EatSeeNutrition information: dried dates
| Nutrient | Carbs 100 g | % RI* | 1 date (7 g) |
|---|---|---|---|
| Energy | 282 kcal1180 kJ | 14% | 20 kcal84 kJ |
| Fat | 0.4 g | 1% | <0.1 g |
| of which saturated fatty acids | 0 g | 0% | 0 g |
| Carbs | 67 g | 26% | 4.7 g |
| of which sugars | 63.4 g | 70% | 4.4 g |
| Fiber | 8 g | - | 0.6 g |
| Protein | 2.5 g | 5% | 0.2 g |
| Salt | 0.01 g | 0% | <0.01 g |
| Water | 20.5 g | - | 1.4 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in dried dates?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 date7 g | 20 kcal | 0.2 g | 4.7 g | <0.1 g |
| Handful40 g | 113 kcal | 1 g | 26.8 g | 0.2 g |
| 100 g | 282 kcal | 2.5 g | 67 g | 0.4 g |
Vitamins and minerals
In 100 g of dried dates, the highest amounts are potassium (33% RI), vitamin B6 (12%), and magnesium (11%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 656 mg | 33% |
| Calcium | 39 mg | 5% |
| Magnesium | 43 mg | 11% |
| Phosphorus | 62 mg | 9% |
| Iron | 1 mg | 7% |
| Zinc | 0.3 mg | 3% |
| Selenium | 3 µg | 5% |
| Vitamin B1 (thiamin) | 0.05 mg | 5% |
| Vitamin B2 (riboflavin) | 0.07 mg | 5% |
| Vitamin B3 (niacin) | 1.3 mg | 8% |
| Vitamin B6 | 0.17 mg | 12% |
| Folate | 19 µg | 10% |
| Vitamin K | 2.7 µg | 4% |
How dried dates compare with other foods
Dried dates have more calories per 100 g than 94% of the fruits in our calorie chart. Here are fruits in the fruit category with a similar calorie count (kcal per 100 g):
- Grapes69 kcal
- Pomegranate83 kcal
- Banana89 kcal
- Avocado160 kcal
- Dried plums240 kcal
- Dried apricots241 kcal
- Dried dates282 kcal
- Raisins299 kcal
- Dried cranberries308 kcal
Dried dates in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 2000 kcal meal plan - day 6: millet pudding with raspberries
- 2500 kcal meal plan - day 4: date and cashew energy bites
- Vegan meal plan - day 4: millet pudding with raspberries
Recipes with this ingredient
- Date and cashew balls – about 210 kcal per serving
- Millet pudding with raspberries - about 451 kcal per serving
- Millet bake with cottage cheese and cherries – about 462 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Dates, deglet noor” (NDB 09087). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on variety, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.