Dates: Calories and Nutrition Analyse



How many calories in date?

Dates - calories, kcal

Nutrition Facts

Date
Serving size:
medium size date (5 g)  change
medium size date (5 g) (5g)handful (60g)cup (225g)half cup (112.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
14

% Daily Value

Total Fat 0.02g
0%

Saturated Fat 0g
0%

Cholesterol 0mg
0%

Sodium 0.1mg
0%

Total Carbohydrates 3.75g
1%

Dietary Fiber 0.4g
1%

Sugars 3.17g

Protein 0.12g
0%

Vitaminium C 0.02mg
0%

Calcium 1.95mg
0%

Iron 0.05mg
0%

Potassium 32.8mg
1%

Glycemic Index: 70

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in date
96% CARBS
3% PROTEIN
1% FAT

100g of dates contain about 282 calories (kcal).
Calories per: ounce | one date | handful | cup | half cup

For instance, 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).

Scroll down for details and nutrition tables.

To visualize how much 14 kcal actually is, keep in mind that the calorie content of date is similar to that of, for example:

  • 0.5 cube of sugar

Take a quick look at the tables below for detailed information about date nutrition.

medium size date (5 g) has 14 kcal. For burning these calories you have to:
Bike2 min.Bike
Horse ride3 min.Horse ride
Play tennis1 min.Tennis
Run1 min.Run
Swim2 min.Swim
Calories in Dactyl Compared with Others in Dried Fruits Category

100g of Date

Nutrition

  • Calories282
  • Carbs Total75.03 g
  • Dietary fiber8 g
  • Fat0.39 g
  • Saturated fat0.03 g
  • Protein2.45 g
  • Water20.53 g

Vitamins

  • Vit A10 IU
  • Vit B1 (Thiamine)0.052 mg
  • Vit B2 (riboflavin)0.066 mg
  • Vit B3 (Niacin)1.274 mg
  • Vit B50.805 mg
  • Vit B60.165 mg
  • Vit B9 (Folic acid)0.019 mcg
  • Vit C0.4 mg
  • Vit E0.05 mg
  • Vit K0.003 mg

Minerals

  • Potassium656 mg
  • Magnessium43 mg
  • Calcium39 mg
  • Sodium2 mg
  • Iron1.02 mg
  • Beta karoten89 mg
Nutritional Value of Dates: A Comprehensive Guide

When it comes to snacking, few options are as universally beloved and nutritionally rich as dates. Known for their sweet taste and chewy texture, dates are not just a treat for the palate but also a powerhouse of nutrition. Whether you're considering dates for their health benefits or simply as a natural sweetener, understanding the calories in dates, along with their nutritional profile, is essential.

Calories and Macronutrients

Starting with the basics, dates are relatively high in calories, with about 277 calories per 100 grams. This makes them a dense source of energy, ideal for quick refueling. However, it's their macronutrient composition that truly highlights their nutritional value:

  • Carbohydrates: At approximately 74.97 grams per 100 grams, dates are predominantly composed of carbs, which include both simple sugars and dietary fiber. The fiber content, at 6.7 grams, aids in digestion and helps in maintaining a healthy gut.
  • Protein in Dates: Dates contain about 1.81 grams of protein per 100 grams. While not a high-protein food, they do contribute to the overall protein intake, especially in plant-based diets.
  • Fat in Dates: Virtually fat-free, dates have only 0.15 grams of fat per 100 grams, making them an excellent choice for those monitoring their fat intake.

Minerals and Vitamins

Beyond their macronutrients, dates are a treasure trove of essential minerals and vitamins. They are a good source of potassium, with 696 mg per 100 grams, which supports heart health. Dates also provide a modest amount of calcium (64 mg), iron (0.9 mg), and magnesium (54 mg), among other minerals. These contribute to bone health, energy production, and overall well-being.

In terms of vitamins, dates offer significant amounts of vitamin B6 (0.249 mg), vitamin B3 (1.61 mg), and vitamin B5 (0.805 mg), which are crucial for brain health, skin health, and metabolic functions. Although they lack vitamin C, they make up for it with other nutrients, including vitamin A (149 IU) and vitamin K (2.7 µg).

The Role of Dates in a Healthy Diet

Given their nutritional profile, dates are more than just a sweet snack. They can play a significant role in a healthy diet. The fiber in dates not only aids digestion but also helps in controlling blood sugar levels by slowing the absorption of sugar. Their natural sweetness makes them an excellent alternative to refined sugars, perfect for satisfying sweet cravings without the negative health impacts of added sugars.

However, due to their high calorie and sugar content, moderation is key. Integrating dates into your diet can provide health benefits, but they should be consumed in balance with other nutrient-dense foods to maintain a healthy and varied diet.

In conclusion, dates are a nutrient-rich food that can enhance your diet. Whether you're looking for a quick energy boost, a natural sweetener, or a source of essential nutrients, dates offer a delicious solution. Remember, though, to enjoy them in moderation as part of a balanced diet to reap their health benefits fully.

How many calories are there in 1, 2, 3, or 5 servings of 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
  • Half of medium size servings of date7 kcal
  • Small size serving of date (4g)11.2 kcal
  • Big size date (7g)18.2 kcal
  • Two medium size servings of dates28 kcal
  • Three medium size servings of dates42 kcal
  • Four medium size servings of dates56 kcal
  • Five medium size servings of dates70 kcal
Dates - caloies, wieght
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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