind. Blend the mixture again, or add a little softened date or water until it holds together when pressed.
Do you need to soak dates before making oat date bites?
No, soft dates usually do not need soaking for oat date bites. Soak firm or dry dates in warm water until pliable, then drain them well; excess water can make the mixture too sticky to shape.
Which dates work best for oat date bites?
Soft, moist dates work best for oat date bites because they blend into a sticky binder. If your dates are firm, soak and drain them before blending; remove every pit, since even a small piece can damage a blender.
How should you store oat date bites?
Store oat date bites in a sealed container in the refrigerator to keep them fresh and firm. Discard any pieces that develop an unusual smell, visible mold, or a changed texture.
Can you freeze oat date bites?
Yes, oat date bites freeze well. Freeze them in a single layer first, then transfer them to a sealed container so they do not stick together; thaw the pieces in the refrigerator before eating.
What can you add to oat date bites besides oats and dates?
You can add nut butter, chopped nuts, cocoa, or cinnamon to oat date bites for extra flavor and texture. Add mix-ins gradually, since too much dry material can stop the dates from binding the mixture.
Are oat date bites a good snack before a workout?
Oat date bites can work as a convenient pre-workout snack because they are easy to carry and contain carbohydrate from dates and oats. Try one before training to see how it feels, especially if eating close to exercise bothers your stomach.
Are oat date bites suitable for people with diabetes?
Oat date bites are not automatically suitable for everyone with diabetes: dates contain natural sugars that can affect blood glucose. Keep the portion modest and ask your clinician or dietitian how it fits your individual meal plan.
Oat date bite Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B6
0.06mg · 4% DV
B5
0.15mg · 3% DV
Biotin
0.75µg · 3% DV
Minerals
Manganese
0.35mg · 15% DV
Copper
0.06mg · 7% DV
Phosphorus
41mg · 6% DV
Magnesium
16mg · 4% DV
Potassium ⭐
98mg · 3% DV
Sodium
3mg · 0% DV
Oat date bite Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat date bite
To burn the 80 calories in 1 piece (small) (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 Oat date bite?
An oat date bite is a small sweet snack made by combining oats with dates, often mashed or blended and shaped into bite-sized pieces. It is a contemporary, practical recipe rather than a dish tied to one particular region; some versions include nuts, seeds or cocoa, too. Dates bring a mellow caramel-like sweetness, while oats give the bite a soft, slightly chewy texture. It works well as a portable snack, alongside tea or coffee, or with yoghurt for a simple breakfast or afternoon break. Its sweetness comes largely from the dates, and it provides fibre, so a small piece can be a convenient option when you want something sweet between meals.
How Nutritious Is Oat date bite?
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
High
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 Oat date bite 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 Oat date bite Contain Allergens?
Contains these allergens:
Which Diets Is Oat date bite Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat date bite Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.57g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.