Nutrition for Dates

Calories, Protein, Vitamins and More

image of dates source

Dates Nutrition Summary

One date (24 grams or 0.85 oz) contains 66 calories and 0.4 grams of protein. Dates consists of 21% water, 75% carbohydrates, 2% protein, and less than 1% of total fat.

Dates are an excellent source of many nutrients, including carbohydrates, calcium and potassium. It also contains significant amounts of dietary fiber and magnesium.

In one date:

  • Calories: 66
  • Protein: 0.4 g
  • Sugar: 16 g
  • Dietary fiber: 1.6 g
  • Sodium: 0.2 mg
There is no significant amounts of total fat, saturated fat or cholesterol in dates.

See the Dates Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Dates, medjool.

Calories in Dates

Dates have 66 calories per date or 275 calories for every 100 grams. Most of its calories are from carbohydrates.

98% of calories in dates are from carbohydrates and 2% of calories are from protein.

Calories from Carbs

The majority, or 98% of the calories in dates are from carbohydrates. The carbs in dates are mostly in the form of dietary fiber and sugar (9% and 91%). An excellent high-fiber food, a single date contains 6% of recommended daily values or 1.6 grams of dietary fiber.

  • Dietary fiber: 1.6 g
  • Sugar: 16 g
There is no significant amounts of starch in dates.

Calories from Fat

Dates does not contain a significant amount of calories from fat (less than 1%). Dates are very low in total fat, with <0.1 grams per date. Most of the fat in dates are healthier unsaturated fats.

Dates are cholesterol free and trans-fat free.

  • Total fat: < 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat, monounsaturated fat or polyunsaturated fat in dates.

Calories Similar to Dates

Some other fruits or fruit juices with similar calories to dates by weight:

Protein in Dates

A single date contains 0.4 grams of protein. Although dates are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 0.43 g
  • Threonine: 0.01 g
  • Isoleucine: 0.01 g
  • Leucine: 0.02 g
  • Lysine: 0.01 g
  • Phenylalanine: 0.01 g
  • Valine: 0.02 g
  • Histidine: 0.01 g
There is no significant amounts of tryptophan or methionine in dates.

Protein Similar to Dates

Some other fruits or fruit juices with similar amounts of protein to dates by weight:

Vitamins and Minerals in Dates

An good source of nutrients, dates contain abundant amounts of calcium and potassium. In fact, a single date contains 7% of recommended daily values or 167 milligrams of potassium. Also an excellent source of calcium, a single date contains 2% of recommended daily values or 15.4 milligrams of calcium.

Vitamins in dates (1 date):
  • Vitamin a: 1.7 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: 0.1 mg
  • Folate: 3.6 ug
  • Vitamin k: 0.6 ug
Minerals in dates (1 date):
  • Calcium: 15.4 mg
  • Potassium: 167 mg
  • Iron: 0.2 mg
  • Magnesium: 13 mg
  • Zinc: 0.1 mg
  • Phosphorus: 14.9 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 2.4 mg
There is no significant amounts of selenium, pantothenic acid, vitamin c, vitamin e or vitamin b12 in dates.

Similar to Dates for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to dates:

Flavonoids and Carotenoids in Dates [3]

Dates contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one date of dates:

  • beta-carotene: 21 ug
  • lutein + zeaxanthin: 6 ug

Dates Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Dates in Cooking

Dates are in the top 10% of most popular ingredients for recipes. Dates can be consumed raw and is often pitted or chopped before cooking or serving. Most recipes call for one or two cups of dates.

Friends and Relatives of Dates

Foods commonly cooked with dates: Other similar relatives:

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