1 serving (7 grams) contains 20 calories, 0.2 grams of protein, 0.0 grams of fat, and 5.3 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
666.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.7 mg | 0% | |
| Total Carbohydrates | 177.7 g | 64% | |
| Dietary Fiber | 6.7 g | 23% | |
| Sugars | 150 g | ||
| protein | 5.7 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 116.7 mg | 8% | |
| Iron | 2.3 mg | 12% | |
| Potassium | 1566.7 mg | 33% | |
* 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 One date
Dates are the sweet, nutrient-dense fruit of the date palm tree, native to the Middle East and North Africa, and central to many culinary traditions in those regions. They are commonly consumed as a snack, added to desserts, or used in savory dishes. Dates are rich in natural sugars, making them an energy-boosting food, and they provide notable amounts of fiber, potassium, magnesium, and small amounts of vitamins like B6. One Medjool date (about 24g) contains approximately 66 calories, 1.6g fiber, and nearly 18g natural sugars, offering sustained energy and digestive benefits. Despite being calorie-dense, they are highly nutritious and commonly integrated into plant-based, Mediterranean, and Middle Eastern diets.
Health Benefits
- Promotes digestion due to high dietary fiber content (1.6g per Medjool date).
- Supports heart health with potassium levels (167mg per Medjool date), which helps regulate blood pressure.
- Contains antioxidants like flavonoids and carotenoids, which combat oxidative stress and may reduce inflammation.
Dietary Considerations
Selection and Storage
Store dates in an airtight container in a cool, dark place for up to several months. Refrigeration can extend their shelf life further.
Common Questions About One date Nutrition
What is the nutritional content of one date?
One average Medjool date (about 24 grams) contains approximately 66 calories, 0.2 grams of protein, 0 grams of fat, 18 grams of carbohydrates, and about 16 grams of natural sugars. Dates are also a source of important micronutrients like potassium (167 mg per date) and small amounts of magnesium and vitamin B6.
Can I eat a date on a keto or low-carb diet?
Dates are not typically recommended for a strict ketogenic diet because they are high in natural sugars and carbohydrates, with 18 grams of carbs in one Medjool date. However, if you are on a more flexible low-carb diet, consuming them sparingly may fit within your daily carb allowance.
What are the health benefits of eating dates?
Dates are rich in fiber, which can support digestive health, and they are a natural source of quick energy due to their natural sugars. They also contain antioxidants like flavonoids and carotenoids, which help reduce inflammation and support overall health. However, their high sugar content means they should be eaten in moderation.
What is the recommended serving size for dates?
A typical serving size for dates would be 2-3 medium dates, which provides around 130-200 calories and a good balance of fiber, potassium, and natural sugars. Adjust portions based on your calorie and carb needs, especially if you are managing blood sugar levels or following a specific diet.
How do dates compare to other natural sweeteners like raisins or dried figs?
Dates, raisins, and dried figs all contain natural sugars, but dates tend to have a higher sugar content, with around 16 grams per Medjool date compared to 12 grams in a tablespoon of raisins and 10 grams in a dried fig. Dates are also higher in potassium and provide a softer, caramel-like texture, making them ideal for blending into smoothies or energy bars compared to the chewier texture of raisins or figs.
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.
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.
