How many calories are in one date?

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

How much protein is in one date?

A single date contains 0.4 grams of protein. Dates are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in dates?

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

Does dates contain antioxidants?

Dates contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin.

What's similar to dates in cooking?

Apricot, cranberry, currants, cherries, plums and figs are similar to, or commonly paired with dates in cooking and recipes.

Vegan Food with Nutrition Similar to Dates

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Summary
Similar fruits
Similar plants
Similar nuts

Dates source

Similar to Dates

A common and nutrient dense fruit, dates are an excellent source of dietary fiber, calcium and potassium. One date contains about 66 calories.

Many foods are similar nutritionally to dates, including raisins, figs, garlic powder and sweet potatoes.

We compared the key nutrients in dates (dietary fiber, calcium and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

fruits: Raisins, Figs, Banana, Kiwi, Jackfruit, Currants

plants and vegetables: Garlic Powder, Sweet Potatoes, Shallot, Lima Beans, Water Chestnut, Squash, Beets, Tumeric, Ginger, Ginger Root

nuts, grains and legumes: White Beans, Mung Bean, Pinto Beans, Pasta

The details of the top vegan 20 foods most nutritionally similar to dates are below.

fruits

Several fruits or fruit products offer similar nutrients to dates including raisins, figs, banana, kiwi and jackfruit.

Raisins

Similarity: > 95%

Raisins are also high in dietary fiber and potassium. Also, raisins contains more Vitamin C, iron and riboflavin than dates.

For 100 grams of dates and raisins:

Dates (4 dates)		Raisins (5/8 cup)
6.7	dietary fiber (G)	6.8
64	calcium (MG)	28
696	potassium (MG)	825

However, dates does contain more Vitamin A, calcium, pantothenic acid and Vitamin B6 than raisins by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	296
66	sugar (G)	0
1.8	protein (G)	2.5
0	saturated fat (G)	0.18
0	Vitamin C (MG)	5.4
7	Vitamin A (UG)	0
0.9	iron (MG)	2.6
0.05	thiamin (MG)	0.11
0.06	riboflavin (MG)	0.18
1.6	niacin (MG)	1.1
0.81	pantothenic acid (MG)	0.05
0.25	Vitamin B6 (MG)	0.19
15	folate (UG)	3

0.983 | 0.983 | 2.29 Complete Comparison:
Raisins vs. Dates

Figs

Similarity: > 95%

Figs are also high in dietary fiber and potassium. Also, figs contains more Vitamin C and Vitamin A than dates.

For 100 grams of dates and figs:

Dates (4 dates)		Figs (1.5 large)
6.7	dietary fiber (G)	2.9
64	calcium (MG)	35
696	potassium (MG)	232

A higher water content, figs is less nutritionally dense than dates. Dates does contain more calcium, iron and niacin than figs by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	74
66	sugar (G)	16
1.8	protein (G)	0.75
0	saturated fat (G)	0.06
0	Vitamin C (MG)	2
7	Vitamin A (UG)	7
0	Vitamin E (MG)	0.11
0.9	iron (MG)	0.37
0.05	thiamin (MG)	0.06
0.06	riboflavin (MG)	0.05
1.6	niacin (MG)	0.4
0.81	pantothenic acid (MG)	0.3
0.25	Vitamin B6 (MG)	0.11
15	folate (UG)	6

0.978 | 0.978 | 0.96 Complete Comparison:
Figs vs. Dates

Banana

Similarity: > 95%

Banana is also high in dietary fiber and potassium. Also, banana contains more Vitamin C and Vitamin B6 than dates.

For 100 grams of dates and banana:

Dates (4 dates)		Banana (7/8 medium)
6.7	dietary fiber (G)	2.6
64	calcium (MG)	5
696	potassium (MG)	358

However, dates does contain more calcium, iron and niacin than banana by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	89
66	sugar (G)	12
1.8	protein (G)	1.1
0	saturated fat (G)	0.11
0	Vitamin C (MG)	8.7
7	Vitamin A (UG)	3
0	Vitamin E (MG)	0.1
0.9	iron (MG)	0.26
0.05	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.07
1.6	niacin (MG)	0.67
0.81	pantothenic acid (MG)	0.33
0.25	Vitamin B6 (MG)	0.37
15	folate (UG)	20

0.973 | 0.973 | 1.42 Complete Comparison:
Banana vs. Dates

Kiwi

Similarity: > 95%

Kiwi is also high in dietary fiber and potassium. Also, kiwi contains more Vitamin C and Vitamin E than dates.

For 100 grams of dates and kiwi:

Dates (4 dates)		Kiwi (about 1/2 cup)
6.7	dietary fiber (G)	3
64	calcium (MG)	34
696	potassium (MG)	312

However, dates does contain more calcium, iron and niacin than kiwi by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	61
66	sugar (G)	9
1.8	protein (G)	1.1
0	saturated fat (G)	0.03
0	Vitamin C (MG)	93
7	Vitamin A (UG)	4
0	Vitamin E (MG)	1.5
0.9	iron (MG)	0.31
0.05	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.03
1.6	niacin (MG)	0.34
0.81	pantothenic acid (MG)	0.18
0.25	Vitamin B6 (MG)	0.06
15	folate (UG)	25

0.951 | 0.951 | 2.38 Complete Comparison:
Kiwi vs. Dates

Jackfruit

Similarity: > 90%

Jackfruit is also high in potassium and contains some of the same nutrients. Also, jackfruit contains more Vitamin C and Vitamin B6 than dates.

For 100 grams of dates and jackfruit:

Dates (4 dates)		Jackfruit (5/8 cup)
6.7	dietary fiber (G)	1.5
64	calcium (MG)	24
696	potassium (MG)	448

However, dates does contain more dietary fiber, calcium and iron than jackfruit by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	95
66	sugar (G)	19
1.8	protein (G)	1.7
0	saturated fat (G)	0.2
0	Vitamin C (MG)	14
7	Vitamin A (UG)	5
0	Vitamin E (MG)	0.34
0.9	iron (MG)	0.23
0.05	thiamin (MG)	0.11
0.06	riboflavin (MG)	0.06
1.6	niacin (MG)	0.92
0.81	pantothenic acid (MG)	0.24
0.25	Vitamin B6 (MG)	0.33
15	folate (UG)	24

0.923 | 0.923 | 1.42 Complete Comparison:
Jackfruit vs. Dates

Currants

Similarity: > 90%

Currants are also high in dietary fiber and potassium. Also, currants contains more Vitamin C than dates.

For 100 grams of dates and currants:

Dates (4 dates)		Currants (7/8 cup)
6.7	dietary fiber (G)	4.3
64	calcium (MG)	33
696	potassium (MG)	275

However, dates does contain more calcium, niacin and pantothenic acid than currants by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	56
66	sugar (G)	7.4
1.8	protein (G)	1.4
0	saturated fat (G)	0.02
0	Vitamin C (MG)	41
7	Vitamin A (UG)	2
0	Vitamin E (MG)	0.1
0.9	iron (MG)	1
0.05	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.05
1.6	niacin (MG)	0.1
0.81	pantothenic acid (MG)	0.06
0.25	Vitamin B6 (MG)	0.07
15	folate (UG)	8

0.904 | 0.904 | 1.6 Complete Comparison:
Currants vs. Dates

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to dates. Garlic powder, sweet potatoes, shallot, lima beans and water chestnut are all high in dietary fiber, calcium and or potassium.

Garlic Powder

Similarity: > 95%

More nutritionally dense than dates, garlic powder is also high in dietary fiber, calcium and potassium. Moreover, garlic powder contains more protein, Vitamin C, Vitamin E, iron and thiamin than dates.

For 100 grams of dates and garlic powder:

Dates (4 dates)		Garlic Powder (32 tsps)
6.7	dietary fiber (G)	9
64	calcium (MG)	79
696	potassium (MG)	1193

However, dates does contain more Vitamin A and niacin than garlic powder by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	331
66	sugar (G)	2.4
1.8	protein (G)	17
0	saturated fat (G)	0.25
0	Vitamin C (MG)	1.2
7	Vitamin A (UG)	0
0	Vitamin E (MG)	0.67
0.9	iron (MG)	5.7
0.05	thiamin (MG)	0.44
0.06	riboflavin (MG)	0.14
1.6	niacin (MG)	0.8
0.81	pantothenic acid (MG)	0.74
0.25	Vitamin B6 (MG)	1.7
15	folate (UG)	47

0.977 | 0.977 | 6.17 Complete Comparison:
Garlic Powder vs. Dates

Sweet Potatoes

Similarity: > 95%

Sweet potatoes are also high in dietary fiber and potassium. Also, sweet potatoes contains more Vitamin C and Vitamin A than dates.

For 100 grams of dates and sweet potatoes:

Dates (4 dates)		Sweet Potatoes (3/4 cup)
6.7	dietary fiber (G)	3
64	calcium (MG)	30
696	potassium (MG)	337

However, dates does contain more calcium and niacin than sweet potatoes by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	86
66	sugar (G)	4.2
1.8	protein (G)	1.6
0	saturated fat (G)	0.02
0	Vitamin C (MG)	2.4
7	Vitamin A (UG)	709
0	Vitamin E (MG)	0.26
0.9	iron (MG)	0.61
0.05	thiamin (MG)	0.08
0.06	riboflavin (MG)	0.06
1.6	niacin (MG)	0.56
0.81	pantothenic acid (MG)	0.8
0.25	Vitamin B6 (MG)	0.21
15	folate (UG)	11

0.975 | 0.975 | 2.41 Complete Comparison:
Sweet Potatoes vs. Dates

Shallot

Similarity: > 95%

Shallot is also high in dietary fiber and potassium. Also, shallot contains more Vitamin C and Vitamin B6 than dates.

For 100 grams of dates and shallot:

Dates (4 dates)		Shallot (10 tbsps)
6.7	dietary fiber (G)	3.2
64	calcium (MG)	37
696	potassium (MG)	334

However, dates does contain more Vitamin A, calcium and niacin than shallot by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	72
66	sugar (G)	7.9
1.8	protein (G)	2.5
0	saturated fat (G)	0.02
0	Vitamin C (MG)	8
7	Vitamin A (UG)	0
0	Vitamin E (MG)	0.04
0.9	iron (MG)	1.2
0.05	thiamin (MG)	0.06
0.06	riboflavin (MG)	0.02
1.6	niacin (MG)	0.2
0.81	pantothenic acid (MG)	0.29
0.25	Vitamin B6 (MG)	0.35
15	folate (UG)	34

0.958 | 0.958 | 1.53 Complete Comparison:
Shallot vs. Dates

Lima Beans

Similarity: > 90%

Lima beans are also high in dietary fiber and potassium. Moreover, lima beans contains more protein, Vitamin C, iron and thiamin than dates.

For 100 grams of dates and lima beans:

Dates (4 dates)		Lima Beans (5/8 cup)
6.7	dietary fiber (G)	4.9
64	calcium (MG)	34
696	potassium (MG)	467

However, dates does contain more calcium and pantothenic acid than lima beans by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	113
66	sugar (G)	1.5
1.8	protein (G)	6.8
0	saturated fat (G)	0.2
0	Vitamin C (MG)	23
7	Vitamin A (UG)	10
0	Vitamin E (MG)	0.32
0.9	iron (MG)	3.1
0.05	thiamin (MG)	0.22
0.06	riboflavin (MG)	0.1
1.6	niacin (MG)	1.5
0.81	pantothenic acid (MG)	0.25
0.25	Vitamin B6 (MG)	0.2
15	folate (UG)	34

0.922 | 0.922 | 3.18 Complete Comparison:
Lima Beans vs. Dates

Water Chestnut

Similarity: > 90%

Water chestnut is also high in dietary fiber and potassium. Moreover, water chestnut contains more Vitamin C, Vitamin E, thiamin, riboflavin and Vitamin B6 than dates.

For 100 grams of dates and water chestnut:

Dates (4 dates)		Water Chestnut (3/4 cup)
6.7	dietary fiber (G)	3
64	calcium (MG)	11
696	potassium (MG)	584

However, dates does contain more Vitamin A, calcium and iron than water chestnut by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	97
66	sugar (G)	4.8
1.8	protein (G)	1.4
0	saturated fat (G)	0.03
0	Vitamin C (MG)	4
7	Vitamin A (UG)	0
0	Vitamin E (MG)	1.2
0.9	iron (MG)	0.06
0.05	thiamin (MG)	0.14
0.06	riboflavin (MG)	0.2
1.6	niacin (MG)	1
0.81	pantothenic acid (MG)	0.48
0.25	Vitamin B6 (MG)	0.33
15	folate (UG)	16

0.921 | 0.921 | 1.89 Complete Comparison:
Water Chestnut vs. Dates

Squash

Similarity: > 90%

Squash is also high in dietary fiber, calcium and potassium. Also, squash contains more Vitamin C, Vitamin A and Vitamin E than dates.

For 100 grams of dates and squash:

Dates (4 dates)		Squash (1/2 cup)
6.7	dietary fiber (G)	3.2
64	calcium (MG)	41
696	potassium (MG)	284

However, dates does contain more pantothenic acid and Vitamin B6 than squash by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	40
66	sugar (G)	2
1.8	protein (G)	0.9
0	saturated fat (G)	0.02
0	Vitamin C (MG)	15
7	Vitamin A (UG)	558
0	Vitamin E (MG)	1.3
0.9	iron (MG)	0.6
0.05	thiamin (MG)	0.07
0.06	riboflavin (MG)	0.02
1.6	niacin (MG)	0.97
0.81	pantothenic acid (MG)	0.36
0.25	Vitamin B6 (MG)	0.12
15	folate (UG)	19

0.919 | 0.919 | 2.12 Complete Comparison:
Squash vs. Dates

Beets

Similarity: > 90%

Beets are also high in dietary fiber and potassium. Also, beets contains more Vitamin C and folate than dates.

For 100 grams of dates and beets:

Dates (4 dates)		Beets (3/4 cup)
6.7	dietary fiber (G)	2.8
64	calcium (MG)	16
696	potassium (MG)	325

However, dates does contain more calcium, niacin and pantothenic acid than beets by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	43
66	sugar (G)	6.8
1.8	protein (G)	1.6
0	saturated fat (G)	0.03
0	Vitamin C (MG)	4.9
7	Vitamin A (UG)	2
0	Vitamin E (MG)	0.04
0.9	iron (MG)	0.8
0.05	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.04
1.6	niacin (MG)	0.33
0.81	pantothenic acid (MG)	0.16
0.25	Vitamin B6 (MG)	0.07
15	folate (UG)	109

0.918 | 0.918 | 1.3 Complete Comparison:
Beets vs. Dates

Tumeric

Similarity: > 90%

More nutritionally dense than dates, tumeric is also high in dietary fiber, calcium and potassium. Moreover, tumeric contains more protein, Vitamin C, Vitamin E and iron than dates.

For 100 grams of dates and tumeric:

Dates (4 dates)		Tumeric (33 tsps)
6.7	dietary fiber (G)	23
64	calcium (MG)	168
696	potassium (MG)	2080

However, dates does contain more Vitamin A and Vitamin B6 than tumeric by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	312
66	sugar (G)	3.2
1.8	protein (G)	9.7
0	saturated fat (G)	1.8
0	trans fat (G)	0.06
0	Vitamin C (MG)	0.7
7	Vitamin A (UG)	0
0	Vitamin E (MG)	4.4
0.9	iron (MG)	55
0.05	thiamin (MG)	0.06
0.06	riboflavin (MG)	0.15
1.6	niacin (MG)	1.4
0.81	pantothenic acid (MG)	0.54
0.25	Vitamin B6 (MG)	0.11
15	folate (UG)	20

0.913 | 0.913 | 7.4 Complete Comparison:
Tumeric vs. Dates

Ginger

Similarity: > 90%

More nutritionally dense than dates, ginger is also high in dietary fiber, calcium and potassium. Moreover, ginger contains more protein, Vitamin C, iron and riboflavin than dates.

For 100 grams of dates and ginger:

Dates (4 dates)		Ginger (56 tsps)
6.7	dietary fiber (G)	14
64	calcium (MG)	114
696	potassium (MG)	1320

However, dates does contain more than ginger by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	335
66	sugar (G)	3.4
1.8	protein (G)	9
0	saturated fat (G)	2.6
0	Vitamin C (MG)	0.7
7	Vitamin A (UG)	2
0.9	iron (MG)	20
0.05	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.17
1.6	niacin (MG)	9.6
0.81	pantothenic acid (MG)	0.48
0.25	Vitamin B6 (MG)	0.63
15	folate (UG)	13

0.909 | 0.909 | 7.85 Complete Comparison:
Ginger vs. Dates

Ginger Root

Similarity: > 90%

Ginger root is also high in potassium and contains some of the same nutrients. Also, ginger root contains more Vitamin C than dates.

For 100 grams of dates and ginger root:

Dates (4 dates)		Ginger Root (50 tsps)
6.7	dietary fiber (G)	2
64	calcium (MG)	16
696	potassium (MG)	415

However, dates does contain more dietary fiber, Vitamin A and calcium than ginger root by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	80
66	sugar (G)	1.7
1.8	protein (G)	1.8
0	saturated fat (G)	0.2
0	Vitamin C (MG)	5
7	Vitamin A (UG)	0
0	Vitamin E (MG)	0.26
0.9	iron (MG)	0.6
0.05	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.03
1.6	niacin (MG)	0.75
0.81	pantothenic acid (MG)	0.2
0.25	Vitamin B6 (MG)	0.16
15	folate (UG)	11

0.907 | 0.907 | 1.22 Complete Comparison:
Ginger Root vs. Dates

nuts, grains and legumes

Several seeds or grains offer similar nutrients to dates including white beans, mung bean, pinto beans and pasta.

White Beans

Similarity: > 90%

White beans are also high in dietary fiber, calcium and potassium. Moreover, white beans contains more protein, Vitamin E, iron and folate than dates.

For 100 grams of dates and white beans:

Dates (4 dates)		White Beans (3/8 cup)
6.7	dietary fiber (G)	4.8
64	calcium (MG)	73
696	potassium (MG)	454

However, dates does contain more Vitamin A, niacin, pantothenic acid and Vitamin B6 than white beans by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	114
66	sugar (G)	0.29
1.8	protein (G)	7.3
0	saturated fat (G)	0.07
7	Vitamin A (UG)	0
0	Vitamin E (MG)	0.79
0.9	iron (MG)	3
0.05	thiamin (MG)	0.1
0.06	riboflavin (MG)	0.04
1.6	niacin (MG)	0.11
0.81	pantothenic acid (MG)	0.19
0.25	Vitamin B6 (MG)	0.08
15	folate (UG)	65

0.933 | 0.933 | 2.14 Complete Comparison:
White Beans vs. Dates

Mung Bean

Similarity: > 90%

More nutritionally dense than dates, mung bean is also high in dietary fiber, calcium and potassium. Moreover, mung bean contains more protein, Vitamin C, Vitamin E and iron than dates.

For 100 grams of dates and mung bean:

Dates (4 dates)		Mung Bean (1/2 cup)
6.7	dietary fiber (G)	16
64	calcium (MG)	132
696	potassium (MG)	1246

However, dates does contain more than mung bean by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	347
66	sugar (G)	6.6
1.8	protein (G)	24
0	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
7	Vitamin A (UG)	6
0	Vitamin E (MG)	0.51
0.9	iron (MG)	6.7
0.05	thiamin (MG)	0.62
0.06	riboflavin (MG)	0.23
1.6	niacin (MG)	2.3
0.81	pantothenic acid (MG)	1.9
0.25	Vitamin B6 (MG)	0.38
15	folate (UG)	625

0.911 | 0.911 | 7.63 Complete Comparison:
Mung Bean vs. Dates

Pinto Beans

Similarity: > 90%

Pinto beans are also high in dietary fiber, calcium and potassium. Also, pinto beans contains more protein and iron than dates.

For 100 grams of dates and pinto beans:

Dates (4 dates)		Pinto Beans (3/8 can)
6.7	dietary fiber (G)	5.5
64	calcium (MG)	63
696	potassium (MG)	274

However, dates does contain more Vitamin A, niacin, pantothenic acid and Vitamin B6 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	114
66	sugar (G)	0.54
1.8	protein (G)	7
0	saturated fat (G)	0.16
0	Vitamin C (MG)	0.1
7	Vitamin A (UG)	0
0.9	iron (MG)	1.3
0.05	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.02
1.6	niacin (MG)	0.27
0.81	pantothenic acid (MG)	0
0.25	Vitamin B6 (MG)	0
15	folate (UG)	24

0.91 | 0.91 | 1.45 Complete Comparison:
Pinto Beans vs. Dates

Pasta

Similarity: > 90%

More nutritionally dense than dates, pasta is also high in dietary fiber and potassium. Moreover, pasta contains more protein, iron, thiamin and riboflavin than dates.

For 100 grams of dates and pasta:

Dates (4 dates)		Pasta (1 cup)
6.7	dietary fiber (G)	3.2
64	calcium (MG)	21
696	potassium (MG)	223

However, dates does contain more Vitamin A, calcium and Vitamin B6 than pasta by weight.

Here is a comparison of the rest of nutrients:

277	calories (KCAL)	371
66	sugar (G)	2.7
1.8	protein (G)	13
0	saturated fat (G)	0.28
7	Vitamin A (UG)	0
0	Vitamin E (MG)	0.11
0.9	iron (MG)	3.3
0.05	thiamin (MG)	0.89
0.06	riboflavin (MG)	0.4
1.6	niacin (MG)	7.2
0.81	pantothenic acid (MG)	0.43
0.25	Vitamin B6 (MG)	0.14
15	folate (UG)	237

0.904 | 0.904 | 5.81 Complete Comparison:
Pasta vs. Dates

Other Nutritional Substitutes

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