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Sugar-free date-filled buckwheat cookie Calories
No added sugar; provides naturally occurring sugars from dates, fiber, and minerals.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sugar-free date-filled buckwheat cookie (30 g) has 104 calories. That works out to 345 calories per 100 g. It contains 18.5 g of carbs, 1.9 g of protein, 2.8 g of fat and 2.1 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Sugar-free date-filled buckwheat cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
104
KCAL / 30G
Carbs
18.5g
· 7% DV
Protein
1.9g
· 4% DV
Fat
2.8g
· 4% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 7% · Fat 24%
Sugar-free date-filled buckwheat cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 35 mg | 2% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 2.1 g | 8% |
| Protein | 1.9 g | 4% |
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 Sugar-free date-filled buckwheat cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 104 kcal |
| 1 piece (mini) | 18 g | 62 kcal |
| 1 piece (small) | 25 g | 86 kcal |
| 1 piece (large) | 45 g | 155 kcal |
| 1 piece (jumbo) | 60 g | 207 kcal |
| 2 piece (double) | 60 g | 207 kcal |
| 1 serving (medium) | 60 g | 207 kcal |
| 3 piece (triple) | 90 g | 311 kcal |
| 100 g | 100 g | 345 kcal |
Calculated from 345 calories per 100 g.
Frequently Asked Questions About Sugar-free date-filled buckwheat cookie
Does a sugar-free date-filled buckwheat cookie contain sugar?
Yes. “Sugar-free” usually means no sugar has been added; dates still contribute naturally occurring sugars to the cookie. The date filling is also what gives it much of its sweetness, so it is not sugar-free in the sense of containing no sugars.
Can people with diabetes eat a sugar-free date-filled buckwheat cookie?
Some people can fit a small portion into their meal plan, but the sugars naturally present in dates can affect blood glucose. Buckwheat flour does not make the cookie sugar-free. Ask your doctor or dietitian how it fits your individual plan.
How do you make a sugar-free date-filled buckwheat cookie?
Make a dough with buckwheat flour and the recipe’s fat and binding ingredients, then wrap it around a thick date paste and bake. The dates provide sweetness, so the recipe can be made without adding sugar.
How do you keep the date filling from leaking out of a sugar-free date-filled buckwheat cookie?
Use a thick date paste rather than a runny one, and seal the dough completely around the filling. If the paste is too loose, chill it briefly or add a little more mashed date before shaping the cookies.
Why does a sugar-free date-filled buckwheat cookie crumble?
Buckwheat flour contains no gluten, so the dough has less elasticity than wheat-based dough. If it feels dry, add the recipe’s liquid gradually until it holds together, and let the dough rest before shaping it around the date filling.
How should you store a sugar-free date-filled buckwheat cookie?
Let the cookies cool completely, then keep them in an airtight container in a cool, dry place. The date filling can soften the cookie over time, so avoid a humid spot and discard any that develop mold or an unusual smell.
Can you freeze a sugar-free date-filled buckwheat cookie?
Yes. Freeze the cookies only after they have cooled completely, with parchment between layers to keep them from sticking together. Thaw them at room temperature before serving.
What does buckwheat flour do in a sugar-free date-filled buckwheat cookie?
Buckwheat flour gives the cookie an earthy, slightly nutty flavor and a tender, sometimes crumbly texture. Despite its name, buckwheat is not wheat; it is a naturally gluten-free seed used like a grain.
Is a sugar-free date-filled buckwheat cookie a good snack before a workout?
It can work as a small pre-workout snack if you tolerate it well. The date filling supplies quick-digesting carbohydrates, while the cookie’s fiber may feel heavy for some people close to exercise, so allow time to see how it suits you.
Can you use date paste instead of chopped dates in a sugar-free date-filled buckwheat cookie?
Yes. Thick date paste makes a smoother, more even filling than chopped dates and is easier to seal inside the dough. Avoid watery paste, which can leak during baking and make the center too soft.
Sugar-free date-filled buckwheat cookie Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B3
0.69mg · 4% DV
Biotin
1.2µg · 4% DV
B6
0.07mg · 4% DV
Minerals
Manganese
0.28mg · 12% DV
Copper
0.1mg · 11% DV
Phosphorus
59mg · 8% DV
Magnesium
32mg · 8% DV
Potassium ⭐
116mg · 3% DV
Sodium
35mg · 2% DV
Sugar-free date-filled buckwheat cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free date-filled buckwheat cookie
To burn the 104 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 Sugar-free date-filled buckwheat cookie?
A sugar-free date-filled buckwheat cookie is a baked treat made with buckwheat flour and a date-based centre. It has no added sugar; the dates provide its sweetness, along with naturally occurring sugars. Recipes vary, but the dough may also include nuts or warming spices.
The filling is soft and richly sweet, while the buckwheat casing can be crumbly or lightly crisp. It works well with tea or coffee as a snack, or as a small sweet alongside breakfast. It provides fibre and minerals, though it is still a carbohydrate-rich treat; a 100 g portion has 7.1 g of fibre. Pair it with unsweetened tea, or have one medium cookie with fruit or plain yoghurt for a more balanced snack.
How Nutritious Is Sugar-free date-filled buckwheat 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 Sugar-free date-filled buckwheat 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 Sugar-free date-filled buckwheat cookie Contain Allergens?
No known major allergens
Which Diets Is Sugar-free date-filled buckwheat cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sugar-free date-filled buckwheat cookie Fat Profile
SATURATED
0.38g
MONOUNSATURATED
1.42g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 37:1
Above the ideal 4:1 (37:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.