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Organic date cookie Calories
Organic cookie sweetened with dates
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Organic date cookie (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 20.3 g of carbs, 1.7 g of protein, 4.1 g of fat and 1.6 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Organic date cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
123
KCAL / 30G
Carbs
20.3g
· 7% DV
Protein
1.7g
· 3% DV
Fat
4.1g
· 5% 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 65% · Protein 5% · Fat 30%
Organic date cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0 g | |
| Sodium | 69 mg | 3% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 1.6 g | 6% |
| Protein | 1.7 g | 3% |
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 Organic date cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 123 kcal |
| 1 piece (mini) | 15 g | 62 kcal |
| 1 piece (small) | 22 g | 90 kcal |
| 1 piece (large) | 45 g | 185 kcal |
| 1 piece (jumbo) | 60 g | 246 kcal |
| 2 piece (double) | 60 g | 246 kcal |
| 3 piece (triple) | 90 g | 369 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (large) | 150 g | 615 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Organic date cookie
Are organic date cookies healthy?
Organic date cookies can be a useful alternative when you want a date-sweetened baked treat, but they are still cookies, not a substitute for whole fruit. Organic describes how ingredients are produced; it does not automatically make a cookie less sugary or less processed.
Do organic date cookies contain added sugar?
Some do, and some rely mainly on dates for sweetness. Dates contain natural sugars, while organic certification does not rule out added sugar; recipes and packaged products vary, so the ingredient list is the way to distinguish them.
How do you make an organic date cookie?
An organic date cookie is commonly made by mixing chopped dates or date paste into cookie dough and baking it. Dates add sweetness and moisture, while flour and a fat help form the dough; exact ingredients vary by recipe.
Why are my date cookies sticky inside?
Date cookies can stay sticky inside because dates hold moisture, especially when they are chopped into large pieces or used as a thick paste. Use evenly distributed date paste and let the cookies cool fully before judging their texture.
How should you store organic date cookies?
Store organic date cookies in an airtight container in a cool, dry place to keep them from absorbing moisture or going stale. Refrigeration can help with longer storage, but seal them well so they do not dry out or take on other food odors.
Can you freeze organic date cookies?
Yes, organic date cookies freeze well. Freeze them in a single layer first, then transfer them to a sealed freezer-safe container; thaw at room temperature so condensation does not make their surface soggy.
Can dates replace sugar in an organic date cookie recipe?
Date paste can replace some or all of the sugar in certain organic date cookie recipes, but it also adds moisture and bulk. A direct one-for-one swap may change how the dough spreads and bakes, so use a recipe designed for date paste.
Which dates work best in an organic date cookie?
Soft, moist dates are easiest to blend into an organic date cookie dough, while firmer dates work better when finely chopped. If the dates feel dry, soaking them briefly and draining them well makes them easier to mash without watering down the dough.
Can people with diabetes eat organic date cookies?
People with diabetes can include an organic date cookie only in a way that fits their individual blood-glucose plan; dates still contribute carbohydrates and sugars. Portion needs and medication vary, so ask a doctor or dietitian for advice specific to you.
What goes well with an organic date cookie?
An organic date cookie pairs well with unsweetened tea, coffee, or plain yogurt, which balances its sweetness. For a more filling snack, have it with a protein-rich food rather than treating a date cookie as a replacement for fresh fruit.
Organic date cookie Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B3
0.63mg · 4% DV
Biotin
0.93µg · 3% DV
B6
0.05mg · 3% DV
Minerals
Manganese
0.22mg · 10% DV
Selenium
5.1µg · 9% DV
Copper
0.07mg · 8% DV
Phosphorus
44mg · 6% DV
Sodium
69mg · 3% DV
Potassium ⭐
101mg · 3% DV
Organic date cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Organic date cookie
To burn the 123 calories in 1 piece (medium) (30 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 Organic date cookie?
Organic date cookie is a baked cookie sweetened with dates, often combining a flour-based dough with the fruit’s naturally deep, caramel-like sweetness. Depending on the recipe, you may notice soft date pieces or a smoother, even sweetness throughout; the texture can range from tender to crisp. It works as a simple snack with tea or coffee, or as a small sweet after a meal. Dates bring some fibre, but this is still an energy-dense treat, at 410 calories per 100 g. For a lighter snack, enjoy one medium cookie with fresh fruit or unsweetened tea rather than adding another sweet.
How Nutritious Is Organic date cookie?
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 Organic date cookie 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 Organic date cookie Contain Allergens?
Contains these allergens:
Which Diets Is Organic date cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Organic date cookie Fat Profile
SATURATED
0.93g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.