# 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).

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

• 0.5 cube of sugar

To burn this calories you need to bike at least 2 minutes, swim for about 2 minutes or run for 1 minute.

### Dates: calories and nutrition per 100g (and per ounce)

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)
per 100 gper ounce
Calories277 ~ 78.5
Carbs Total74.97 g~ 21.3 g
Dietary fiber6.7 g~ 1.9 g
Fat0.15 g< 0.1 g
Protein1.81 g~ 0.5 g

Compare dates:

### 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.

## 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

## dates - vitamins per 100g

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

• 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

## 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.

Dried mulberries (2) more...Dried mango (2.4) more...Dried cherries (2.5) more...Raisins (4.5) more...Dried cranberries (5.3) more...Dried papaya (5.6) more...Dates (6.7) more...Medjool dates (6.7) more...Dried prunes (7.1) more...Prunes (7.1) more...Dried apricots (7.3) more...Dried apple rings (7.5) more...Dried pears (7.5) more...Dried banana chips (7.7) more...Dried apple (8.7) more...Dried fig (9.8) more...Goji berries (10) more...Dried Goji berries (13) more...Dried agave (16) more...
Fiber in Dates Based On Dried Fruits Category
Dates (0.15) more...Medjool dates (0.15) more...Raisins (0.25) more...Dried apple (0.32) more...Dried prunes (0.38) more...Prunes (0.38) more...Goji berries (0.39) more...Dried Goji berries (0.39) more...Dried apricots (0.51) more...Dried pears (0.63) more...Dried cherries (0.73) more...Dried papaya (0.86) more...Dried fig (0.93) more...Dried cranberries (1.09) more...Dried mango (1.18) more...Dried banana chips (33.6) more...
Fat in Dates Based On Dried Fruits Category
Dried mango (0.23) more...Dried cranberries (0.39) more...Dried cherries (0.68) more...Dried papaya (0.85) more...Dates (0.9) more...Dried apple rings (0.9) more...Medjool dates (0.9) more...Dried prunes (0.93) more...Prunes (0.93) more...Dried banana chips (1.25) more...Dried kiwi (1.29) more...Dried apple (1.4) more...Raisins (1.79) more...Dried fig (2.03) more...Dried pears (2.1) more...Dried apricots (2.66) more...Dried agave (3.6) more...Dried mulberries (4.32) more...Goji berries (6.8) more...Dried Goji berries (6.8) more...
Iron in Dates Based On Dried Fruits Category
Dried cranberries (4) more...Dried apple (16) more...Dried mango (20) more...Dried cherries (22) more...Dried apricots (32) more...Dried pears (33) more...Raisins (36) more...Dried prunes (41) more...Prunes (41) more...Dates (54) more...Medjool dates (54) more...Dried fig (68) more...Dried papaya (69) more...Dried banana chips (76) more...Dried agave (207) more...
Magnesium in Dates Based On Dried Fruits Category
Dried mulberries (0) more...Dried apricots (1162) more...Dried mango (279) more...Dried cherries (376) more...Dried apple (450) more...Dried cranberries (49) more...Dried pears (533) more...Dried banana chips (536) more...Dried papaya (603) more...Dried fig (680) more...Dates (696) more...Medjool dates (696) more...Prunes (732) more...Dried prunes (732) more...Raisins (744) more...Dried agave (767) more...
Potassium in Dates Based On Dried Fruits Category
Dried cranberries (0.17) more...Dried apple (0.93) more...Dried mulberries (1) more...Dried cherries (1.25) more...Dried papaya (1.55) more...Dried agave (1.7) more...Dates (1.81) more...Medjool dates (1.81) more...Dried pears (1.87) more...Dried prunes (2.18) more...Prunes (2.18) more...Dried banana chips (2.3) more...Dried mango (2.45) more...Dried fig (3.3) more...Raisins (3.3) more...Dried apricots (3.39) more...Goji berries (14.26) more...Dried Goji berries (14.26) more...
Protein in Dates Based On Dried Fruits Category
Dates (1) more...Medjool dates (1) more...Dried prunes (2) more...Prunes (2) more...Dried cranberries (5) more...Dried pears (6) more...Dried banana chips (6) more...Dried apricots (10) more...Dried fig (10) more...Dried mulberries (10) more...Dried cherries (13) more...Dried agave (14) more...Raisins (26) more...Dried papaya (27) more...Dried apple rings (75) more...Dried apple (87) more...Dried mango (162) more...Goji berries (298) more...Dried Goji berries (298) more...
Sodium in Dates Based On Dried Fruits Category
Dried pears (0.008) more...Dried cranberries (0.013) more...Dried apricots (0.015) more...Dates (0.05) more...Medjool dates (0.05) more...Dried prunes (0.051) more...Prunes (0.051) more...Dried papaya (0.053) more...Dried cherries (0.058) more...Dried mango (0.062) more...Dried banana chips (0.085) more...Dried fig (0.085) more...Raisins (0.106) more...
Vitamin B1 in Dates Based On Dried Fruits Category
Dried banana chips (0.017) more...Dried cranberries (0.028) more...Dates (0.06) more...Medjool dates (0.06) more...Dried apricots (0.074) more...Dried fig (0.082) more...Dried mango (0.085) more...Dried papaya (0.088) more...Dried cherries (0.101) more...Raisins (0.125) more...Dried pears (0.145) more...Dried apple (0.159) more...Dried prunes (0.186) more...Prunes (0.186) more...
Vitamin B2 in Dates Based On Dried Fruits Category
Dried cranberries (0.548) more...Dried fig (0.619) more...Dried banana chips (0.71) more...Raisins (0.766) more...Dried cherries (0.867) more...Dried apple (0.927) more...Dried papaya (1.062) more...Dried pears (1.372) more...Dates (1.61) more...Medjool dates (1.61) more...Dried prunes (1.882) more...Prunes (1.882) more...Dried mango (2) more...Dried apricots (2.589) more...
Vitamin B3 (Niacin) in Dates Based On Dried Fruits Category
Dried cranberries (0.038) more...Dried pears (0.072) more...Dried cherries (0.101) more...Dried fig (0.106) more...Dried papaya (0.113) more...Dried apple (0.125) more...Dried apricots (0.143) more...Raisins (0.174) more...Dried prunes (0.205) more...Prunes (0.205) more...Dates (0.249) more...Medjool dates (0.249) more...Dried banana chips (0.26) more...Dried mango (0.334) more...
Vitamin B6 in Dates Based On Dried Fruits Category
Prunes (0.004) more...Dried prunes (0.004) more...Raisins (0.005) more...Dried fig (0.009) more...Dried apricots (0.01) more...Dried cherries (0.011) more...Dried banana chips (0.014) more...Medjool dates (0.015) more...Dried papaya (0.061) more...Dried mango (0.068) more...Dates (15) more...
Vitamin B9 (Folic Acid) in Dates Based On Dried Fruits Category
Dried banana chips (0.001) more...Dried apricots (0.003) more...Dried apple (0.003) more...Medjool dates (0.003) more...Raisins (0.004) more...Dried cherries (0.005) more...Dried cranberries (0.008) more...Dried papaya (0.009) more...Dried mango (0.013) more...Dried fig (0.016) more...Dried pears (0.02) more...Dried prunes (0.06) more...Prunes (0.06) more...Dates (2.7) more...
Vitamin K in Dates Based On Dried Fruits Category
Dried mulberries (10) more...Dried banana chips (58.4) more...Dried apricots (62.64) more...Dried fig (63.87) more...Dried prunes (63.88) more...Prunes (63.88) more...Dried apple (65.89) more...Goji berries (68) more...Dried pears (69.7) more...Dates (74.97) more...Medjool dates (74.97) more...Dried papaya (75.46) more...Dried Goji berries (77.06) more...Dried mango (78.58) more...Raisins (79.32) more...Dried apple rings (80) more...Dried cherries (80.45) more...Dried agave (82) more...Dried cranberries (82.8) more...Dried kiwi (85.71) more...
Carbohydrates in Dates Based On Dried Fruits Category
Dried mulberries (45) more...Dried prunes (240) more...Prunes (240) more...Dried apricots (241) more...Dried apple (243) more...Dried fig (249) more...Dried pears (262) more...Dates (277) more...Medjool dates (277) more...Dried papaya (296) more...Raisins (299) more...Dried cranberries (308) more...Dried mango (319) more...Dried apple rings (325) more...Dried cherries (333) more...Dried agave (341) more...Goji berries (349) more...Dried Goji berries (349) more...Dried kiwi (364) more...Dried banana chips (519) more...
Calories in Dates Based On Dried Fruits Category
Dried cranberries (9) more...Dried apple (14) more...Dried banana chips (18) more...Dried pears (34) more...Dried cherries (38) more...Dried prunes (43) more...Prunes (43) more...Dried mulberries (52) more...Dried apricots (55) more...Raisins (62) more...Dates (64) more...Medjool dates (64) more...Dried papaya (67) more...Dried kiwi (71) more...Dried fig (162) more...Goji berries (190) more...Dried Goji berries (190) more...Dried agave (770) more...
Calcium in Dates Based On Dried Fruits Category
Dried pears (3) more...Dried fig (10) more...Dried cranberries (46) more...Dates (149) more...Medjool dates (149) more...Dried kiwi (179) more...Prunes (781) more...Dried cherries (2829) more...Dried apricots (3604) more...Dried Goji berries (26822) more...
Vitamin A in Dates Based On Dried Fruits Category
All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.