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Raw cocoa ball Calories
An uncooked energy bite typically made with dates, nuts, and cocoa.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw cocoa ball (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 16.2 g of carbs, 2.6 g of protein, 5.1 g of fat and 2.9 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Raw cocoa ball Nutrition Facts
Selected: 1 piece (medium) · 30 g
117
KCAL / 30G
Carbs
16.2g
· 6% DV
Protein
2.6g
· 5% DV
Fat
5.1g
· 7% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 9% · Fat 37%
Raw cocoa ball nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 2.9 g | 10% |
| Protein | 2.6 g | 5% |
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 Raw cocoa ball?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 117 kcal |
| 1 piece (small) | 15 g | 59 kcal |
| 1 ounce (medium) | 28.4 g | 111 kcal |
| 1 serving (medium) | 30 g | 117 kcal |
| 1 piece (large) | 45 g | 176 kcal |
| 2 piece (medium) | 60 g | 234 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Raw cocoa ball
What is a raw cocoa ball made of?
A raw cocoa ball is usually made from dates, nuts, and cocoa blended into a soft mixture and rolled into bite-sized portions. Recipes vary: some add coconut, seeds, or nut butter, while others keep the ingredient list very short.
How do you make raw cocoa balls without a food processor?
You can make raw cocoa balls without a food processor by finely chopping soft dates and nuts, then kneading them together with cocoa. If the dates are firm, soak them briefly and drain well before mixing so the balls hold their shape.
Are raw cocoa balls the same as bliss balls?
Yes, raw cocoa balls are a type of bliss ball: both are usually no-bake bites made from dried fruit, nuts, and other flavourings. The names are used loosely, so recipes called bliss balls may not contain cocoa or dates.
Can you bake raw cocoa balls?
No, raw cocoa balls are meant to be eaten without baking. Heating them changes their texture and makes them a different kind of snack; if the mixture is too soft, chill it rather than putting it in the oven.
Can you make raw cocoa balls without dates?
Yes, you can make raw cocoa balls without dates by using soft dried figs or apricots instead. These fruits may bind the mixture differently, so add them gradually and adjust with a little water or nut butter until it holds together.
How do you keep raw cocoa balls from being too sticky?
To make raw cocoa balls less sticky, chill the mixture before rolling and lightly coat your hands with water. If the mixture remains tacky, blend in a small amount of ground nuts or coconut rather than adding more dried fruit.
How long do raw cocoa balls last in the fridge?
Raw cocoa balls keep best in a sealed container in the refrigerator. Their shelf life depends on the freshness and moisture of the ingredients, so use clean hands when handling them and discard any that develop an unusual smell or appearance.
Can raw cocoa balls be frozen?
Yes, raw cocoa balls freeze well in a sealed freezer-safe container. Freeze them in a single layer first if you want to prevent sticking, then thaw a portion in the refrigerator before eating for a softer texture.
Can you use cacao powder instead of cocoa powder in raw cocoa balls?
Yes, cacao powder can replace cocoa powder in raw cocoa balls, usually in the same recipe. The flavour may taste more intense or bitter, so taste the mixture before rolling and adjust the sweetness with a little extra date if needed.
Are raw cocoa balls a good snack before a workout?
Yes, a raw cocoa ball can be a convenient pre-workout snack because its dates provide carbohydrates and it is easy to carry. Have it far enough ahead to feel comfortable, since the nuts and fibre may feel heavy during exercise.
Raw cocoa ball Vitamins & Minerals
Vitamins
Vitamin E
0.96mg · 6% DV
B2
0.05mg · 4% DV
B6
0.05mg · 3% DV
B1
0.04mg · 3% DV
Minerals
Copper
0.2mg · 22% DV
Manganese
0.33mg · 14% DV
Magnesium
35mg · 8% DV
Phosphorus
57mg · 8% DV
Potassium ⭐
177mg · 5% DV
Sodium
4.5mg · 0% DV
Raw cocoa ball Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw cocoa 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 Raw cocoa ball?
A Raw cocoa ball is a small, uncooked sweet usually made by blending dates, nuts and cocoa, then shaping the mixture into bite-sized rounds. Recipes vary, with different nuts or extra ingredients used for flavour and texture.
It is typically dense and chewy, with the dates’ mellow sweetness balanced by cocoa’s slight bitterness. In the places where it is made, it is often enjoyed as a snack or a simple no-bake treat; it also works alongside coffee or tea for readers elsewhere. Dates and nuts give it fibre, but it is energy-dense for its size. Keep to one piece for a modest snack, or pair it with fresh fruit if you want something less rich.
How Nutritious Is Raw cocoa 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
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 Raw cocoa ball 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 Raw cocoa ball Contain Allergens?
Contains these allergens:
Which Diets Is Raw cocoa ball Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw cocoa ball Fat Profile
SATURATED
1.35g
MONOUNSATURATED
2.43g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 25.2:1
Above the ideal 4:1 (25.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.