Dates: Calories, Nutrition & Healthier Swaps
282 kcal per 100 g · Nutri-Score B
sugar: high saturated fat: low salt: low fiber: high
Dates are very sweet dried fruit with potassium and fiber. Two or three can replace a candy — at about the same calories.
Dates nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: three, 25 g |
|---|---|---|
| Calories | 282 kcal | 71 kcal |
| Protein | 2.5 g | 0.6 g |
| Fat | 0.4 g | 0.1 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 69 g | 17 g |
| incl. sugars | 63 g | 16 g |
| Fiber | 8 g | 2 g |
| Salt | 0 g | 0 g |
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.
Dates: nutrition highlights
It has 2 g of fiber per serving — roughly 8% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, dates gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- The sugar is the fruit's own, but there's a lot of it — 63 g per 100 g, so portion size matters.
How much movement is one serving?
One 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.
Healthier swaps for Dates
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Açaí bowl — 60 g, 77 kcal: −9.9 g sugar.
More in fruit & berries
AppleBananaOrangeGrapesPearKiwiWatermelonPineappleMangoPomegranate