Date and Walnut Squares
Date and Walnut Squares are a sweet, chewy baked treat made primarily from chopped dates, walnuts, and often oats or flour, bound together with butter and sugar. They are a popular homemade snack or dessert item, particularly common in British and American home baking.
🍽️ Nutrition at a glance
These squares are energy-dense, being relatively high in both carbohydrates (from the dates and sugar) and healthy fats (from the walnuts). A single square typically provides a good source of dietary fiber and minerals like magnesium and potassium, with a rough calorie estimate of 200-250 per serving.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 4 g |
| Carbs | 30 g |
| Fat | 14 g |
| Fiber | 3 g |
| Sugar | 20 g |
| Sodium | 150 mg |
| Potassium | 200 mg |
| Magnesium | 40 mg |
| Iron | 1.5 mg |
| Calcium | 50 mg |
| Phosphorus | 80 mg |
| Zinc | 0.8 mg |
| Vitamin B6 | 0.1 mg |
| Manganese | 0.5 mg |
Per 1 square (approx. 60 g) · estimated, varies by recipe
💡 What's interesting
Culturally, they represent a classic 'pantry staple' recipe, using dried fruit and nuts for a naturally sweetened, no-bake or minimal-bake option. Nutritionally, the combination of dates' natural sugars and fiber with the walnuts' omega-3 fats makes them a more sustained energy source compared to many processed sweets.
