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Raw date candy Calories
Raw date candy
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Raw date candy (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 22.5 g of carbs, 0.7 g of protein, 0.2 g of fat and 2.3 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Raw date candy Nutrition Facts
Selected: 3 piece (medium) · 30 g
96
KCAL / 30G
Carbs
22.5g
· 8% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Raw date candy nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.6 mg | 0% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 2.3 g | 8% |
| Protein | 0.7 g | 1% |
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 3 Pieces of Raw date candy?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 30 g | 96 kcal |
| 1 piece (small) | 10 g | 32 kcal |
| 2 piece (small) | 20 g | 64 kcal |
| 5 piece (large) | 50 g | 160 kcal |
| 1 cup (chopped) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 pack (whole) | 100 g | 320 kcal |
| 10 piece (jumbo) | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Raw date candy
What is raw date candy made from?
Raw date candy is typically made by mashing or grinding dates and shaping the mixture into small sweets. Recipes vary: some add nuts, spices, or cocoa, so the exact ingredients depend on the product or recipe.
How do you make raw date candy at home?
Remove the pits from soft dates, then mash or blend the fruit until it holds together. Shape it into small pieces; if the mixture is too sticky, mix in a little ground nuts or another dry ingredient.
Is raw date candy the same as date paste or date syrup?
No. Raw date candy is usually a shaped, solid sweet, date paste is a soft ingredient used in recipes, and date syrup is pourable. Their moisture and texture differ, so they are not always interchangeable in equal amounts.
Does “raw” mean raw date candy is never heated?
Not necessarily. “Raw” usually indicates that the dates are not baked or cooked as part of the recipe, but processing methods vary. The word alone does not guarantee that a particular product has never been exposed to heat.
Can you use raw date candy instead of sugar in baking?
Sometimes, but it will not behave like granulated sugar. Raw date candy adds moisture and fruit solids, which can change a batter’s texture and browning; it works better in some bars and energy bites than in delicate cakes.
Does raw date candy dissolve in tea or coffee?
It may soften, but solid pieces usually do not dissolve as quickly or evenly as granulated sugar. Mash or finely chop the candy first, or enjoy it alongside the drink rather than expecting it to sweeten the cup uniformly.
How should you store raw date candy?
Keep raw date candy in a tightly closed container in a cool, dry place. Heat and humidity can make it sticky or soft; refrigerate homemade candy if needed, and discard it if you see mold or notice an unusual smell.
Is raw date candy a healthier alternative to regular candy?
It can offer more fiber than many sweets because it is made from dates, but it is still a concentrated sweet. Its minimally processed nature does not make it sugar-free, so treat it as a sweet rather than an unlimited snack.
Can raw date candy raise blood sugar?
Yes. Dates contain sugars and carbohydrates, so raw date candy can raise blood glucose even though it also contains fiber. If you have diabetes, account for the portion in your meal plan and ask your clinician or dietitian about an appropriate amount.
Why is raw date candy so sticky?
Dates are naturally moist and contain sticky sugars, which help hold raw date candy together. If yours is difficult to handle, chill it briefly or lightly coat your hands with water while shaping it.
Raw date candy Vitamins & Minerals
Vitamins
B5
0.24mg · 5% DV
B6
0.08mg · 5% DV
B3
0.48mg · 3% DV
Biotin
0.45µg · 2% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
195mg · 6% DV
Manganese
0.09mg · 4% DV
Magnesium
16mg · 4% DV
Sodium
0.6mg · 0% DV
Raw date candy Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw date candy
To burn the 96 calories in 3 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 date candy?
Raw date candy is a sweet made by mashing or pressing dates into small pieces, without baking them. It has the dates’ naturally deep, caramel-like sweetness and is usually soft and chewy, though firmer versions are also possible. Dates are widely eaten across the Middle East and North Africa, and date-based sweets are familiar well beyond those regions.
Enjoy it as a small snack, with tea or coffee, or as a naturally sweet bite after a meal. It is rich in carbohydrates and provides some fibre; a 30 g serving is a handy way to keep its concentrated sweetness in perspective. Pair a piece with plain yoghurt or a few nuts for a more balanced snack.
How Nutritious Is Raw date candy?
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 Raw date candy 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 date candy Contain Allergens?
No known major allergens
Which Diets Is Raw date candy 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
Raw date candy Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.