1 serving (24 grams) contains 66 calories, 0.4 grams of protein, 0.0 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
664.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.4 mg | 0% | |
| Total Carbohydrates | 180 g | 65% | |
| Dietary Fiber | 16.1 g | 57% | |
| Sugars | 159.6 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 153.6 mg | 11% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 1670.4 mg | 35% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dates
Dates are the fruit of the date palm tree (Phoenix dactylifera), commonly consumed in Middle Eastern, North African, and South Asian cuisines. These sweet fruits have been cultivated for thousands of years and are a staple energy source in many cultures. Nutritionally, dates are calorie-dense, with 277 calories per 100 grams, primarily from natural sugars. They are rich in carbohydrates (75 grams), dietary fiber (6.7 grams), and essential minerals such as calcium (64 mg) and iron (0.9 mg). Dates also provide trace amounts of protein (1.8 grams) and are virtually fat-free (0.2 grams). While they lack vitamin C or D, their potassium and magnesium content supports overall wellness.
Health Benefits
- Rich in dietary fiber (6.7g per 100g), dates promote healthy digestion and may prevent constipation.
- High in natural sugars, providing a quick energy boost, making them ideal for pre- or post-workout snacks.
- Contain potassium, which supports heart health by maintaining normal blood pressure levels.
- Provide iron (0.9mg per 100g), contributing to healthy red blood cells and preventing anemia.
- Include magnesium, which helps support bone health and muscle function.
Dietary Considerations
Selection and Storage
Store dates in an airtight container in a cool, dry place or refrigerate to maintain freshness for up to 6 months.
Common Questions About Dates Nutrition
What is the nutritional content of dates?
Dates are nutrient-dense and provide 277 calories, 1.8g of protein, 75g of carbohydrates, 0.2g of fat, 6.7g of fiber, and 66.5g of natural sugars in a 100g serving. They also contain small amounts of essential vitamins and minerals such as potassium, magnesium, vitamin B6, and iron.
Are dates suitable for a keto or low-carb diet?
Dates are not suitable for keto or strict low-carb diets due to their high carbohydrate content, with 75g of carbs per 100g serving. The high natural sugar content makes them incompatible with the macronutrient ratios required for ketosis.
What are the health benefits and concerns of eating dates?
Dates are rich in fiber, which supports digestive health, and provide antioxidants like flavonoids and carotenoids that promote heart and brain health. However, they are also high in natural sugars and calories, so portion control is important to avoid excess calorie and sugar intake, particularly for those managing blood sugar levels.
What is the recommended portion size for dates?
A typical recommended portion size for dates is about 2-3 dates or roughly 24g. This portion provides around 66 calories and 18g of carbohydrates, making it a suitable snack that offers natural energy while helping to avoid overconsumption of sugars.
How do dates compare to other dried fruits like raisins or figs?
Dates contain more calories and sugars compared to raisins or figs, but they also provide more fiber per serving. For example, dates have 6.7g of fiber per 100g, while raisins provide about 3.7g and figs around 2.9g. Dates are often seen as more filling and are commonly used as a natural sweetener in recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin and Mineral Supplements Fact SheetNIH Office of Dietary SupplementsProvides general information about dietary supplements relevant to micronutrients found in dates, such as potassium and magnesium.
- Dietary Fiber and Health Outcomes: Evidence from Observational StudiesAmerican Journal of Clinical NutritionDiscusses the health benefits of dietary fiber, a key nutrient in dates, and its impact on various health outcomes.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesHighlights the importance of consuming nutrient-dense foods like dates as part of a balanced diet rich in fruits and fiber.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
