Dates Nutrition Facts: Calories, Macros & Health Benefits
Summary: One 3.0 pieces (21g) of dates contains 59 calories, 0.5g protein, 15.8g carbs, and 0.1g fat. Dates is a good source of essential vitamins and minerals.
Nutrition Facts — 3.0 pieces (21g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 59 kcal | 3% |
| Protein | 0.53g | 1% |
| Carbohydrates | 15.8g | 6% |
| Total Fat | 0.08g | 0% |
| Fiber | 1.7g | 6% |
| Sugar | 13.3g | -- |
| Sodium | 0.42mg | 0% |
| Potassium | 137.8mg | 3% |
| Calcium | 8.2mg | 1% |
| Iron | 0.21mg | 1% |
| Magnesium | 9.0mg | 2% |
| Zinc | 0.06mg | 1% |
| Vitamin C | 0.08mg | 0% |
| Vitamin B6 | 0.03mg | 2% |
| Folate | 4.0mcg | 1% |
| Vitamin K | 0.57mcg | 0% |
| Phosphorus | 13.0mg | 1% |
Are Dates Good for You?
Dates provides 59 calories per 3.0 pieces (21g) with 0.5g of protein, 15.8g of carbohydrates, and 0.1g of fat. They are a source of essential vitamins and minerals.
Key Health Benefits of Dates
- Good source of essential vitamins and minerals
Frequently Asked Questions
How many calories are in dates?
One 3.0 pieces (21g) of dates contains 59 calories.
How much protein are in dates?
One 3.0 pieces (21g) of dates provides 0.5g of protein.
Are dates vegetarian?
Yes, dates are suitable for vegetarian diets.
Are dates vegan?
Yes, dates are completely plant-based and vegan-friendly.
Are dates gluten-free?
Yes, dates are naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track dates and thousands of other foods with the Gram app.