Chopped Dates
Packaged product Fruits Morrisons
Chopped Dates contains 305 kcal per 100 g. A serving, 30 g (30 g) provides about 92 kcal.
Roughly 95% of its calories come from carbohydrates, with 4% from protein and 0.6% from fat (estimated with general energy factors).
That is more energy than the typical item in fruits on FoodFactly, where the median is 110 kcal per 100 g across 25,870 products.
100 g provides 33% of the Daily Value for manganese, 22% of the Daily Value for copper and 16% of the Daily Value for Pantothenic acid (B5).
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 305 kcal | |
| Total fat L | 0.2 g | 0.3% |
| Saturated fat L | 0.1 g | 0.5% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 60 mg | 3% |
| Total carbohydrates L | 67 g | 24% |
| Dietary fiber L | 11.4 g | 41% |
| Total sugars L | 50.1 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 3 g | 6% |
| Vitamin A L | 0 µg | 0% |
| Vitamin C L | 2.2 mg | 2% |
| Vitamin D L | 0.031 µg | 0.2% |
| Vitamin E L | 0.48 mg | 3% |
| Thiamin (B1) L | 0.11 mg | 9% |
| Riboflavin (B2) L | 0.055 mg | 4% |
| Niacin (B3) L | 1 mg | 6% |
| Pantothenic acid (B5) L | 0.79 mg | 16% |
| Vitamin B6 L | 0.17 mg | 10% |
| Folate (B9) L | 18.8 µg | 5% |
| Vitamin B12 L | 0 µg | 0% |
| Calcium L | 34.3 mg | 3% |
| Iron L | 0.83 mg | 5% |
| Magnesium L | 59.7 mg | 14% |
| Phosphorus L | 115 mg | 9% |
| Potassium L | 561 mg | 12% |
| Zinc L | 0.49 mg | 4% |
| Copper L | 0.2 mg | 22% |
| Manganese L | 0.76 mg | 33% |
| Selenium L | 4.5 µg | 8% |
| Iodine L | 3.4 µg | 2% |
% 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 4%
- Carbohydrates 95%
- Fat 0.6%
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
- Protein3 gabove the median for fruits (median 0.7 g)
- Fiber11.4 gin the top quarter of fruits (median 1.5 g)
- Sugars50.1 gin the top quarter of fruits (median 12 g)
- Fat0.2 gabove the median for fruits (median 0.1 g)
- Saturated fat0.1 gabove the median for fruits (median 0 g)
- Sodium60 mgabove the median for fruits (median 22.5 mg)
- Protein per 100 kcal0.98 gprotein density, useful for comparing foods with different calorie levels
- Water19.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 16.5 g |
|---|
Carotenoids (1)
| Beta-carotene L | 63.7 µg |
|---|
Other components (2)
| Water L | 19.1 g |
|---|---|
| Alcohol L | 0 g |
Product details
Ingredients
Date (95%), Rice flour.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Rice
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Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Chopped Dates?
100 g of Chopped Dates has 305 kcal. Serving, 30 g (30 g): about 92 kcal.
How much protein is in Chopped Dates?
Chopped Dates contains 3 g of protein per 100 g (6% of the 50 g Daily Value), or 0.9 g in serving, 30 g (30 g). About 4% of its calories come from protein. Compared with other fruits, that is above the median (median 0.7 g).
How many carbs are in Chopped Dates?
Chopped Dates has 67 g of total carbohydrates per 100 g, including 11.4 g of fiber and 50.1 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Chopped Dates?
Chopped Dates contains 0.2 g of fat per 100 g, of which 0.1 g is saturated (0.5% of the Daily Value).
What vitamins and minerals does Chopped Dates contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (33% DV), copper (22% DV), Pantothenic acid (B5) (16% DV), magnesium (14% DV) and potassium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Chopped Dates?
100 g contains 60 mg of sodium, 3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated August 4, 2026. 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
- Open Food Facts, record 0068521076928. License: ODbL 1.0 (Open Food Facts). Source record dated August 4, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.