Fruits · Nutrition Facts
Dates Nutrition Facts
Dates are a sweet, nutrient-dense fruit that are particularly rich in fiber and minerals. They are a popular snack and ingredient in Middle Eastern and North African cuisine.
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281kcal
Calories
2.6g
Protein
67.3g
Carbs
0.2g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 medium date, 10g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 281kcal | 28.1kcal |
| Protein | 2.6g | 0.3g |
| Total Carbohydrates | 67.3g | 6.7g |
| Dietary Fiber | 6.9g | 0.7g |
| Sugars | 65.7g | 6.6g |
| Total Fat | 0.2g | 0g |
| Saturated Fat | 0.03g | 0g |
| Sodium | 1mg | 0.1mg |
| Water | 27.9g | 2.8g |
Adjust the serving size
Estimate nutrients in a portion of Dates. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 medium date (10 g). Enter 1–5000 g.
- Calories
- 28.1 kcal
- Protein
- 0.26 g
- Carbohydrates
- 6.73 g
- Fiber
- 0.69 g
- Sugars
- 6.57 g
- Fat
- 0.02 g
- Sodium
- 0.1 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
6% Daily Value
2% Daily Value
2% Daily Value
8% Daily Value
Serving ideas
- Enjoy a handful of dates as a snack.
- Use them to sweeten smoothies or oatmeal.
- Add them to trail mix for a healthy energy boost.
Storage
Storage tip: Store dates in an airtight container at room temperature to maintain their freshness and prevent them from drying out.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
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Are dates good for diabetics?
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