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Dates nutrition: calories, carbs, GI, protein, fiber, fats

Dates, deglet noor
*all the values are displayed for the amount of 100 grams
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on August 29, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Dates

Carbs in Dates

Among all nutrients, carbohydrates are the highest one presented dates.

The total carbohydrates in 100g of dates are 75g. This means that dates contain very high amounts of carbs.

In the chart below, we can visualize the total carbohydrate distribution of other macronutrients and water.

Macronutrients chart

3% 74% 20% 2%
Protein:
Daily Value: 5%
2.45 g of 50 g
5%
Fats:
Daily Value: 1%
0.39 g of 65 g
1%
Carbs:
Daily Value: 25%
75.03 g of 300 g
25%
Water:
Daily Value: 1%
20.53 g of 2,000 g
1%
Other:
1.6 g

Carbs per serving size

The serving size of dates is 7.1g, equivalent to one average-sized date. The total carbohydrate in one serving of dates is 5.3g.

Furthermore, the net carbs in 1 serving are equal to 4.75g.

Carbohydrate type breakdown

The carbohydrates in dates are equally distributed among glucose, sucrose, and fructose. It is noticeable that starch is absent in the carbohydrate composition of dates. The difference is that glucose, sucrose, and fructose are simple sugars readily taken into the system, whereas starch takes time to break down. This is an essential factor in increasing blood sugar and the occurrence of insulin spikes.

In this chart, we can see the distribution among different sugars.

Carbohydrate type breakdown

38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g

Net carbs in dates

The net carbs in 100g dates are equal to 67g. Dates are high in carbohydrates, and they have to be considered. They are commonly used during fasting and usually make energy shakes for workouts due to their high carb content.

Fiber in dates

Per 100g of dates, there are 8g of fiber. This satisfies 32% of the daily recommended value for fiber.

When considering one serving equivalent to 7.1g, there is 0.57g of fiber.

According to the study, one cup of dried dates, which equals 175g, contains 1.69g of soluble fiber, meaning the rest is insoluble fiber (1).

Fiber content ratio for Dates

84% 11% 5%
Sugar: 63.35 g
Fiber: 8 g
Other: 3.68 g

Comparison to other foods

The table below compares dates to similar foods, taking the carbohydrate content as a variable.

Dates are commonly compared to dried fruits like figs, raisins, and cranberries.

This article compares dates and figs, considering the macros, vitamins, minerals, and health impacts.

FoodCarbohydrates (per serving)Carbohydrates per 100g
Dates5.3g (7.1g)75g
Dried apricots2.2g (3.5g)62.6g
Raisins20.5g (26g)79.2g
Cranberry12.3g (110g)11.2g

What Do 282 Calories or 100 Grams of Dates Look Like?

The photo below represents what 100 grams of dates look like to help you visualize their weight and calories.

According to our calculations, about 8 middle-sized dates comprised 100 grams or 282 calories, which means one date fruit is approximately 12.5 grams or 35.25 calories. 

282 Calories or 100 Grams of Dates

 

References

  1. https://sci.washington.edu/info/forums/reports/FiberFacts.pdf 
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: August 29, 2023
Medically reviewed by Elen Khachatrian

Important nutritional characteristics for Dates

Dates
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
42 (low)
Glycemic load 2 (low)
Insulin index ⓘ https://www.researchgate.net/publication/256665818 64
Calories ⓘ Calories per 100-gram serving 282
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 67.03 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 date, pitted (7.1 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -11.9 (alkaline)
Oxalates ⓘ https://www.jetir.org/papers/JETIR1804445.pdf 62mg
TOP 7% Carbs ⓘHigher in Carbs content than 93% of foods
TOP 9% Net carbs ⓘHigher in Net carbs content than 91% of foods
TOP 9% Potassium ⓘHigher in Potassium content than 91% of foods
TOP 13% Fiber ⓘHigher in Fiber content than 87% of foods
TOP 22% Sugar ⓘHigher in Sugar content than 78% of foods

Dates calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 282
Calories in 1 cup, chopped 415 147 g
Calories in 1 date, pitted 20 7.1 g

Dates Glycemic index (GI)

42

Dates Glycemic load (GL)

2

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 12% 39% 31% 27% 58% 1% 8% 69% 35% 17% 4%
Calcium: 39 mg of 1,000 mg 4%
Iron: 1.02 mg of 8 mg 13%
Magnesium: 43 mg of 420 mg 10%
Phosphorus: 62 mg of 700 mg 9%
Potassium: 656 mg of 3,400 mg 19%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.29 mg of 11 mg 3%
Copper: 0.206 mg of 1 mg 23%
Manganese: 0.262 mg of 2 mg 11%
Selenium: 3 µg of 55 µg 5%
Choline: 6.3 mg of 550 mg 1%

Mineral chart - relative view

Potassium
656 mg
TOP 9%
Magnesium
43 mg
TOP 24%
Copper
0.206 mg
TOP 31%
Calcium
39 mg
TOP 38%
Manganese
0.262 mg
TOP 47%
Iron
1.02 mg
TOP 59%
Selenium
3 µg
TOP 72%
Phosphorus
62 mg
TOP 74%
Zinc
0.29 mg
TOP 80%
Choline
6.3 mg
TOP 90%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A: 10 IU of 5,000 IU 0%
Vitamin E : 0.05 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.4 mg of 90 mg 0%
Vitamin B1: 0.052 mg of 1 mg 4%
Vitamin B2: 0.066 mg of 1 mg 5%
Vitamin B3: 1.274 mg of 16 mg 8%
Vitamin B5: 0.589 mg of 5 mg 12%
Vitamin B6: 0.165 mg of 1 mg 13%
Folate: 19 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.7 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
0.4 mg
TOP 48%
Folate
19 µg
TOP 49%
Vitamin B5
0.589 mg
TOP 53%
Vitamin B6
0.165 mg
TOP 53%
Vitamin K
2.7 µg
TOP 61%
Vitamin A
10 IU
TOP 64%
Vitamin B3
1.274 mg
TOP 65%
Vitamin B1
0.052 mg
TOP 71%
Vitamin B2
0.066 mg
TOP 76%
Vitamin E
0.05 mg
TOP 91%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 13% 13% 11% 10% 10% 7% 9% 12% 14%
Tryptophan: 12 mg of 280 mg 4%
Threonine: 43 mg of 1,050 mg 4%
Isoleucine: 49 mg of 1,400 mg 4%
Leucine: 84 mg of 2,730 mg 3%
Lysine: 66 mg of 2,100 mg 3%
Methionine: 22 mg of 1,050 mg 2%
Phenylalanine: 50 mg of 1,750 mg 3%
Valine: 71 mg of 1,820 mg 4%
Histidine: 32 mg of 700 mg 5%

Fat type information

37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g

All nutrients for Dates per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 282kcal 14% 32% 6 times more than OrangeOrange
Protein 2.45g 6% 74% 1.2 times less than BroccoliBroccoli
Fats 0.39g 1% 83% 85.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.4mg 0% 48% 132.5 times less than LemonLemon
Net carbs 67.03g N/A 9% 1.2 times more than ChocolateChocolate
Carbs 75.03g 25% 7% 2.7 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.02mg 13% 59% 2.5 times less than BeefBeef
Calcium 39mg 4% 38% 3.2 times less than MilkMilk
Potassium 656mg 19% 9% 4.5 times more than CucumberCucumber
Magnesium 43mg 10% 24% 3.3 times less than AlmondAlmond
Sugar 63.35g N/A 22% 7.1 times more than Coca-ColaCoca-Cola
Fiber 8g 32% 13% 3.3 times more than OrangeOrange
Copper 0.21mg 23% 31% 1.5 times more than ShiitakeShiitake
Zinc 0.29mg 3% 80% 21.8 times less than BeefBeef
Phosphorus 62mg 9% 74% 2.9 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 10IU 0% 64% 1670.6 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.05mg 0% 91% 29.2 times less than KiwifruitKiwifruit
Selenium 3µg 5% 72%
Manganese 0.26mg 11% 47%
Vitamin B1 0.05mg 4% 71% 5.1 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 76% 2 times less than AvocadoAvocado
Vitamin B3 1.27mg 8% 65% 7.5 times less than Turkey meatTurkey meat
Vitamin B5 0.59mg 12% 53% 1.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.17mg 13% 53% 1.4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.7µg 2% 61% 37.6 times less than BroccoliBroccoli
Folate 19µg 5% 49% 3.2 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 88% 184.2 times less than BeefBeef
Monounsaturated Fat 0.04g N/A 86% 272.2 times less than AvocadoAvocado
Polyunsaturated fat 0.02g N/A 94% 2482.8 times less than WalnutWalnut
Tryptophan 0.01mg 0% 95% 25.4 times less than Chicken meatChicken meat
Threonine 0.04mg 0% 94% 16.7 times less than BeefBeef
Isoleucine 0.05mg 0% 94% 18.7 times less than Salmon rawSalmon raw
Leucine 0.08mg 0% 94% 28.9 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 93% 6.8 times less than TofuTofu
Methionine 0.02mg 0% 93% 4.4 times less than QuinoaQuinoa
Phenylalanine 0.05mg 0% 94% 13.4 times less than EggEgg
Valine 0.07mg 0% 93% 28.6 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 93% 23.4 times less than Turkey meatTurkey meat
Fructose 19.56g 24% 80% 3.3 times more than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 282
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
25%
Total Carbohydrate 75g
32%
Dietary Fiber 8g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 39mg 4%

Iron 1mg 13%

Potassium 656mg 19%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
limit break
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Dates nutrition infographic

Dates  nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.