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Protein Ball Calories
High-protein snack, typically made with nuts, dried fruit, and protein powder.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Protein Ball (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 11.4 g of carbs, 6.6 g of protein, 4.8 g of fat and 2 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Protein Ball Nutrition Facts
Selected: 1 piece (medium) · 30 g
117
KCAL / 30G
Carbs
11.4g
· 4% DV
Protein
6.6g
· 13% DV
Fat
4.8g
· 6% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 23% · Fat 37%
Protein Ball nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 6.6 g | 13% |
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 Protein Ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 117 kcal |
| 1 piece (small) | 20 g | 78 kcal |
| 1 serving (medium) | 40 g | 156 kcal |
| 1 piece (large) | 45 g | 176 kcal |
| 2 piece (double) | 60 g | 234 kcal |
| 1 serving (large) | 60 g | 234 kcal |
| 3 piece (triple) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
| 1 pack (jumbo) | 120 g | 468 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Protein Ball
How do you make a protein ball?
Mix soft dried fruit, oats, nut butter and, if you like, protein powder until the mixture holds together. Roll it into balls and chill until firm. Add liquid a little at a time if the mixture is too crumbly.
Are protein balls healthy?
Protein balls can be a convenient snack, especially when made with nuts, dried fruit and little or no added sugar. Some recipes are sweetened or energy-dense, so check the ingredients and treat them as a snack rather than a guaranteed health food.
How long do protein balls last in the fridge?
Homemade protein balls generally keep for about a week in an airtight container in the refrigerator. Their exact shelf life depends on the ingredients; discard them if they develop an unusual smell, appearance or texture.
Can you freeze protein balls?
Yes, protein balls freeze well. Freeze them in a single layer first, then transfer them to a sealed container so they do not stick together. Thaw a portion in the refrigerator before eating.
Do protein balls need protein powder?
No, protein balls can be made without protein powder. Nut butter, ground nuts, seeds or dairy ingredients can contribute protein, although the amount depends on the recipe. Add a little extra binder if removing the powder makes the mixture dry.
Why are my protein balls not sticking together?
Protein balls usually fail to hold together when the mixture has too many dry ingredients or not enough sticky binder. Add a small amount of nut butter, softened dates or liquid, mix again, and chill the mixture before rolling.
Are protein balls good before a workout?
Protein balls can work as a pre-workout snack if you tolerate them well. Their dried fruit and other ingredients provide food to fuel activity, but a nut-heavy ball may feel too filling right before exercise, so allow time to digest.
What is the difference between protein balls and energy balls?
Protein balls are often made with protein powder or other protein-rich ingredients, while energy balls commonly rely on dried fruit, oats and nuts. The names are not strictly defined, so compare the ingredients rather than assuming every recipe fits one category.
Can you make protein balls without dates?
Yes, protein balls do not require dates. Try another soft dried fruit, or use nut butter with a little honey or syrup as a binder. Adjust the dry ingredients until the mixture rolls without sticking excessively to your hands.
Can protein balls replace a meal?
Protein balls are usually better suited to a snack than a complete meal. They may not provide the range or volume of foods found in a balanced meal; pair them with other foods if you need something more substantial.
Protein Ball Vitamins & Minerals
Vitamins
B12
0.15µg · 6% DV
Biotin
1.8µg · 6% DV
B1
0.07mg · 6% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.08mg · 9% DV
Phosphorus
54mg · 8% DV
Manganese
0.17mg · 7% DV
Magnesium
20mg · 5% DV
Potassium ⭐
96mg · 3% DV
Sodium
36mg · 2% DV
Protein Ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Ball
To burn the 117 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 Protein Ball?
A Protein Ball is a small, usually no-bake snack made by combining ingredients such as nuts, dried fruit and protein powder. Recipes vary, and some are homemade while others are sold ready to eat.
It is typically sweet, nutty and chewy, making it easy to pack for work, travel or a post-exercise snack. A medium piece is about 30 g. It offers a notable amount of protein, but dried fruit and nuts also make it energy-dense, so it can be more filling than its small size suggests. Pair one with plain yogurt or a piece of fresh fruit for a simple snack.
How Nutritious Is Protein Ball?
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
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 Protein Ball 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 Protein Ball Contain Allergens?
Contains these allergens:
Which Diets Is Protein Ball 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
Protein Ball Fat Profile
SATURATED
0.84g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.