Calories in Date
Generic food Fruits
Date contains 282 kcal per 100 g. A typical serving of 1 tasse (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 fruits secs on FoodFactly (299 kcal per 100 g).
100 g provides 23 % of the Daily Value for cuivre, 14 % of the Daily Value for potassium and 10 % of the Daily Value for magnésium.
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 % |
| Vitamine A C | 0 µg | 0 % |
| Vitamine C C | 0,4 mg | 0,4 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 0,05 mg | 0,3 % |
| Vitamine K C | 2,7 µg | 2 % |
| Thiamine (B1) C | 0,052 mg | 4 % |
| Riboflavine (B2) C | 0,066 mg | 5 % |
| Niacine (B3) C | 1,3 mg | 8 % |
| Vitamine B6 C | 0,17 mg | 10 % |
| Folate (B9) C | 19 µg | 5 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 6,3 mg | 1 % |
| Calcium C | 39 mg | 3 % |
| Fer C | 1 mg | 6 % |
| Magnésium C | 43 mg | 10 % |
| Phosphore C | 62 mg | 5 % |
| Potassium C | 656 mg | 14 % |
| Zinc C | 0,29 mg | 3 % |
| Cuivre C | 0,21 mg | 23 % |
| Sélénium 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 fruits secs (median 2,3 g)
- Fiber8 gin the top quarter of fruits secs (median 7,2 g)
- Sugars63,4 gbelow the median for fruits secs (median 64,3 g)
- Fat0,39 gin the lowest quarter of fruits secs (median 0,69 g)
- Saturated fat0,032 gin the lowest quarter of fruits secs (median 0,088 g)
- Sodium2 mgin the lowest quarter of fruits secs (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)
| Graisses monoinsaturées C | 0,036 g |
|---|---|
| Graisses polyinsaturées 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 |
| Acide linoléique (oméga-6, 18:2) C | 0,016 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| CFA 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 |
| CFA 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)
| Bêta-carotène C | 6 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 75 µg |
| Rétinol C | 0 µg |
| Carotène, alpha C | 0 µg |
| Cryptoxanthine, bêta C | 0 µg |
Other components (8)
| Eau C | 20,5 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 19 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée 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 |
| Dates de Medjool | 277 | 1,8 g | 75 g | 0,15 g |
| Raisins, sombre, sans pépins | 299 | 3,3 g | 79,3 g | 0,25 g |
| Raisins | 299 | 3,3 g | 79,3 g | 0,25 g |
| Raisins, doré, sans pépins | 301 | 3,3 g | 80 g | 0,2 g |
| Poires, séché, sulfurés, non cuites Dried or dry | 262 | 1,9 g | 69,7 g | 0,63 g |
| Poire, séché Dried or dry | 262 | 1,9 g | 69,7 g | 0,63 g |
| Bleuets, séché, sucrés 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 tasse (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 tasse (160 g). About 3 % of its calories come from protein. Compared with other fruits secs, 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 cuivre (23 % DV), potassium (14 % DV) and magnésium (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 31 octobre 2024. FoodFactly last checked it on 6 novembre 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 31 octobre 2024. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.