How many calories are in dates?
Dates (1 date, pitted, 7.1 g) has 20 calories. 100 g has 282 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 20.
Nutrition database · Dried fruits
Dates Nutrition Facts
Dates (1 date, pitted, 7.1 g) has 20 calories, 0.2 g protein, 5.3 g carbohydrate and <0.1 g fat, according to USDA FoodData Central. 100 g has 282 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Dates Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1 date, pitted (7.1 g)
At a glance
- Calories
- 20
- Protein
- 0.2 g · 0%
- Total carbohydrate
- 5.3 g · 2%
- Total fat
- <0.1 g · 0%
- Dietary fiber
- 0.6 g · 2%
- Total sugars
- 4.5 g · 0%
- Sodium
- 0.14 mg · 0%
Opens the free label generator with this amount of dates already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 20 | 282 | |
| Total fat | <0.1 g | 0% | 0.39 g |
| Saturated fat | <0.1 g | 0% | 0.03 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.04 g | |
| Polyunsaturated fat | <0.1 g | 0.02 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 0.14 mg | 0% | 2 mg |
| Total carbohydrate | 5.3 g | 2% | 75 g |
| Dietary fiber | 0.6 g | 2% | 8 g |
| Total sugars | 4.5 g | 63.4 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 0.2 g | 2.45 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | <0.1 mg | 0% | 0.4 mg |
| Vitamin E | <0.1 mg | 0% | 0.05 mg |
| Vitamin K | 0.19 mcg | 0% | 2.7 mcg |
| Thiamin (B1) | <0.1 mg | 0% | 0.05 mg |
| Riboflavin (B2) | <0.1 mg | 0% | 0.07 mg |
| Niacin (B3) | 0.09 mg | 1% | 1.27 mg |
| Vitamin B6 | <0.1 mg | 1% | 0.17 mg |
| Folate (DFE) | 1.3 mcg | 0% | 19 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 0.45 mg | 0% | 6.3 mg |
| Minerals | |||
| Calcium | 2.8 mg | 0% | 39 mg |
| Iron | 0.07 mg | 0% | 1.02 mg |
| Potassium | 47 mg | 1% | 656 mg |
| Magnesium | 3.1 mg | 1% | 43 mg |
| Phosphorus | 4.4 mg | 0% | 62 mg |
| Zinc | <0.1 mg | 0% | 0.29 mg |
| Copper | <0.1 mg | 2% | 0.21 mg |
| Manganese | <0.1 mg | 1% | 0.26 mg |
| Selenium | 0.21 mcg | 0% | 3 mcg |
| Other | |||
| Water | 1.5 g | 20.5 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Making a label for your own product? Use our free nutrition facts label generator.
Dates nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, chopped | 147 g | 415 | 110.3 g | 3.6 g | 0.6 g | 11.8 g | 93.1 g |
| 1 date, pitted | 7.1 g | 20 | 5.3 g | 0.2 g | <0.1 g | 0.6 g | 4.5 g |
| 100 g | 100 g | 282 | 75 g | 2.5 g | 0.4 g | 8 g | 63.4 g |
Dates nutrition per 100 grams
100 g of dates has 282 calories, 2.45 g protein, 75 g carbohydrate, 8 g fiber, 63.4 g sugars and 0.39 g fat.
Where the calories in dates come from
About 96% of the calories in dates come from carbohydrate, 1% from fat and 3% from protein (Atwater factors of 4, 9 and 4 calories per gram).
How Dates compares with other dried fruits
Per 100 g, compared with the other 44 dried fruits in this database, dates has more calories than 64% of them and more protein than 59%.
Dates nutrition label for Canada, the EU and the UK
The same serving of dates, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 date (7.1g) / pour 1 date (7.1g)
Calories
20
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 5 g | 2 % |
| Fibre / Fibres | 1 g | 2 % |
| Sugars / Sucres | 4 g | 4 % |
| Protein / Protéines | 0 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 3 mg | 0 % |
| Iron / Fer | 0 mg | 0 % |
| Potassium | 47 mg | 1 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 1180 kJ / 282 kcal |
| Fat | 0.4 g |
| of which saturates | 0.0 g |
| Carbohydrate | 75 g |
| of which sugars | 63 g |
| Protein | 2.5 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 7.1g | %RI* | |
|---|---|---|---|
| Energy | 1180 kJ 282 kcal |
84 kJ 20 kcal |
1% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 75g | 5.3g | 2% |
| of which sugars | 63g | 4.5g | 5% |
| Fibre | 8.0g | 0.6g | - |
| Protein | 2.5g | 0 gg | <1% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about dates
How many calories are in a date?
One pitted Deglet Noor date (7.1 g) has about 20 calories in this USDA record, three dates (21.3 g) about 60, and a cup of chopped dates (147 g) about 415.
What are the nutrition facts for dates per serving?
Five pitted Deglet Noor dates (35.5 g) have about 100 calories, 26.6 g carbohydrate, 22.5 g natural sugars, 2.8 g fiber, 233 mg potassium and almost no fat or sodium in this USDA record.
How many calories are in dates?
Dates (1 date, pitted, 7.1 g) has 20 calories. 100 g has 282 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 20.
How many calories are in 100 g of dates?
100 g of dates has 282 calories, 2.45 g protein, 75 g carbohydrate and 0.39 g fat.
How much protein is in dates?
Dates (1 date, pitted, 7.1 g) has 0.2 g protein, 0% of the 50 g Daily Value. 100 g has 2.45 g.
What is a serving of dates?
This page defaults to 1 date, pitted (7.1 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for dates.
Can I use dates in a Nutrition Facts label calculation?
Yes. Open the generator with dates added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Dates compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| DatesDates, deglet noor | 282 | 2.45 g | 0.39 g | 75 g |
| Medjool DatesDates, medjool | 277 | 1.81 g | 0.15 g | 75 g |
Related foods
Often compared or used with dates
- Banana105 cal per 1 medium (7" to 7-7/8" long)
- Grapes104 cal per 1 cup
- Mango99 cal per 1 cup pieces
- Blueberries84 cal per 1 cup
- Apple95 cal per 1 medium (3" dia)
More in Dried fruits
- Dried Japanese Persimmons93 cal per 1 fruit without refuse
- Dried Longans5 cal per 1 fruit
- Dried Currants418 cal per 1 cup
- Dried Chinese Jujube281 cal per 100 g
- Seeded Raisins488 cal per 1 cup, packed
- Dried Lychees7 cal per 1 fruit
- Raisins85 cal per 1 oz (60 raisins)
- Golden Raisins436 cal per 1 cup (not packed)
Guides that include dates
Tools and guides for labeling dates
If you make and sell a product that contains dates, these free tools cover the next steps.
- Nutrition Facts label generatorAdd dates and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare dates with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 171726: "Dates, deglet noor". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with dates
Add dates and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.