Dates Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of dates contains 282 calories, 2.5g protein, 75g carbs, and 0.4g fat. Dates are a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 282 kcal | 14% |
| Protein | 2.5g | 5% |
| Carbohydrates | 75.0g | 27% |
| Total Fat | 0.40g | 1% |
| Fiber | 8.0g | 29% |
| Sodium | 2.0mg | 0% |
Are Dates Good for You?
Yes, dates are a nutritious whole food rich in fiber and carbohydrates. A 100g serving delivers 8g of fiber (29% Daily Value) for digestive health and 75g of carbohydrates (27% Daily Value) for sustained energy, while remaining extremely low in fat at just 0.4g.
Key Health Benefits of Dates
High in Fiber for Digestive Health — With 8g of fiber per 100g (29% DV), dates support healthy digestion and help maintain regular bowel function. This fiber content also contributes to satiety, helping you feel fuller longer.
Excellent Source of Quick Energy — The 75g of carbohydrates per 100g (27% DV) make dates an ideal snack for athletes and active individuals needing fast, natural fuel. Their natural sugars provide immediate energy without refined additives.
Supports Heart Health — Dates contain virtually no sodium (2mg per 100g, 0% DV) and are very low in fat, making them a heart-friendly choice. Their fiber also plays a role in maintaining healthy cholesterol levels.
Natural Sweetness Without Added Sugar — Because dates derive their sweetness from natural fruit sugars rather than added ingredients, they satisfy cravings while delivering real nutritional value. A single date can replace processed candy in many situations.
Complete Plant-Based Nutrition — Though modest at 2.5g per 100g, dates provide plant-based protein alongside their carbohydrates and minerals, making them a more complete snack option.
How Does Dates Compare?
Compared to raisins, dates provide more fiber per serving (8g vs. 3.7g) and contain significantly less sodium, making them the superior choice for digestive support and heart health. While both are naturally sweet and calorie-dense, dates’ higher fiber content gives them a nutritional edge for sustained energy and digestive regularity.
Frequently Asked Questions
How many calories are in dates?
A 100g serving of dates contains 282 calories (14% Daily Value). Since a single pitted date weighs approximately 24g, one date delivers roughly 68 calories, making them a calorie-dense but nutrient-rich snack.
Are dates good for weight loss?
Dates can support weight loss efforts when consumed mindfully, thanks to their high fiber content (8g per 100g) that promotes satiety and reduces overall calorie intake. However, their calorie density (282 kcal per 100g) means portion control is important—a small handful rather than unlimited servings is the key.
How much fiber do dates contain?
Dates are an excellent source of fiber, providing 8g per 100g serving, which represents 29% of the Daily Value. This makes them one of the highest-fiber dried fruits available, supporting digestive health and stable blood sugar.
Are dates suitable for a keto diet?
Dates are not ideal for keto diets because they contain 75g of carbohydrates per 100g, which can quickly exceed daily carb limits on a ketogenic plan. Most low-carb approaches recommend avoiding dates or consuming them only in very small quantities.
How should I store dates to keep them fresh?
Dates stay fresh longest in an airtight container in the refrigerator for up to several months, or at room temperature in a cool, dry place for 2-4 weeks. For extended storage beyond that, freezing dates in sealed bags preserves their quality for up to a year.
How to Track Dates Nutrition with Gram
Logging dates with the Gram app gives you instant access to the complete nutrient breakdown—from fiber and carbs to sodium and minerals—all in one view. Use our AI food scanner to snap a photo of your dates, and the app automatically logs the serving size and nutritional data. Whether you’re tracking macros for fitness or monitoring fiber intake for digestive health, Gram makes it simple to see exactly what you’re consuming.
Frequently Asked Questions
How many calories are in dates?
A 100g serving of dates contains 282 calories (14% Daily Value). Since a single pitted date weighs approximately 24g, one date delivers roughly 68 calories, making them a calorie-dense but nutrient-rich snack.
Are dates good for weight loss?
Dates can support weight loss efforts when consumed mindfully, thanks to their high fiber content (8g per 100g) that promotes satiety and reduces overall calorie intake. However, their calorie density (282 kcal per 100g) means portion control is important—a small handful rather than unlimited servings is the key.
How much fiber do dates contain?
Dates are an excellent source of fiber, providing 8g per 100g serving, which represents 29% of the Daily Value. This makes them one of the highest-fiber dried fruits available, supporting digestive health and stable blood sugar.
Are dates suitable for a keto diet?
Dates are not ideal for keto diets because they contain 75g of carbohydrates per 100g, which can quickly exceed daily carb limits on a ketogenic plan. Most low-carb approaches recommend avoiding dates or consuming them only in very small quantities.
How should I store dates to keep them fresh?
Dates stay fresh longest in an airtight container in the refrigerator for up to several months, or at room temperature in a cool, dry place for 2-4 weeks. For extended storage beyond that, freezing dates in sealed bags preserves their quality for up to a year.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dates and thousands of other foods with the Gram app.