Nutrition for Dates

Dates Nutrition Summary

One date (24 grams or 0.85 oz) contains 66 calories and 0.4 grams of protein. Dates consists of 21% water, 75% carbohydrates, 2% protein, and less than 1% of total fat.

Dates are an excellent source of many nutrients, including carbohydrates, calcium and potassium. It also contains significant amounts of dietary fiber and magnesium.

In one date:

• Calories: 66
• Protein: 0.4 g
• Sugar: 16 g
• Dietary fiber: 1.6 g
• Sodium: 0.2 mg

There is no significant amounts of total fat, saturated fat or cholesterol in dates.

See the Dates Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Dates, medjool.

Calories in Dates

Dates have 66 calories per date or 275 calories for every 100 grams. Most of its calories are from carbohydrates.

98% of calories in dates are from carbohydrates and 2% of calories are from protein.

Calories from Carbs

Calories from Fat

Calories Similar to Dates

Some other fruits or fruit juices with similar calories to dates by weight:

• Raisins: +5 calories
• Honey: +6 calories
• Goji Berry: +17 calories
• Avocado: -26 calories

Protein in Dates

A single date contains 0.4 grams of protein. Although dates are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

• Protein: 0.43 g
• Threonine: 0.01 g
• Isoleucine: 0.01 g
• Leucine: 0.02 g
• Lysine: 0.01 g
• Phenylalanine: 0.01 g
• Valine: 0.02 g
• Histidine: 0.01 g

There is no significant amounts of tryptophan or methionine in dates.

Protein Similar to Dates

Some other fruits or fruit juices with similar amounts of protein to dates by weight:

• Kumquat: same
• Jackfruit: same
• Avocado: same
• Lemon Zest: -0.1 grams

Vitamins and Minerals in Dates

An good source of nutrients, dates contain abundant amounts of calcium and potassium. In fact, a single date contains 7% of recommended daily values or 167 milligrams of potassium. Also an excellent source of calcium, a single date contains 2% of recommended daily values or 15.4 milligrams of calcium.

Vitamins in dates (1 date):

• Vitamin a: 1.7 ug
• Thiamin: < 0.1 mg
• Riboflavin: < 0.1 mg
• Niacin: 0.4 mg
• Vitamin b6: 0.1 mg
• Folate: 3.6 ug
• Vitamin k: 0.6 ug

Minerals in dates (1 date):

• Calcium: 15.4 mg
• Potassium: 167 mg
• Iron: 0.2 mg
• Magnesium: 13 mg
• Zinc: 0.1 mg
• Phosphorus: 14.9 mg
• Copper: 0.1 mg
• Manganese: 0.1 mg
• Choline: 2.4 mg

There is no significant amounts of selenium, pantothenic acid, vitamin c, vitamin e or vitamin b12 in dates.

Similar to Dates for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to dates:

• Raisins: +31 MG
• Avocado: -45 MG
• Jackfruit: -60 MG
• Banana: -81 MG

Flavonoids and Carotenoids in Dates ^[3]

Dates Nutrition Chart

Dates in Cooking

Dates are in the top 10% of most popular ingredients for recipes. Dates can be consumed raw and is often pitted or chopped before cooking or serving. Most recipes call for one or two cups of dates.

Friends and Relatives of Dates

Foods commonly cooked with dates:

• Oats

Other similar relatives:

• Apricot
• Cranberry
• Currants
• Cherries
• Plums
• Figs