Calories in Dates, deglet noor
Generic food Fruits
Dates, deglet noor contains 282 kcal per 100 g. A typical serving of 1 cup, chopped (147 g) provides about 415 kcal.
Roughly 96% of its calories come from carbohydrates, with 3% from protein and 1% from fat (estimated with general energy factors).
That is more energy than the typical item in fruits and fruit juices on FoodFactly, where the median is 60 kcal per 100 g across 386 foods.
100 g provides 23% of the Daily Value for copper, 14% of the Daily Value for potassium and 12% of the Daily Value for Pantothenic acid (B5).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 282 kcal | |
| Total fat M | 0.39 g | 0.5% |
| Saturated fat C | 0.032 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 2 mg | 0.1% |
| Total carbohydrates C | 75 g | 27% |
| Dietary fiber M | 8 g | 29% |
| Total sugars M | 63.4 g | |
| Protein M | 2.5 g | 5% |
| Vitamin A M | 0 µg | 0% |
| Vitamin C M | 0.4 mg | 0.4% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.05 mg | 0.3% |
| Vitamin K M | 2.7 µg | 2% |
| Thiamin (B1) M | 0.052 mg | 4% |
| Riboflavin (B2) M | 0.066 mg | 5% |
| Niacin (B3) M | 1.3 mg | 8% |
| Pantothenic acid (B5) M | 0.59 mg | 12% |
| Vitamin B6 M | 0.17 mg | 10% |
| Folate (B9) C | 19 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 6.3 mg | 1% |
| Calcium M | 39 mg | 3% |
| Iron M | 1 mg | 6% |
| Magnesium M | 43 mg | 10% |
| Phosphorus M | 62 mg | 5% |
| Potassium M | 656 mg | 14% |
| Zinc M | 0.29 mg | 3% |
| Copper M | 0.21 mg | 23% |
| Manganese M | 0.26 mg | 11% |
| Selenium M | 3 µg | 5% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 3%
- Carbohydrates 96%
- Fat 1%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.5 gin the top quarter of fruits and fruit juices (median 0.61 g)
- Fiber8 gin the top quarter of fruits and fruit juices (median 1.6 g)
- Sugars63.4 gin the top quarter of fruits and fruit juices (median 11 g)
- Fat0.39 gin the top quarter of fruits and fruit juices (median 0.19 g)
- Saturated fat0.032 gabove the median for fruits and fruit juices (median 0.021 g)
- Sodium2 mgbelow the median for fruits and fruit juices (median 3 mg)
- Protein per 100 kcal0.87 gprotein density, useful for comparing foods with different calorie levels
- Water20.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.036 g |
|---|---|
| Polyunsaturated fat C | 0.019 g |
Sugars and starch (6)
| Sucrose M | 23.8 g |
|---|---|
| Glucose M | 19.9 g |
| Fructose M | 19.6 g |
| Lactose M | 0 g |
| Maltose M | 0.12 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.012 g |
|---|---|
| Threonine M | 0.043 g |
| Isoleucine M | 0.049 g |
| Leucine M | 0.084 g |
| Lysine M | 0.066 g |
| Methionine M | 0.022 g |
| Cystine M | 0.067 g |
| Phenylalanine M | 0.05 g |
| Tyrosine M | 0.015 g |
| Valine M | 0.071 g |
| Arginine M | 0.14 g |
| Histidine M | 0.032 g |
| Alanine M | 0.083 g |
| Aspartic acid M | 0.21 g |
| Glutamic acid M | 0.36 g |
| Glycine M | 0.1 g |
| Proline M | 0.13 g |
| Serine M | 0.057 g |
Individual fatty acids (29)
| EPA (omega-3, 20:5 n-3) Z | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) Z | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.016 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0.001 g |
| SFA 10:0 M | 0.001 g |
| SFA 12:0 M | 0.001 g |
| SFA 14:0 M | 0.001 g |
| SFA 16:0 M | 0.017 g |
| SFA 18:0 M | 0.011 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0.035 g |
| PUFA 18:3 M | 0.003 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.001 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.001 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (14)
| Beta-carotene M | 6 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 75 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0.05 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.01 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 20.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.6 g |
| Theobromine Z | 0 mg |
| Energy C | 1,178 kJ |
| Vitamin A, IU M | 10 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 19 µg |
| Betaine M | 0.4 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Dates
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Medjool dates | 277 | 1.8 g | 75 g | 0.15 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Date | 282 | 2.5 g | 75 g | 0.39 g |
| Raisins, dark, seedless | 299 | 3.3 g | 79.3 g | 0.25 g |
| Raisins | 299 | 3.3 g | 79.3 g | 0.25 g |
| Raisins, golden, seedless | 301 | 3.3 g | 80 g | 0.2 g |
| Pears, dried, sulfured, uncooked Dried or dry | 262 | 1.9 g | 69.7 g | 0.63 g |
| Pear, dried Dried or dry | 262 | 1.9 g | 69.7 g | 0.63 g |
| Blueberries, dried, sweetened Dried or dry | 317 | 2.5 g | 80 g | 2.5 g |
| Blueberries, dried Dried or dry | 317 | 2.5 g | 80 g | 2.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dates?
100 g of dates has 282 kcal. 1 cup, chopped (147 g): about 415 kcal. 1 date, pitted (7.1 g): about 20 kcal.
How much protein is in dates?
Dates contains 2.5 g of protein per 100 g (5% of the 50 g Daily Value), or 3.6 g in 1 cup, chopped (147 g). About 3% of its calories come from protein. Compared with other fruits and fruit juices, that is among the highest quarter (median 0.61 g).
How many carbs are in dates?
Dates has 75 g of total carbohydrates per 100 g, including 8 g of fiber and 63.4 g of sugars.
How much fat is in dates?
Dates contains 0.39 g of fat per 100 g, of which 0.032 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does dates contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (23% DV), potassium (14% DV), Pantothenic acid (B5) (12% DV), manganese (11% DV) and magnesium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dates?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171726. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.