No-Bake Date Squares
No-Bake Date Squares are a sweet, chewy, and wholesome treat made primarily from a blended date filling sandwiched between an oat-based crust and topping. They are a popular homemade snack or dessert, especially in North America and parts of Europe, known for their natural sweetness from dates and a satisfying, hearty texture.
🍽️ Nutrition at a glance
This dish is typically high in carbohydrates and dietary fiber, with a moderate amount of healthy fats from nuts or seeds. A single square provides a good source of potassium, magnesium, and iron, with a rough calorie count of 200-250 kcal per serving.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 3.5 g |
| Carbs | 34 g |
| Fat | 8.5 g |
| Fiber | 4.2 g |
| Sugar | 22 g |
| Sodium | 45 mg |
| Potassium | 280 mg |
| Magnesium | 45 mg |
| Iron | 1.8 mg |
| Phosphorus | 85 mg |
| Manganese | 0.7 mg |
| Vitamin B6 | 0.15 mg |
| Copper | 0.25 mg |
| Zinc | 0.9 mg |
Per 1 square (approx. 60 g) · estimated, varies by recipe
💡 What's interesting
Culturally, date squares are a classic example of a 'pantry dessert' that gained popularity for requiring no oven and using shelf-stable ingredients. Nutritionally, they are unique as a naturally sweetened, energy-dense snack that leverages the high fiber and mineral content of dates.
