Date
Date, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 298 kcal |
| Protein | 2.0 g |
| Fat | 0.2 g |
| Carbs | 68.0 g |
Dried date is the dehydrated form of the date palm fruit, widely eaten as a snack, stirred into porridge, blended into energy balls, or used as a natural sweetener in baking across Middle Eastern, North African and Mediterranean cuisines. Per 100 g, dried dates provide 298 kcal, 2 g of protein, 0.2 g of fat, 68 g of carbohydrates and 8 g of dietary fibre, with the vast majority of carbohydrates coming from sugars (65.9 g). They are a notable source of potassium at 727 mg per 100 g, along with 54 mg of magnesium and 58 mg of phosphorus. Folate comes in at 19 mcg per 100 g. No glycemic index value is available for this entry. Dried dates are suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, paleo and Mediterranean dietary patterns.
How many calories in dried dates?
Dried dates contain 298 kcal per 100 g. A single large Medjool-style date weighs roughly 24 g, putting one date at around 70 kcal.
How much potassium is in dried dates?
Dried dates contain 727 mg of potassium per 100 g, making them one of the more potassium-dense fruit options available. A small 50 g serving still delivers around 360 mg.
Are dried dates vegan-friendly?
Yes, dried dates are entirely plant-based and suitable for vegan and vegetarian diets. They are also gluten-free and dairy-free, and fit within paleo and Mediterranean dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 298 kcal |
| Protein | 2.0 g |
| Fat | 0.20 g |
| Carbs | 68.0 g |
| Sugars | 65.9 g |
| Fiber | 8.0 g |
| Starch | 1.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.020 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 51.0 mg |
| Iron | 2.2 mg |
| Magnesium | 54.0 mg |
| Phosphorus | 58.0 mg |
| Potassium | 727 mg |
| Sodium | 11.0 mg |
| Zinc | 0.60 mg |
| Copper | 0.26 mg |
| Manganese | 0.40 mg |
| Selenium | 3.0 mcg |
| Iodine | 1.8 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 3.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 3.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.67 mg |
| Thiamin (B1) | 0 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 1.4 mg |
| Pantothenic acid (B5) | 0.78 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 19.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 6.3 mg |
