Energy balls have become an increasingly popular snack in recent years. Often marketed as a nutritious, energy-boosting snack, energy balls are typically made from ingredients like oats, nut butters, seeds, dried fruit, and honey or maple syrup to bind it all together. They are easy to make, portable, and come in a variety of flavor combinations. But are they as healthy as they seem? Let’s take a closer look at the nutrition profile of energy balls.
The Nutrients in Energy Balls
Since there are endless variations of energy ball recipes, nutrient content can vary significantly between different versions. However, some common nutritional highlights across most recipes include:
- Fiber – from oats, nuts, seeds, coconut, dried fruit
- Protein – from nut butters, protein powders, nuts, seeds
- Healthy fats – from nut butters, coconut, seeds
- Vitamins and minerals – from nuts, seeds, dried fruit
- Antioxidants – from cacao powder, dried fruit
The fiber, protein, fat, vitamins and minerals in energy balls can provide satiety and sustained energy release. The combination of fiber, fat, and protein helps slow digestion, preventing spikes and crashes in blood sugar levels. The antioxidants from ingredient sources like cacao can also contribute some anti-inflammatory benefits.
Macronutrients in Energy Balls
Let’s look more closely at the macronutrient makeup of energy balls:
Fiber
Oats are a standard ingredient used as the base for most energy balls. Just 1/3 cup of dry oats contains 4 grams of fiber. So a typical energy ball made with 1/2 cup or more of oats can easily provide 5+ grams of fiber per serving. The addition of other high fiber ingredients like nuts, seeds, coconut, and dried fruit can provide an even bigger fiber boost.
Protein
Nut and seed butters provide the bulk of protein in energy balls. Two tablespoons of peanut or almond butter can provide around 8 grams of protein. Adding nuts, seeds, and protein powder can further increase the protein content.
Fat
Thanks to the nut and seed butters, energy balls often provide a good amount of healthy fats. Two tablespoons of nut butter can supply around 16 grams of mostly mono and polyunsaturated fats. Coconut flakes can provide additional healthy saturated fats. Overall, the favorable fat content helps support satiety.
Carbohydrates
The main sources of carbs in energy balls are the oats, dried fruit, and any sweeteners used like honey or maple syrup. The carbs from oats are absorbed slowly thanks to their fiber content. Overall, most energy balls provide a mix of complex carbs and natural sugars that can help sustain energy.
Micronutrients in Energy Balls
Energy balls can also be packed with a range of vitamins and minerals, depending on the specific ingredients used. Here are some of the key vitamins and minerals supplied:
| Micronutrient | Sources |
|---|---|
| Iron | Oats, nuts, seeds, cacao |
| Magnesium | Oats, nuts, seeds, cacao |
| Zinc | Oats, nuts, seeds |
| B Vitamins | Oats, nuts, seeds |
| Vitamin E | Nuts, seeds, dried fruit |
Including a variety of whole food ingredients can provide a nutritious vitamin and mineral profile to complement the macronutrients.
Potential Drawbacks of Energy Balls
While energy balls can certainly provide some nutritional benefits, there are a few potential drawbacks to consider:
Sugar Content
If made with dried fruits, chocolate, or sweeteners like honey or maple syrup, energy balls can end up high in natural sugars. For people watching their sugar intake, portion control is key.
Calorie Density
Given the calorie-rich ingredients like nut butters and dried fruit, energy balls can pack in a lot of calories for their small size. Just one or two balls can provide 200+ calories. It’s easy to overeat if not paying attention to portions.
Allergens
Tree nuts, peanuts, and seeds are common ingredients in energy balls. Those with nut or seed allergies need to be cautious and read labels carefully.
Add-ins
While the core ingredients are generally healthy whole foods, some recipes add in chocolate, candy, or other processed ingredients that reduce the overall nutrition profile.
Cost
With the nuts, seeds, nut butters, and dried fruit, the ingredient cost per energy ball can add up. It’s cheaper to get nutrients from basic whole foods.
Tips for Making Healthier Energy Balls
You can maximize the nutrition in your energy balls by following these simple tips:
- Use whole, minimally processed ingredients – avoid refined flours, sugars, oils, etc.
- Watch the dried fruit portion – aim for no more than 1/4 cup per batch
- Limit added sweeteners – instead sweeten with dried fruits and extracts like vanilla
- Increase the oats and nut butter for extra protein and fiber
- Add superfoods like cacao nibs or chia seeds for an extra nutrient boost
- Skip the chocolate, candy, or buttercream toppings
Healthy Energy Ball Recipes
Here are a couple of healthier energy ball options to try:
Peanut Butter & Banana Oat Balls
- 1 cup old-fashioned oats
- 2 medium bananas, mashed
- 1/2 cup peanut butter
- 1/4 cup mini dark chocolate chips (optional)
Mix ingredients together until a dough forms. Roll into balls and enjoy!
Almond Joy Energy Balls
- 1 cup almond butter
- 1/2 cup unsweetened shredded coconut
- 1/4 cup cacao or cocoa powder
- 1/4 cup maple syrup or honey
- 1/2 tsp vanilla extract
- 1/4 cup dark chocolate chips
Stir wet and dry ingredients separately, then combine. Form into balls and refrigerate before serving.
Conclusion
Energy balls can provide a lot of nutritional benefits thanks to their focus on whole food ingredients like oats, nuts, seeds, and dried fruit. They supply a balanced macronutrient profile with protein, healthy fats and complex carbs. Their portability makes them a convenient on-the-go snack. However, their small size and calorie density also make portion control important. While homemade versions made with less processed ingredients can be a healthy choice, store-bought energy balls may contain more added sugars, oils, and unhealthful add-ins. Overall, energy balls can be a nutritious part of your diet when consumed mindfully and in moderation.