Dates Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dates contains 66 calories, 0.43g protein, 18g carbs, and 0.05g fat per one piece (24g). It is a source of essential vitamins and minerals.
Nutrition Facts — one piece (24g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 67 kcal | 3% |
| Protein | 0.43g | 1% |
| Carbohydrates | 18.0g | 7% |
| Total Fat | 0.05g | 0% |
| Fiber | 1.6g | 6% |
| Sugar | 16.0g | -- |
| Saturated Fat | -0.24g | -1% |
| Sodium | 0.24mg | 0% |
| Potassium | 167.0mg | 4% |
| Calcium | 15.4mg | 1% |
| Iron | 0.22mg | 1% |
| Magnesium | 13.0mg | 3% |
| Zinc | 0.11mg | 1% |
| Vitamin A | 1.7mcg | 0% |
| Vitamin B6 | 0.06mg | 4% |
| Folate | 3.6mcg | 1% |
| Vitamin K | 0.65mcg | 1% |
| Phosphorus | 14.9mg | 1% |
Is Dates Good for You?
Dates provides 66 calories per one piece (24g) with 0.43g protein, 18g carbohydrates, and 0.05g fat. It is a source of essential vitamins and minerals.
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Key Health Benefits of Dates
- essential vitamins and minerals: Supports balanced nutrition when included as part of your daily meals.
How to Track Dates Nutrition with Gram
Use Gram to log dates and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in dates?
Dates contains 66 calories per one piece (24g).
How much protein is in dates?
Dates provides 0.43g of protein per one piece (24g).
How many carbs are in dates?
Dates has 18g of carbohydrates per one piece (24g).
Is dates good for tracking nutrition?
Yes. Dates can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dates in a meal plan?
Use Dates as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track dates and thousands of other foods with the Gram app.