Calories in Dates

100 g of dates has 282 kcal, and 1 date (8 g) has about 23 kcal.

282 kcalper 100 g

23 kcal in 1 date (8 g)

High density · 2.8 kcal per g

Protein 2.5g 3% of the calories
Carbs 75g 96% of the calories
Fat 0.4g 1% of the calories
Fiber 8g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 69 minutes of walking, or 25 minutes of running, for a 70 kg body - context, not a debt to work off.

Dates nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 date (8 g)
Nutrient	Per 100 g	Per serving
Energy	282kcal	23kcal
Fat	0.39g	0.031g
Saturated Fat	0.03g	0.002g
Unsaturated Fat	0.36g	0.029g
Carbs	75g	6g
Sugars	63.3g	5.1g
Fiber	8g	0.64g
Protein	2.5g	0.2g
Salt	0.01g	0.001g
Water	20.5g	1.6g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.036g	0.003g
Polyunsaturated	0.019g	0.002g
Omega-3	0.003g	0g
ALA	0.003g	0g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.016g	0.001g
AA	0g	0g
LA	0.016g	0.001g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.052mg	0.004mg
Vitamin B2 (Riboflavin)	0.066mg	0.005mg
Vitamin B3 (Niacin)	1.3mg	0.1mg
Vitamin B6 (Pyridoxine)	0.17mg	0.013mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	19µg	1.5µg
Vitamin A	0µg	0µg
Vitamin C	0.4mg	0.032mg
Vitamin D	0IU	0IU
Vitamin E	0.05mg	0.004mg
Vitamin K	2.7µg	0.22µg
Choline	6.3mg	0.5mg

Calcium	39mg	3.1mg
Copper	0.21mg	0.016mg
Iron	1mg	0.082mg
Magnesium	43mg	3.4mg
Phosphorus	62mg	5mg
Potassium	656mg	52.5mg
Selenium	3µg	0.24µg
Zinc	0.29mg	0.023mg

Beta-carotene	6µg	0.48µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	75µg	6µg
Flavonoids	2.6mg	0.21mg
Anthocyanidins	1.7mg	0.14mg
Flavonols	0.93mg	0.074mg
Isoflavones	0.01mg	0.001mg

Cystine	0.067g	0.005g
Histidine	0.032g	0.003g
Isoleucine	0.049g	0.004g
Leucine	0.084g	0.007g
Lysine	0.066g	0.005g
Methionine	0.022g	0.002g
Phenylalanine	0.05g	0.004g
Threonine	0.043g	0.003g
Tryptophan	0.012g	0.001g
Tyrosine	0.015g	0.001g
Valine	0.071g	0.006g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in dates

1 date (8 g) is 23 kcal, about 1% of a 2,000 kcal day.

High in sugars63.3 g per 100 g (70% of the daily reference)
High in potassium656 mg per 100 g (33% of the daily reference)
High in fiber8 g per 100 g (32% of the daily reference)
Low in fat0.39 g per 100 g
Low in saturated fat0.03 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of dates

8 g1 date	23 kcal
28 g1 oz	79 kcal
50 g	141 kcal
100 g	282 kcal
200 g	564 kcal

Any amount g 23 kcal

Foods with similar calories

Other published foods within reach of 282 kcal per 100 g, so the number has something to sit against.

Raisins 17 kcal more 299kcal / 100 g

Cheddar 126 kcal more 408kcal / 100 g

Ice cream 61 kcal less 221kcal / 100 g

Feta 2 kcal more 284kcal / 100 g

Steak 53 kcal less 229kcal / 100 g

Pork chop 99 kcal less 183kcal / 100 g

Questions about dates

1 date (8 g) has about 23 kcal, and 100 g has 282 kcal.

100 g of dates has 8 g of fiber.

100 g of dates has 63.3 g of sugar.

Yes. 100 g of dates has 63.3 g of sugar, above the 22.5 g at which food labels mark sugar as high.

Yes. 100 g of dates has 8 g of fiber; a food counts as high in fiber from 6 g.

100 g of dates covers this much of an adult's daily need: potassium 33%, copper 21%.

Yes, fully plant-based with no animal products.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 100 g of dates has 282 kcal. The calorie calculator works out how many you need.

Track anywhere. On any device.

Your calorie counter and food diary in your pocket, free and without ads, with Tide one tap away.

Log by photo, barcode or voice, right where you eat
Steps and workouts from Apple Health and Health Connect
The same log on your phone and in your browser, always in sync

GET IT ON Google Play