Dateball

Snack

Item Rating: 69/100

1 serving (30 grams) contains 120 calories, 2.0 grams of protein, 3.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		944.9
% Daily Value*
Total Fat		23.6 g	30%
	Saturated Fat	3.9 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		39.4 mg	1%
Total Carbohydrates		157.5 g	57%
	Dietary Fiber	23.6 g	84%
	Sugars	118.1 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		157.5 mg	12%
Iron		3.9 mg	21%
Potassium		1181.1 mg	25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 212 cal (23.5%)

Protein: 62 cal (6.9%)

Carbs: 630 cal (69.6%)

About Dateball

Dateballs are a sweet snack originating from Middle Eastern and North African cuisine, widely enjoyed for their naturally rich flavor and dense nutritional profile. Typically made by blending dates with nuts, seeds, or other wholesome ingredients, dateballs are packed with energy and key nutrients. A standard serving of dateballs provides approximately 400 calories, 6.6 g of protein, 66.7 g of carbohydrates, and 10 g of fats. They are a good source of dietary fiber (10 g per serving), which supports digestion, along with modest amounts of calcium (66.7 mg) and iron (1.7 mg). Naturally free from added sugars, the sweetness in dateballs comes purely from dates, making them a healthier alternative to processed desserts. Their nutrient density and portability make them a popular snack for those looking for an energy boost or a nutritious treat.

Health Benefits

• Rich in dietary fiber (10 g per serving), dateballs support digestive health and help regulate blood sugar levels.
• Good source of natural energy due to their high carbohydrate content (66.7 g per serving), ideal for active individuals.
• Contains calcium (66.7 mg per serving), promoting bone health and proper muscle function.
• Provides iron (1.7 mg per serving), which aids in red blood cell production and prevents fatigue.
• The combination of healthy fats (10 g per serving) and protein (6.6 g per serving) helps sustain energy levels and repair tissues.

Dietary Considerations

Allergens: Contains nuts, seeds (if added)

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Nut-free diets (if nuts are included), low-carb or ketogenic diets

Selection and Storage

Store dateballs in an airtight container in a cool, dry place for up to 1 week, or refrigerate for 2-3 weeks to maintain freshness.

Common Questions About Dateball Nutrition

Is a dateball high in protein?

Dateballs contain approximately 6.7 grams of protein per serving, which is moderate for a snack. They are not particularly high in protein compared to foods like nuts or legumes but can contribute to your daily protein intake when paired with other sources.

Can I eat a dateball on a keto diet?

Dateballs are not suitable for a keto diet due to their high carbohydrate content, which is 66.7 grams per serving. The sugar content alone is 50 grams, making them incompatible with the low-carb requirements of keto.

Are dateballs healthy or should I be concerned about eating them?

Dateballs provide essential nutrients like fiber (10 grams per serving) and are rich in natural sugars, which can offer quick energy. However, their high sugar content (50 grams) may be a concern for individuals managing blood sugar levels or aiming to reduce added sugar intake.

What is the recommended serving size for a dateball?

A typical serving size for a dateball is one ball, often weighing around 50–60 grams. This portion provides 400 calories, so it's best consumed as a snack or energy boost rather than a meal replacement.

How do dateballs compare to energy bars?

Dateballs are often lower in processed ingredients compared to many energy bars and contain natural sugars from dates. While they provide similar calories (400) and fiber (10 grams), energy bars often offer higher protein levels, making them a better choice for muscle recovery.

Data Sources & Scientific References