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Walnut, date & cocoa energy balls Calories
Natural energy source, rich in fiber & healthy fats, no refined sugar
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Walnut, date & cocoa energy balls (40 g) has 156 calories. That works out to 390 calories per 100 g. It contains 19.4 g of carbs, 2.9 g of protein, 7.4 g of fat and 3.1 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Walnut, date & cocoa energy balls Nutrition Facts
Selected: 2 piece (medium) · 40 g
156
KCAL / 40G
Carbs
19.4g
· 7% DV
Protein
2.9g
· 6% DV
Fat
7.4g
· 9% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 7% · Fat 43%
Walnut, date & cocoa energy balls nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 3.1 g | 11% |
| Protein | 2.9 g | 6% |
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 Walnut, date & cocoa energy balls?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 156 kcal |
| 1 piece (small) | 20 g | 78 kcal |
| 1 serving (small) | 30 g | 117 kcal |
| 1 serving (medium) | 50 g | 195 kcal |
| 3 piece (large) | 60 g | 234 kcal |
| 1 serving (large) | 80 g | 312 kcal |
| 100 g | 100 g | 390 kcal |
| 5 piece (jumbo) | 100 g | 390 kcal |
| 1 pack (jumbo) | 120 g | 468 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Walnut, date & cocoa energy balls
How do you make walnut, date & cocoa energy balls?
Walnut, date & cocoa energy balls are made by blending walnuts, soft dates and cocoa until the mixture holds together, then rolling it into balls. If it crumbles, add a little more date; if it feels sticky, add ground walnuts.
Can walnut, date & cocoa energy balls be made without a food processor?
Yes, walnut, date & cocoa energy balls can be made without a food processor, but the texture will be chunkier. Finely chop the walnuts and dates, then mash and knead everything with a sturdy fork or your hands until it binds.
What can I use instead of dates in walnut, date & cocoa energy balls?
Soft dried figs or raisins can replace dates in walnut, date & cocoa energy balls, though they change the flavour and sweetness. Chop them finely and add gradually; the mixture may need a little extra moisture to hold together.
How can I make walnut, date & cocoa energy balls taste less bitter?
Use a milder cocoa or add more soft date to make walnut, date & cocoa energy balls taste less bitter. Blend the mixture thoroughly so the cocoa is evenly distributed, then taste it before shaping and adjust the sweetness.
How long do walnut, date & cocoa energy balls last at room temperature?
Walnut, date & cocoa energy balls are best kept refrigerated rather than stored at room temperature. They can soften and become sticky in warmth, so pack them in a sealed container with an ice pack if you need to carry them.
Do walnut, date & cocoa energy balls need to be refrigerated before serving?
No, walnut, date & cocoa energy balls do not have to be refrigerated before serving. Chilling firms them up and makes them less sticky, but you can eat them straight away if the mixture has been shaped successfully.
Are walnut, date & cocoa energy balls good before a workout?
Yes, walnut, date & cocoa energy balls can be a convenient pre-workout snack because dates provide carbohydrates and walnuts add fat and fibre. Their richness may feel heavy close to exercise, so try them earlier rather than right before a workout.
Can I coat walnut, date & cocoa energy balls in something other than cocoa?
Yes, roll walnut, date & cocoa energy balls in finely chopped walnuts, shredded coconut or sesame seeds instead of cocoa. Press the coating gently onto each ball so it sticks, and keep the coatings dry for better storage.
Why are walnut, date & cocoa energy balls called energy balls?
Walnut, date & cocoa energy balls get their name from being compact, portable snacks made with energy-containing ingredients such as dates and walnuts. The name does not mean they provide an instant boost or replace a balanced meal.
Can walnut, date & cocoa energy balls be made nut-free?
Not as written: walnuts are the defining nut in walnut, date & cocoa energy balls. For a nut-free version, replace them with suitable seeds such as sunflower or pumpkin seeds, and make sure the other ingredients have not been cross-contaminated.
Walnut, date & cocoa energy balls Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B6
0.11mg · 6% DV
B5
0.24mg · 5% DV
Biotin
1.4µg · 5% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.44mg · 19% DV
Magnesium
33mg · 8% DV
Phosphorus
48mg · 7% DV
Potassium ⭐
164mg · 5% DV
Sodium
2.4mg · 0% DV
Walnut, date & cocoa energy balls Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut, date & cocoa energy balls
To burn the 156 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 Walnut, date & cocoa energy balls?
Walnut, date & cocoa energy balls are small, usually no-bake bites made by blending dates with walnuts and cocoa, then shaping the mixture into balls. They are better understood as a convenient modern snack than as a dish tied to one particular region, and are easy to make at home or find in cafés and snack shops.
Dates bring a deep sweetness, cocoa adds a gently bitter note, and walnuts give the soft centre a pleasantly coarse texture. They work well with coffee or tea, as a portable snack, or as a small sweet after a meal. With fibre and fats from the nuts, they are fairly energy-dense; dates provide sweetness without refined sugar. Keep the portion modest if you want a lighter snack.
How Nutritious Is Walnut, date & cocoa energy balls?
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 Walnut, date & cocoa energy balls 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 Walnut, date & cocoa energy balls Contain Allergens?
Contains these allergens:
Which Diets Is Walnut, date & cocoa energy balls 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
Walnut, date & cocoa energy balls Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.68g
POLYUNSATURATED
5.28g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.