Dates Nutrition Facts: Calories, Vitamins & Minerals
Dates nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: three, 25 g |
|---|---|---|
| Calories | 282 kcal | 71 kcal |
| Energy (kilojoules) | 1,180 kJ | 295 kJ |
| Protein | 2.5 g | 0.6 g |
| Fat | 0.4 g | 0.1 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 75 g | 19 g |
| incl. sugars | 63 g | 16 g |
| incl. fiber | 8 g | 2 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
282 kcal (1,180 kJ) per 100 g · P/F/C 2.5/0.4/75 g
Serving (three, 25 g) — 71 kcal (295 kJ) · Nutri-Score C
Per 100 g: sugar: high saturated fat: low salt: low fiber: high
Are dates healthy?
In moderation. Dates sit in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Fiber: 8 g per 100 g, 2 g per serving.
Against
- The sugar is the fruit's own, but there's a lot of it: 63 g per 100 g, 16 g per serving.
A typical serving (three, 25 g) has 71 kcal, 0.6 g protein, 0.1 g fat and 19 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Dates are very sweet dried fruit with potassium and fiber. Two or three can replace a candy — at about the same calories.
protein 4%fat 1%carbs 95%
Vitamins and minerals in dates
Per 100 g, the standouts are copper — 0.21 mg, 23% of the Daily Value; potassium — 656 mg, 14% of the Daily Value; manganese — 0.26 mg, 11% of the Daily Value.
| Nutrient | Per 100 g | Serving: three, 25 g | % DV |
|---|---|---|---|
| Vitamin K | 2.7 mcg | 0.68 mcg | 1% |
| Thiamin (B1) | 0.05 mg | 0.01 mg | 1% |
| Riboflavin (B2) | 0.07 mg | 0.02 mg | 1% |
| Niacin (B3) | 1.3 mg | 0.32 mg | 2% |
| Vitamin B6 | 0.17 mg | 0.04 mg | 2% |
| Folate (B9) | 19 mcg | 4.8 mcg | 1% |
| Potassium | 656 mg | 164 mg | 3% |
| Calcium | 39 mg | 9.8 mg | 1% |
| Magnesium | 43 mg | 11 mg | 3% |
| Phosphorus | 62 mg | 16 mg | 1% |
| Iron | 1 mg | 0.26 mg | 1% |
| Zinc | 0.29 mg | 0.07 mg | 1% |
| Copper | 0.21 mg | 0.05 mg | 6% |
| Manganese | 0.26 mg | 0.07 mg | 3% |
| Selenium | 3 mcg | 0.75 mcg | 1% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Dates, deglet noor” (FDC ID 171726, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Dates calories by weight, 20–150 g
30 g of dates has 85 calories and 50 g has 141. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 56 | 0.5 / 0.1 / 15 | 1.6 |
| 25 g — typical serving | 71 | 0.6 / 0.1 / 19 | 2 |
| 30 g | 85 | 0.8 / 0.1 / 23 | 2.4 |
| 50 g | 141 | 1.3 / 0.2 / 38 | 4 |
| 100 g | 282 | 2.5 / 0.4 / 75 | 8 |
| 150 g | 423 | 3.8 / 0.6 / 113 | 12 |
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Portion → calories and macros
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How much movement is one serving?
A serving (three, 25 g) is 71 kcal — roughly 23 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for dates
Dates have a lot of sugar (63 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Dates vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pomegranate | 83 | 1.7 / 1.2 / 18 |
| Banana | 96 | 1.1 / 0.3 / 24 |
| Avocado | 160 | 2 / 15 / 8.7 |
| Prunes | 240 | 2.2 / 0.4 / 64 |
| Dried Apricots | 241 | 3.4 / 0.5 / 63 |
| Dates | 282 | 2.5 / 0.4 / 75 |
| Raisins | 299 | 3.3 / 0.3 / 79 |
FAQ
How many calories are in 100 g of dates?
100 g of dates has 282 calories, with 2.5 g protein, 0.4 g fat and 75 g carbohydrates (8 g fiber).
How many calories are in a serving of dates?
A serving (three, 25 g) has 71 calories: 0.6 g protein, 0.1 g fat and 19 g carbs.
What are the macros of dates?
Per 100 g: 2.5 g protein, 75 g carbs and 0.4 g fat. By calories that's about 4% protein, 95% carbs and 1% fat.
How long do you have to walk to burn a serving of dates?
About 23 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 71 calories in a serving (three, 25 g).
What vitamins and minerals are in dates?
Per 100 g, dates are richest in copper (0.21 mg, 23% DV), potassium (656 mg, 14% DV), manganese (0.26 mg, 11% DV) — from USDA FoodData Central record 171726.
How much fiber is in dates?
100 g of dates has 8 g of fiber; a serving (three, 25 g) has 2 g — 8% of the 25 g a day the WHO recommends.
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