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Walnut date coconut cookie Calories
Source of fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Walnut date coconut cookie (30 g) has 131 calories. That works out to 438 calories per 100 g. It contains 15.8 g of carbs, 1.8 g of protein, 7.4 g of fat and 2.6 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Walnut date coconut cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
131
KCAL / 30G
Carbs
15.8g
· 6% DV
Protein
1.8g
· 4% DV
Fat
7.4g
· 9% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 5% · Fat 49%
Walnut date coconut cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 2.6 g | 9% |
| Protein | 1.8 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 Walnut date coconut cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 131 kcal |
| 1 piece (mini) | 15 g | 66 kcal |
| 1 piece (small) | 22 g | 96 kcal |
| 1 piece (large) | 45 g | 197 kcal |
| 1 piece (jumbo) | 60 g | 263 kcal |
| 2 piece (double) | 60 g | 263 kcal |
| 3 piece (triple) | 90 g | 394 kcal |
| 1 serving (large) | 90 g | 394 kcal |
| 100 g | 100 g | 438 kcal |
Calculated from 438 calories per 100 g.
Frequently Asked Questions About Walnut date coconut cookie
How do you make a walnut date coconut cookie?
A walnut date coconut cookie is made by combining dates, walnuts and coconut into a mixture that can be shaped, then baking it if the recipe calls for a baked version. Recipes vary in their binder, so follow the proportions and method for your chosen recipe.
Can you make a walnut date coconut cookie without baking it?
Yes, a walnut date coconut cookie can be made without baking. Blend soft dates with walnuts and coconut until the mixture holds together, shape it, and chill it; the result is usually softer and denser than a baked cookie.
Why does my walnut date coconut cookie crumble?
A walnut date coconut cookie often crumbles because the dates are too dry or the mixture has not been blended enough to bind. Soften the dates and process the mixture further; if it still seems dry, add a little water and mix again.
What kind of dates work best in a walnut date coconut cookie?
Soft, moist dates work best in a walnut date coconut cookie because they blend easily and help hold the ingredients together. If your dates are dry, remove the pits and soak them briefly in warm water, then drain them well before blending.
Can I use desiccated coconut in a walnut date coconut cookie?
Yes, desiccated coconut works in a walnut date coconut cookie and gives it a fine, even texture. It absorbs moisture, so add it gradually and adjust the mixture if it becomes too dry to shape.
How do you keep a walnut date coconut cookie from sticking?
To keep a walnut date coconut cookie from sticking, chill the shaped cookies before serving and handle the mixture with slightly damp hands. If baking, use baking paper or a lightly greased tray, following the recipe’s instructions.
How should you store a walnut date coconut cookie?
Store a walnut date coconut cookie in an airtight container in the refrigerator. The dates retain moisture, so refrigeration helps the cookies keep their texture; let them sit briefly at room temperature before serving if you prefer them softer.
Can you freeze a walnut date coconut cookie?
Yes, a walnut date coconut cookie freezes well. Freeze the cookies in a single layer first, then transfer them to an airtight container; thaw them in the refrigerator so they soften without becoming wet on the outside.
How can you make a walnut date coconut cookie crunchier?
For a crunchier walnut date coconut cookie, shape the mixture into thinner, evenly sized cookies and let baked cookies cool completely on a rack. A mixture with more moisture from the dates tends to stay soft, so follow a recipe designed for a crisp texture.
Does a walnut date coconut cookie raise blood sugar?
A walnut date coconut cookie can raise blood sugar because dates contain naturally occurring sugars, even though the cookie also contains nuts and coconut. If you have diabetes, consider a small portion and ask your clinician or dietitian how it fits your individual plan.
Walnut date coconut cookie Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Biotin
0.96µg · 3% DV
Folate
11.4µg · 3% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.44mg · 19% DV
Phosphorus
57mg · 8% DV
Magnesium
34mg · 8% DV
Potassium ⭐
146mg · 4% DV
Sodium
11mg · 0% DV
Walnut date coconut cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut date coconut cookie
To burn the 131 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 Walnut date coconut cookie?
A walnut date coconut cookie combines chopped walnuts and coconut with dates, which can add sweetness and help bind the dough. It is not tied to one particular culinary tradition; recipes range from soft, chewy rounds to firmer, crisp-edged cookies, and may be made at home or bought from a bakery.
The dates bring a caramel-like sweetness, while walnuts add a pleasantly earthy note and coconut gives the cookie a fragrant finish. It works well with tea or coffee as a snack or a small dessert. With 8.5 g of fibre per 100 g, it offers more fibre than many conventional cookies, alongside substantial fat from the nuts and coconut. For a lighter treat, make smaller cookies and enjoy one with fruit or an unsweetened drink.
How Nutritious Is Walnut date coconut 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 Walnut date coconut cookie 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 coconut cookie Contain Allergens?
Contains these allergens:
Which Diets Is Walnut date coconut cookie 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
Walnut date coconut cookie Fat Profile
SATURATED
3.24g
MONOUNSATURATED
1.62g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.