Calories in Date
Generic food Fruits
Date contains 282 kcal per 100 g. A typical serving of 1 cup (160 g) provides about 451 kcal.
Roughly 96% of its calories come from carbohydrates, with 3% from protein and 1% from fat (estimated with general energy factors).
That is close to the median for dried fruits on FoodFactly (299 kcal per 100 g).
100 g provides 23% of the Daily Value for copper, 14% of the Daily Value for potassium and 10% of the Daily Value for magnesium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 282 kcal | |
| Total fat C | 0.39 g | 0.5% |
| Saturated fat C | 0.032 g | 0.2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 2 mg | 0.1% |
| Total carbohydrates C | 75 g | 27% |
| Dietary fiber C | 8 g | 29% |
| Total sugars C | 63.4 g | |
| Protein C | 2.5 g | 5% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0.4 mg | 0.4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.05 mg | 0.3% |
| Vitamin K C | 2.7 µg | 2% |
| Thiamin (B1) C | 0.052 mg | 4% |
| Riboflavin (B2) C | 0.066 mg | 5% |
| Niacin (B3) C | 1.3 mg | 8% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 19 µg | 5% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 6.3 mg | 1% |
| Calcium C | 39 mg | 3% |
| Iron C | 1 mg | 6% |
| Magnesium C | 43 mg | 10% |
| Phosphorus C | 62 mg | 5% |
| Potassium C | 656 mg | 14% |
| Zinc C | 0.29 mg | 3% |
| Copper C | 0.21 mg | 23% |
| Selenium C | 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 gabove the median for dried fruits (median 2.3 g)
- Fiber8 gin the top quarter of dried fruits (median 7.2 g)
- Sugars63.4 gbelow the median for dried fruits (median 64.3 g)
- Fat0.39 gin the lowest quarter of dried fruits (median 0.69 g)
- Saturated fat0.032 gin the lowest quarter of dried fruits (median 0.088 g)
- Sodium2 mgin the lowest quarter of dried fruits (median 8.5 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 |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.016 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0.001 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.017 g |
| SFA 18:0 C | 0.011 g |
| MUFA 18:1 C | 0.035 g |
| PUFA 18:3 C | 0.003 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 6 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 75 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 20.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 19 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dates, deglet noor | 282 | 2.5 g | 75 g | 0.39 g |
| Medjool dates | 277 | 1.8 g | 75 g | 0.15 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in date?
100 g of date has 282 kcal. 1 cup (160 g): about 451 kcal. 1 date (8 g): about 23 kcal.
How much protein is in date?
Date contains 2.5 g of protein per 100 g (5% of the 50 g Daily Value), or 3.9 g in 1 cup (160 g). About 3% of its calories come from protein. Compared with other dried fruits, that is above the median (median 2.3 g).
How many carbs are in date?
Date 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 date?
Date 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 date contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (23% DV), potassium (14% DV) and magnesium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in date?
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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709203. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.