Dates: Calories and Nutrition Analyse



How many calories in dates?

100g of dates have about 277 calories (kcal).
Calories per: ounce | one dates | handful | cup | half cup

For instance, medium size dates (5 g) have about 14 calories.

It is about 1% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

Dates - calories, kcal

Scroll down for details and nutrition tables.

To visualize how much 14 kcal actually is, take in mind that calories amount from dates is similar to calories amount from ie.:

  • 0.5 cube of sugar

Take a look at tables below to see details about dates nutrition.

Calories in Dates Based On Dried Fruits Category

See all nutrition data of dates on charts.

Calories277kcal/100g(79 kcal/oz)
Protein1.8g/100g(0.5 g/oz)
Carbs Total75g/100g(21.3 g/oz)
Fat0.2g/100g(0 g/oz)

Calories And Nutrition in Medium Size Dates (5 G), 100g and Ounce

per 100 gper ouncemedium size dates (5 g)
Calories277 78.53 13.9
Carbs Total74.97 g21.25 g3.7 g
Dietary fiber6.7 g1.9 g0.3 g
Fat0.15 g< 0.1 g< 0.1 g
Protein1.81 g0.51 g< 0.1 g

dates - vitamins per 100g

  • Vit A149 IU
  • Vit B1 (Thiamine)0.05 mg
  • Vit B2 (riboflavin)0.06 mg
  • Vit B3 (Niacin)1.61 mg
  • Vit B50.805 mg
  • Vit B60.249 mg
  • Vit B9 (Folic acid)15 mcg
  • Vit K2.7 mg

Energy content of dates

  • 97% CARBS
  • 2% PROTEIN
  • 0% FAT

dates - minerals per 100g

  • Potassium696 mg
  • Phosphorus62 mg
  • Magnessium54 mg
  • Calcium64 mg
  • Sodium1 mg
  • Iron0.9 mg
  • Zink0.44 mg
  • Beta karoten89 mg

How many calories in 1, 2, 3 or 5 dates?

As I wrote before medium size dates (5 g) have 14 calories. It is easy to count that two dates have about 28 calories and three dates have about 42 calories. In table below you can also see calories amount for four and five dates.

  • Medium size dates (5 g)14 kcal
  • Handful of dates (60g)166 kcal
  • Cup of dates (225g)623 kcal
  • Half cup of dates (112.5g)312 kcal
  • Ounce (oz) of dates79 kcal
  • Half of medium size dates7 kcal
  • Small size dates (4g)11.2 kcal
  • Big size dates (7g)18.2 kcal
  • Two medium size dates28 kcal
  • Three medium size dates42 kcal
  • Four medium size dates56 kcal
  • Five medium size dates70 kcal

Protein in dates

Dates have 1.81 g protein per 100g.
When you multiplay this value with weight of medium size dates (5 g) you can see that you will get about 0.1 g of protein.

Carbs in dates

Dates have 74.97 g carbohydrates per 100g.
In the same way as for protein we can calculate that medium size dates (5 g) has about 3.7 g of carbs.

Fat in dates

Dates have 0.15 g fat per 100g.
So it is easy to count that medium size dates (5 g) has about 0 g of fat.

Dates - caloies, wieght

medium size dates (5 g) has:

14kcalFor burning these calories you have to:
Bike2 min.Bike
Horse ride3 min.Horse ride
Play tennis1 min.Tennis
Run1 min.Run
Swim2 min.Swim

Interesting charts - compare dates with other dried fruits

When you look at charts below you will see how dates look like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Fiber in Dates Based On Dried Fruits Category
Fat in Dates Based On Dried Fruits Category
Iron in Dates Based On Dried Fruits Category
Magnesium in Dates Based On Dried Fruits Category
Potassium in Dates Based On Dried Fruits Category
Protein in Dates Based On Dried Fruits Category
Sodium in Dates Based On Dried Fruits Category
Vitamin B1 in Dates Based On Dried Fruits Category
Vitamin B2 in Dates Based On Dried Fruits Category
Vitamin B3 (Niacin) in Dates Based On Dried Fruits Category
Vitamin B6 in Dates Based On Dried Fruits Category
Vitamin B9 (Folic Acid) in Dates Based On Dried Fruits Category
Vitamin K in Dates Based On Dried Fruits Category
Carbohydrates in Dates Based On Dried Fruits Category
Calories in Dates Based On Dried Fruits Category
Calcium in Dates Based On Dried Fruits Category
Vitamin A in Dates Based On Dried Fruits Category
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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