Energy balls have become an increasingly popular snack in recent years. Often marketed as a healthier alternative to traditional energy bars, energy balls are usually made from dried fruits, nuts, seeds, oats, coconut, nut butters, and other whole food ingredients. They typically contain little to no refined sugar. With so many energy ball recipes available, how can you know if they really are a nutritious snack? Here we take a detailed look at the nutrition profile of energy balls.
What are the basic ingredients in energy balls?
While recipes can vary greatly, most energy balls contain some combination of the following core ingredients:
- Dried fruits – dates, raisins, apricots, cranberries etc.
- Nuts and nut butters – almonds, cashews, peanut butter etc.
- Seeds – pumpkin, sunflower, chia, flaxseed etc.
- Oats
- Coconut – shredded coconut, coconut flour or coconut oil
- Cocoa or cacao powder
- Spices – cinnamon, ginger, vanilla etc.
By combining these nutrient-dense whole food ingredients, energy balls deliver a hefty dose of vitamins, minerals and healthy fats in each bite. The specific nutritional value can vary based on the particular ingredients used.
Calories and macronutrients
One of the biggest factors determining the nutrition profile of energy balls is their calorie and macronutrient (protein, carbs, fat) content. This can range quite a bit based on the recipe:
- Calories: 50-300 calories per ball
- Protein: 2-10g per ball
- Carbs: 10-30g per ball
- Fat: 2-15g per ball
Some energy balls pack in protein and healthy fats to make them more filling, while others rely more heavily on carbs and sugars. Pay attention to the macro balance that will best support your nutrition goals.
Vitamins and minerals
Whole food ingredients provide energy balls with a range of beneficial vitamins and minerals:
- Iron: From nuts, seeds and dried fruit
- Magnesium: From cocoa/cacao, nuts and seeds
- Zinc: From seeds, cocoa, oats and nuts
- Vitamin E: From nuts, seeds and oils
- B Vitamins: From oats, nuts, seeds and cocoa
- Fiber: From oats, nuts, seeds, coconut and dried fruit
Aim for energy balls made with a variety of whole ingredients to ensure you get a broad spectrum of micronutrients.
Sugar content
Since many energy ball recipes rely on dried fruit for natural sweetness, their sugar content can vary substantially:
- Dates: 37g sugar per 100g
- Raisins: 59g sugar per 100g
- Dried apricots: 53g sugar per 100g
- Dried cranberries: 68g sugar per 100g
To keep sugar in check, look for recipes that use fresh fruit or small amounts of dried fruit. Some energy balls get sweetness from artificial sweeteners or added honey/maple syrup. Checking the nutrition label or asking about ingredients is important if you’re monitoring sugar intake.
Are energy balls gluten free?
Many energy ball recipes are naturally gluten-free, but some do contain gluten:
- Gluten-free ingredients: Nuts, seeds, oats, coconut, nut butters, cocoa, dried fruit, spices
- May contain gluten: Wheat germ, cereal, granola, flour
Opt for recipes made with gluten-free oats and devoid of cereal or flour if you require a gluten-free snack.
Vegan and allergy-friendly options
Energy balls can be made vegan by using plant-based ingredients:
- Use nut butters instead of dairy-based cheeses
- Substitute coconut oil for butter
- Choose dark chocolate without milk solids
Many recipes are also friendly for common food allergies:
- Dairy-free: Don’t include milk, cheese, butter or yogurt
- Egg-free: Don’t use eggs as a binder
- Nut-free: Substitute seeds or oats for nuts
Check labels and ingredients carefully if you have food restrictions.
Do energy balls contain preservatives?
Most homemade energy balls don’t contain any chemical preservatives, since they’re made with whole foods that naturally resist spoilage. However, some store-bought varieties may include preservatives to extend shelf life. This could include sulfites, sodium benzoate or potassium sorbate. If you want to avoid preservatives, choose products with recognizable ingredients and no “natural flavors”. Making your own is another sure way to control what goes in.
Are energy balls nutritious compared to other snacks?
Here’s how energy balls stack up against some other popular snack foods:
| Snack | Calories | Protein | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|
| 1 medium banana | 105 | 1g | 27g | 0g | 3g | 14g |
| 1 ounce potato chips | 154 | 2g | 15g | 10g | 1g | 2g |
| 1 cup lowfat yogurt | 154 | 12g | 17g | 4g | 0g | 17g |
| 1 average energy ball (75 calories) | 75 | 3g | 10g | 5g | 2g | 7g |
While not the lowest calorie option, energy balls deliver nutrition that typical snacks like chips, crackers and granola bars lack – including fiber, protein and healthy fats. The vitamins, minerals and antioxidants they provide are difficult to obtain from heavily processed snack foods. So energy balls can be a more nutritious choice in moderation.
Potential downsides of energy balls
Despite their reputation as a wholesome snack, energy balls do come with some potential drawbacks:
- High calorie density can make portion control difficult
- High sugar content, especially from dried fruits
- Higher carbohydrate and lower protein than other snacks
- Often lack sufficient fiber to balance sugar content
- Some store-bought varieties contain unwanted additives
To maximize their nutrition, enjoy homemade energy balls made with whole food ingredients. Track your portion sizes and balance intake with protein, fiber and healthy fats.
Tips for choosing healthy energy balls
Follow this criteria when selecting or making energy balls:
- Avoid refined sugars and sweeteners
- Include protein sources like nut butter or protein powder
- Add fiber from oats, nuts, seeds or shredded coconut
- Use dark chocolate for antioxidant benefits
- Keep portion size around 1-2 balls as a snack
- Store in the fridge to prevent spoilage
Healthy homemade energy ball recipes
Try these delicious energy ball recipes made with whole food ingredients:
Classic Chocolate Energy Balls
- 1 cup pitted dates
- 1/2 cup almond butter
- 1/3 cup cocoa or cacao powder
- 1 tbsp chia seeds
- 1 tsp vanilla
- Pinch of salt
- 1/4 cup shredded coconut
Pulse dates in a food processor until small crumbs form. Add remaining ingredients except coconut and process until mixture forms a sticky dough. Roll into balls, then coat with shredded coconut. Refrigerate until ready to eat.
Chia Oat Energy Bites
- 1 cup rolled oats
- 1/2 cup nut or seed butter
- 1/3 cup ground flax or chia seeds
- 1/4 cup honey or maple syrup
- 1 tsp vanilla
- Pinch of salt
- 1/2 cup mix-ins like dried fruit, coconut, chocolate chips, etc.
Combine all ingredients except mix-ins in a food processor. Pulse until mixture is sticky when pressed between fingers. Transfer to a bowl and stir in mix-ins. Form into balls, then store chilled.
No-Bake PB & J Energy Balls
- 1 cup rolled oats
- 2/3 cup peanut butter
- 1/2 cup jam or jelly
- 1/4 cup honey
- 1 tbsp chia or flax seeds
- 1 tsp vanilla
Mix all ingredients together in a bowl until a dough forms. Scoop out tablespoon-sized portions and roll into balls. Keep refrigerated until ready to enjoy.
Conclusion
When made with whole food ingredients like nuts, seeds, oats and dried fruit, energy balls can be a nutritious on-the-go snack. They provide a hefty dose of vitamins, minerals, fiber and healthy fats. However, large portion sizes and high sugar content from dried fruits can make them more of a treat. To maximize nutrition, emphasize recipes with nutrient-rich ingredients, moderate calorie counts and plenty of protein and fiber. Energy balls are no replacement for meals, but can add wholesome variety to your snack repertoire when enjoyed in moderation as part of an overall healthy diet.