Dates: Calories and Nutrition Analysis
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).
Scroll down for details and nutrition tables.
Nutrition Facts
DateServing size:
medium size date (5 g) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
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 cube of sugar
Take a quick look at the tables below for detailed information about date nutrition.
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 mcg
Minerals
- Potassium656 mg
- Magnessium43 mg
- Calcium39 mg
- Sodium2 mg
- Iron1.02 mg
- Beta karoten89 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.
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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.
