Dates Nutrition Facts & Calories
Calories in date
100g of dates contain about 282 calories (kcal).
Calories per:
ounce
| one date
| handful
| cup
| half cup
For example, a medium size date (5 g) contain about 14 calories.
This is about 1% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Date key facts
The nutrients that matter most in fruit and vegetables, per 100 g, compared with raisins.
| Nutrient (per 100 g) | Dates | Raisins a common dried fruit |
|---|---|---|
| Sugar | 63 g | 65 g |
| Fiber | 8 g | 4.5 g |
| Vitamin C | 0.4 mg | 2.3 mg |
| Potassium | 656 mg | 744 mg |
Scroll down for details and nutrition tables.
Nutrition Facts
DateServing size:
medium size date (5 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
To visualize how much 14 kcal actually is, keep in mind that the calorie content of medium size date is similar to that of, for example:
- 0.5 medium carrot (25 kcal)
Take a quick look at the tables below for detailed information about date nutrition.
100g of Date
Nutrition
- Calories 282
- Carbs Total 75.03 g
- Dietary fiber 8 g
- Fat 0.39 g
- Saturated fat 0.03 g
- Protein 2.45 g
- Water 20.53 g
Vitamins
- Vit A 10 IU
- Vit B1 (Thiamine) 0.052 mg
- Vit B2 (riboflavin) 0.066 mg
- Vit B3 (Niacin) 1.274 mg
- Vit B5 0.805 mg
- Vit B6 0.165 mg
- Vit B9 (Folic acid) 0.019 mcg
- Vit C 0.4 mg
- Vit E 0.05 mg
- Vit K 0.003 mcg
Minerals
- Potassium 656 mg
- Magnessium 43 mg
- Calcium 39 mg
- Sodium 2 mg
- Iron 1.02 mg
- Beta karoten 89 mcg
Per 100 g, Dates is an excellent source of fiber (29% DV) and a good source of vitamin B5 (pantothenic acid) (16% DV).
Dietary fiber is the part of plant foods the body does not digest; it supports digestion and helps you feel full. The FDA Daily Value is 28 g.
How many calories are in dates?
- Medium size date (5 g)14 kcal
- Handful of dates (60g)169 kcal
- Cup of date (225g)635 kcal
- Half cup of date (112.5g)317 kcal
- Ounce (oz) of dates80 kcal
Compare date:
date vs Goji berries, date vs dried apricots, date vs dried cherries, date vs dried cranberries, see all compares of date.
Foods with similar calories:
- Sesame bagel calories 281 kcal
- McDouble McDonald's calories 282 kcal
- Philly cheesesteak calories 282 kcal
- Chili powder calories 282 kcal
- Filet-O-Fish (McDonald's) calories 282 kcal
- Cheese sandwich calories 283 kcal
- Torte cake calories 283 kcal
- Chuck Roast calories 283 kcal
More in Dried fruits:
About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
