Stuffed Dates

Stuffed dates are a popular sweet and savory appetizer or snack where the pit of a date is removed and replaced with a filling, commonly nuts like almonds or walnuts, or soft cheeses such as goat cheese or cream cheese. This simple yet elegant dish is a staple in Middle Eastern and Mediterranean cuisines, often served during celebrations, as part of a mezze platter, or as a quick energy-boosting treat.

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🍽️ Nutrition at a glance

Stuffed dates are naturally high in carbohydrates due to the date's sugar content, and the filling often adds healthy fats and a small amount of protein, making them energy-dense. A single stuffed date typically contains around 70-100 calories and provides key nutrients like potassium, fiber, and magnesium.

Nutrition breakdown

Calories	133 kcal
Protein	1.5 g
Carbs	28 g
Fat	3.5 g
Fiber	2.5 g
Sugar	23 g
Sodium	45 mg
Potassium	210 mg
Magnesium	22 mg
Iron	0.7 mg
Copper	0.15 mg
Manganese	0.15 mg
Vitamin B6	0.08 mg
Phosphorus	32 mg
Zinc	0.4 mg

Per 2 stuffed dates (approx. 48 g) · estimated, varies by recipe

💡 What's interesting

Culturally, dates are considered a symbol of hospitality and are often used to break the fast during Ramadan in many Muslim cultures. Nutritionally, the combination of a date's natural sugars with the protein and fat from nuts or cheese helps to slow down sugar absorption, providing a more sustained energy release compared to eating plain sugar.