Date
Dry or uncooked
287 calories, 1.8 grams protein, 73.3 grams carbohydrate, and 0.3 grams fat for 100 g reference.
Nutrition overview
100 g reference · Dry or uncooked
Date provides 287 calories, 1.8 g protein, 73.3 g carbs, and 0.3 g fat per 100 g reference.
287
calories
Protein
1.8g
Carbs
73.3g
Fat
0.3g
Nutrition facts
Complete nutrition
| Nutrient | Amount |
|---|---|
| Macronutrients | |
| Protein | 1.8 g |
| Total fat | 0.3 g |
| Total carbohydrate (by difference) | 73.3 g |
| Dietary fiber | 7.3 g |
| Total sugars | 64.7 g |
| Minerals | |
| Calcium | 44.9 mg |
| Iron | 0.90 mg |
| Magnesium | 47.3 mg |
| Phosphorus | 62.0 mg |
| Potassium | 696.0 mg |
| Sodium | 39.0 mg |
| Zinc | 0.23 mg |
| Copper | 0.22 mg |
| Manganese | 0.30 mg |
| Selenium | 3.1 mcg |
| Vitamins | |
| Vitamin A, RAE | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Vitamin D (D2 + D3) | 0.0 mcg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin K1 (phylloquinone) | 2.7 mcg |
| Thiamin (B1) | 0.05 mg |
| Riboflavin (B2) | 0.06 mg |
| Niacin (B3) | 1.61 mg |
| Pantothenic acid (B5) | 0.81 mg |
| Vitamin B6 | 0.25 mg |
| Folate, DFE | 15.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Other essential nutrient | |
| Choline, total | 12.6 mg |
Practical calorie guide
Calories by serving size
A 100 g reference amount of date (100 g) has 287 calories.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g reference | 100 g | 287 | 1.8 g | 73.3 g | 0.3 g |
View data sources
Nutrition records and methodology
View data sources
Nutrition records and methodology
Primary calorie record
Date, flesh and skin, pitted, dried
ANSES-CIQUAL French Food Composition Table
Record 13011 · 100% match
- Reported
- 27
- Estimated
- 2
- Assumed zero
- 0
- Calculated
- 0
Contributing sources
- Open source
ANSES-CIQUAL French Food Composition Table
ANSES · 2025
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses
Detailed source and derivation status is retained for every nutrient in this profile.
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