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Dates nutrition, glycemic index, calories, net carbs & more

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 February 11, 2022
Education: Haigazian Medical University
Dates

Carbs in dates

The carbohydrate composition is the highest among the macronutrients that compose 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 in relation to other macronutrients and water.

Macronutrients chart

3% 76% 21% 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 1 average-sized date.

The total carbohydrate in 1 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, fructose are simple sugars that are readily taken into the system, whereas starch takes time to be broken down. This is an essential factor in increasing blood sugar and the occurence of insulin spikes.

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

Carbohydrate type breakdown

23.84% 19.87% 19.56%
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 distribution in dates

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

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

Fiber content ratio for Dates

63.35% 8% 3.68%
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 other dried fruits like figs, raisins, and cranberries.

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

Food

Carbohydrates, (per serving)

Carbohydrates, per 100g

Dates

5.3g (7.1g)

75g

Dried apricots

2.2g (3.5g)

62.6g

Raisins

20.5g (26g)

79.2g

Cranberry

12.3g (110g)

11.2g

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: February 11, 2022

Important nutritional characteristics for Dates

Dates
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
42 (low)
Insulin index ⓘ https://www.researchgate.net/publication/256665818
64
Calories
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)
93% Carbs
91% Net carbs
91% Potassium
87% Fiber
78% Sugar
Explanation: The given food contains more Carbs than 93% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Net carbs, Potassium, Fiber, and Sugar.

Dates Glycemic index (GI)

42

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

0.032% 0.036% 0.019%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g

All nutrients for Dates per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 9% 67.03g 1.2 times more than Chocolate Chocolate
Protein 6% 74% 2.45g 1.2 times less than Broccoli Broccoli
Fats 1% 83% 0.39g 85.4 times less than Cheese Cheese
Carbs 25% 7% 75.03g 2.7 times more than Rice Rice
Calories 14% 32% 282kcal 6 times more than Orange Orange
Fructose 24% 80% 19.56g 3.3 times more than Apple Apple
Sugar N/A 22% 63.35g 7.1 times more than Coca-Cola Coca-Cola
Fiber 32% 13% 8g 3.3 times more than Orange Orange
Calcium 4% 38% 39mg 3.2 times less than Milk Milk
Iron 13% 59% 1.02mg 2.5 times less than Beef Beef
Magnesium 10% 24% 43mg 3.3 times less than Almond Almond
Phosphorus 9% 74% 62mg 2.9 times less than Chicken meat Chicken meat
Potassium 19% 9% 656mg 4.5 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 3% 80% 0.29mg 21.8 times less than Beef Beef
Copper 23% 31% 0.21mg 1.5 times more than Shiitake Shiitake
Vitamin A 0% 64% 10IU 1670.6 times less than Carrot Carrot
Vitamin E 0% 91% 0.05mg 29.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 48% 0.4mg 132.5 times less than Lemon Lemon
Vitamin B1 4% 71% 0.05mg 5.1 times less than Pea Pea
Vitamin B2 5% 76% 0.07mg 2 times less than Avocado Avocado
Vitamin B3 8% 65% 1.27mg 7.5 times less than Turkey meat Turkey meat
Vitamin B5 12% 53% 0.59mg 1.9 times less than Sunflower seed Sunflower seed
Vitamin B6 13% 53% 0.17mg 1.4 times more than Oat Oat
Folate 5% 49% 19µg 3.2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 61% 2.7µg 37.6 times less than Broccoli Broccoli
Tryptophan 0% 95% 0.01mg 25.4 times less than Chicken meat Chicken meat
Threonine 0% 94% 0.04mg 16.7 times less than Beef Beef
Isoleucine 0% 94% 0.05mg 18.7 times less than Salmon Salmon
Leucine 0% 94% 0.08mg 28.9 times less than Tuna Tuna
Lysine 0% 93% 0.07mg 6.8 times less than Tofu Tofu
Methionine 0% 93% 0.02mg 4.4 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.05mg 13.4 times less than Egg Egg
Valine 0% 93% 0.07mg 28.6 times less than Soybean Soybean
Histidine 0% 93% 0.03mg 23.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 88% 0.03g 184.2 times less than Beef Beef
Monounsaturated Fat N/A 86% 0.04g 272.2 times less than Avocado Avocado
Polyunsaturated fat N/A 94% 0.02g 2482.8 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.