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Stuffed date with walnut Calories
Energy and fiber source, natural sweet, healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Stuffed date with walnut (40 g) has 128 calories. That works out to 320 calories per 100 g. It contains 24.2 g of carbs, 1.7 g of protein, 3.4 g of fat and 2.9 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Stuffed date with walnut Nutrition Facts
Selected: 2 piece (medium) · 40 g
128
KCAL / 40G
Carbs
24.2g
· 9% DV
Protein
1.7g
· 3% DV
Fat
3.4g
· 4% 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 72% · Protein 5% · Fat 23%
Stuffed date with walnut nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 24.2 g | 9% |
| Fiber | 2.9 g | 10% |
| 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 2 Pieces of Stuffed date with walnut?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 128 kcal |
| 1 piece (small) | 20 g | 64 kcal |
| 3 piece (large) | 60 g | 192 kcal |
| 1 serving (medium) | 60 g | 192 kcal |
| 100 g | 100 g | 320 kcal |
| 5 piece (jumbo) | 100 g | 320 kcal |
| 1 serving (large) | 100 g | 320 kcal |
| 10 piece (extra large) | 200 g | 640 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Stuffed date with walnut
What is a stuffed date with walnut?
A stuffed date with walnut is a pitted date filled with a walnut piece. The simple homemade version uses just those two ingredients, although some packaged varieties add coatings or sweeteners.
How do you make a stuffed date with walnut at home?
To make a stuffed date with walnut, split a pitted date lengthwise without cutting it all the way through, then press in a walnut piece. If the date is firm, let it soften at room temperature first.
Which dates work best for a stuffed date with walnut?
Large, soft dates such as Medjool are easiest to fill with a walnut. Smaller or drier dates also work, but they may need a gentler opening so the date does not split apart.
Does a stuffed date with walnut need to be refrigerated?
A stuffed date with walnut does not always need refrigeration if kept in a cool, dry place in a sealed container. Refrigerate it in warm or humid conditions, especially if the dates are very soft.
How long does a stuffed date with walnut keep?
A stuffed date with walnut keeps best in an airtight container in a cool, dry spot, but its shelf life varies with the dates’ moisture and how it was prepared. Follow the package date for a store-bought version and discard any showing mold or rancid-smelling walnuts.
Can you freeze a stuffed date with walnut?
Yes, you can freeze a stuffed date with walnut in a sealed freezer-safe container. Thaw the pieces in the refrigerator before eating; freezing may make the date a little softer, but it remains suitable for a snack or dessert.
Are walnuts in a stuffed date with walnut supposed to be whole or chopped?
Either works in a stuffed date with walnut: use a walnut half for a firm, easy-to-see filling, or chopped walnut if the date is small. Check that the pieces are free of shell fragments before filling.
How do you serve a stuffed date with walnut?
Serve a stuffed date with walnut as a small sweet bite with coffee or tea, or arrange several on a dessert plate. It can also be chopped over oatmeal or yogurt when you want the date and walnut flavors together.
Can a stuffed date with walnut raise blood sugar?
Yes, a stuffed date with walnut can raise blood sugar because dates contain naturally occurring sugars. Walnut adds fat and fiber but does not cancel that effect; people managing diabetes should account for the portion in their meal plan.
Does eating a stuffed date with walnut cause weight gain?
Eating a stuffed date with walnut can contribute to weight gain if it regularly adds more energy than your body uses. Having it instead of another sweet snack is different from adding it on top of your usual meals.
Stuffed date with walnut Vitamins & Minerals
Vitamins
B5
0.24mg · 5% DV
B6
0.07mg · 4% DV
B1
0.03mg · 3% DV
Biotin
0.8µg · 3% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
192mg · 6% DV
Magnesium
22mg · 5% DV
Manganese
0.09mg · 4% DV
Sodium
0.8mg · 0% DV
Stuffed date with walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed date with walnut
To burn the 128 calories in 2 piece (medium) (40 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 Stuffed date with walnut?
Stuffed date with walnut pairs a soft, naturally sweet date with the earthy crunch of a walnut tucked inside. Dates have long been eaten across the Middle East and nearby regions, and filling them with nuts is a simple way to turn the fruit into a small treat or an attractive offering for guests.
Enjoy it as a sweet bite with tea or coffee, add it to a snack plate, or serve it after a meal; it needs no extra sweetening. The chewy fruit and crisp nut make a satisfying contrast, while the dates contribute energy and fibre. One medium piece is a convenient portion, and pairing it with plain yogurt can make a more substantial snack.
How Nutritious Is Stuffed date with walnut?
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 Stuffed date with walnut 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 Stuffed date with walnut Contain Allergens?
Contains these allergens:
Which Diets Is Stuffed date with walnut 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
Stuffed date with walnut Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.88g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.