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Unsweetened date walnut cocoa mixture Calories
No added sugar mixture with natural sweetness, fiber, and healthy fats from walnuts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Unsweetened date walnut cocoa mixture (20 g) has 86 calories. That works out to 430 calories per 100 g. It contains 10.6 g of carbs, 1.4 g of protein, 4.8 g of fat and 2.1 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 42 (medium), so it raises blood sugar at a moderate pace.
Unsweetened date walnut cocoa mixture Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
86
KCAL / 20G
Carbs
10.6g
· 4% DV
Protein
1.4g
· 3% DV
Fat
4.8g
· 6% 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 46% · Protein 6% · Fat 48%
Unsweetened date walnut cocoa mixture nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 2.1 g | 8% |
| Protein | 1.4 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 1 Tablespoon of Unsweetened date walnut cocoa mixture?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 86 kcal |
| 1 teaspoon (small) | 8 g | 34 kcal |
| 1 piece (small) | 25 g | 108 kcal |
| 0.25 cup (quarter) | 35 g | 151 kcal |
| 2 tablespoon (double) | 40 g | 172 kcal |
| 1 piece (medium) | 40 g | 172 kcal |
| 1 serving (large) | 50 g | 215 kcal |
| ½ cup (half) | 70 g | 301 kcal |
| 100 g | 100 g | 430 kcal |
| 1 cup (whole) | 140 g | 602 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Unsweetened date walnut cocoa mixture
How do you make an unsweetened date walnut cocoa mixture?
Make an unsweetened date walnut cocoa mixture by blending pitted dates with walnuts and unsweetened cocoa until combined. If the dates are too dry for the mixture to hold together, add a little water and blend again.
Why is an unsweetened date walnut cocoa mixture sweet?
An unsweetened date walnut cocoa mixture tastes sweet because dates contain natural sugars. “Unsweetened” means no sugar has been added; it does not mean the mixture is sugar-free or contains no naturally occurring sugars.
How can you eat an unsweetened date walnut cocoa mixture?
Eat an unsweetened date walnut cocoa mixture by itself, spoon it over yogurt or oatmeal, or blend it into a smoothie. Its date-and-cocoa flavor also works as a filling for homemade energy bites.
How long does an unsweetened date walnut cocoa mixture last in the fridge?
An unsweetened date walnut cocoa mixture keeps best refrigerated in a clean, airtight container. Because dates can retain moisture, use a clean, dry spoon and discard the mixture if you notice mold or an unusual smell.
Can you freeze an unsweetened date walnut cocoa mixture?
Yes, you can freeze an unsweetened date walnut cocoa mixture. Divide it into portions and seal them in an airtight container; thaw a portion in the refrigerator when needed and avoid refreezing it after thawing.
Do dates need soaking for an unsweetened date walnut cocoa mixture?
No, soft dates usually blend easily into an unsweetened date walnut cocoa mixture without soaking. If your dates are firm or dry, soak them briefly in warm water, then drain them well before blending.
Can you use an unsweetened date walnut cocoa mixture instead of chocolate spread?
Yes, an unsweetened date walnut cocoa mixture can work as a less-sweet-tasting alternative to chocolate spread, though the dates still make it naturally sweet. Spread it on toast or fruit, and adjust the cocoa to your taste.
Is an unsweetened date walnut cocoa mixture a good pre-workout snack?
An unsweetened date walnut cocoa mixture can be a convenient snack before exercise because dates provide carbohydrates. Its walnuts make it relatively rich, so try a small amount well before activity if larger snacks feel heavy.
Is an unsweetened date walnut cocoa mixture suitable for people with diabetes?
An unsweetened date walnut cocoa mixture has no added sugar, but dates still contain natural sugars and can affect blood glucose. If you have diabetes, ask your clinician or dietitian how to fit it into your meal plan.
Does an unsweetened date walnut cocoa mixture help with weight loss?
An unsweetened date walnut cocoa mixture does not cause weight loss by itself. It can fit into a weight-loss eating plan, but keep portions modest because dates and walnuts make it a concentrated snack.
Unsweetened date walnut cocoa mixture Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
Biotin
0.8µg · 3% DV
B1
0.03mg · 3% DV
B2
0.02mg · 2% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.3mg · 13% DV
Phosphorus
37mg · 5% DV
Magnesium
22mg · 5% DV
Potassium ⭐
112mg · 3% DV
Sodium
1mg · 0% DV
Unsweetened date walnut cocoa mixture Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsweetened date walnut cocoa mixture
To burn the 86 calories in 1 tablespoon (medium) (20 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 Unsweetened date walnut cocoa mixture?
Unsweetened date walnut cocoa mixture brings together naturally sweet dates, rich-tasting walnuts and pleasantly bitter cocoa, with no sugar added. Depending on how finely the ingredients are chopped or blended, it can be soft and cohesive or have a pleasantly uneven, nutty texture.
It works as a small snack on its own, or spooned over porridge, yogurt or toast; in places where dates are a familiar pantry staple, it also makes an easy alternative to a sweet spread. Dates provide most of its sweetness and carbohydrates, while walnuts contribute fat and the mixture supplies fibre. A 20 g serving is a practical starting portion, and pairing it with plain yogurt can make for a more filling snack without adding extra sweetness.
How Nutritious Is Unsweetened date walnut cocoa mixture?
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 Unsweetened date walnut cocoa mixture 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 Unsweetened date walnut cocoa mixture Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened date walnut cocoa mixture Good For?
Vegan
✓ 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
Unsweetened date walnut cocoa mixture Fat Profile
SATURATED
0.52g
MONOUNSATURATED
0.96g
POLYUNSATURATED
2.54g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.