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Vegan date cookie Calories
Vegan cookie sweetened with dates
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegan date cookie (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 19.1 g of carbs, 1.7 g of protein, 5.2 g of fat and 1.7 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Vegan date cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
129
KCAL / 30G
Carbs
19.1g
· 7% DV
Protein
1.7g
· 3% DV
Fat
5.2g
· 7% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 5% · Fat 36%
Vegan date cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0.01 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 19.1 g | 7% |
| Fiber | 1.7 g | 6% |
| 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 1 Medium Vegan date cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 129 kcal |
| ½ piece (half) | 15 g | 65 kcal |
| 1 piece (small) | 18 g | 77 kcal |
| 1 piece (large) | 45 g | 194 kcal |
| 2 piece (double) | 60 g | 258 kcal |
| 1 serving (medium) | 75 g | 323 kcal |
| 3 piece (triple) | 90 g | 387 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (small) | 150 g | 645 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Vegan date cookie
How do you make a vegan date cookie?
A vegan date cookie is usually made with pitted dates, flour, oil, and a raising agent. Mash or blend the dates, mix them into the dough, shape the cookies, and bake according to your recipe; exact timing varies with the oven and cookie size.
Can dates replace sugar in a vegan date cookie?
Yes, dates can sweeten a vegan date cookie instead of granulated sugar. Mashed dates or date paste also add moisture, so the dough may need less liquid; expect a softer, chewier result than a cookie made with dry sugar.
How do you make date paste for vegan date cookies?
To make date paste for vegan date cookies, remove the pits and blend the dates until smooth. If they are firm, soak them briefly in warm water and drain them first; add only enough water to help the blender run.
Why are my vegan date cookies falling apart?
Vegan date cookies can crumble if the dough is too dry or has not been mixed enough to hold together. Add a little water or plant milk at a time and let the dough rest; adding too much liquid can make the cookies spread.
Are vegan date cookies soft or crunchy?
Vegan date cookies can be soft and chewy or crisp, depending on the recipe and baking time. A dough with date paste and a shorter bake tends to stay softer, while baking longer dries the cookies and makes them crunchier.
Can you freeze vegan date cookies?
Yes, vegan date cookies freeze well once fully cooled. Place them in an airtight container or freezer bag, separating layers if needed; thaw at room temperature before serving.
How should you store vegan date cookies so they stay fresh?
Store vegan date cookies in an airtight container in a cool, dry place after they have completely cooled. Sealing them while warm traps moisture and can affect their texture; keep soft and crisp cookies separate.
What can replace eggs in vegan date cookies?
Mashed banana, applesauce, or ground flaxseed mixed with water can replace eggs in vegan date cookies. Date paste also helps bind and moisten the dough, although it will add more date flavor and may change the texture.
Are vegan date cookies healthier than regular cookies?
Not automatically: vegan date cookies are still sweet baked treats, even when dates provide the sweetness. Dates contribute fruit-based sweetness and some fiber, but they do not make the cookie equivalent to a serving of whole fruit.
What goes well with vegan date cookies?
Vegan date cookies pair well with unsweetened tea, coffee, or plant milk. Their naturally sweet date flavor works especially well with drinks that are not heavily sweetened.
Vegan date cookie Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B3
0.57mg · 4% DV
Biotin
0.9µg · 3% DV
Vitamin E
0.42mg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.17mg · 7% DV
Selenium
2.4µg · 4% DV
Phosphorus
29mg · 4% DV
Sodium
66mg · 3% DV
Potassium ⭐
78mg · 2% DV
Vegan date cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan date cookie
To burn the 129 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 Vegan date cookie?
A vegan date cookie is a baked sweet made with a plant-based dough and dates, which may be mixed into the dough or used as a soft filling. Recipes vary, but dates give the cookie its rounded sweetness and a tender, chewy note against the baked exterior. It makes a familiar homemade-style treat rather than a crisp, plain biscuit.
Enjoy it with tea or coffee as a snack, or serve it as a small dessert. Dates contribute some fibre, though the cookie is still energy-dense at 430 calories per 100 g. Its sweetness pairs well with unsweetened drinks; for a lighter snack, have one small piece alongside fresh fruit.
How Nutritious Is Vegan date cookie?
Nutrient density
Low
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 Vegan date 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 Vegan date cookie Contain Allergens?
Contains these allergens:
Which Diets Is Vegan date cookie Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegan date cookie Fat Profile
SATURATED
1.23g
MONOUNSATURATED
2.13g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 43.5:1
Above the ideal 4:1 (43.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.