Fruits
Dates nutrition facts
A 1 undetermined date, pitted (24 g) serving of dates provides 66 calories, 0 g protein, 18 g carbohydrate, and 0 g fat — about 2% of its calories from protein, 97% from carbohydrate, and 1% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined date, pitted (24 g) | Per 100 g |
|---|---|---|
| Calories | 66 | 277 |
| Protein | 0 g | 2 g |
| Total carbohydrate | 18 g | 75 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (24 g)
- Vitamin A (RAE)
- 1.68 mcg
- Vitamin K
- 0.65 mcg
- Thiamin (B1)
- 0.01 mg
- Riboflavin (B2)
- 0.01 mg
- Niacin (B3)
- 0.39 mg
- Vitamin B6
- 0.06 mg
- Folate (DFE)
- 3.60 mcg
- Magnesium
- 13.0 mg
- Phosphorus
- 14.9 mg
- Zinc
- 0.11 mg
- Copper
- 0.09 mg
- Manganese
- 0.07 mg
Photo by VD Photography on Unsplash
Selecting, storing & prepping dates
- Selecting
- Choose dates that look plump and slightly glossy, not dried-out or crystallized with visible sugar on the surface.
- Storing
- Keeps for weeks at room temperature thanks to their low moisture content; refrigerated, they keep for up to a year, and they freeze well almost indefinitely.
- Prepping
- Pitted dates blended with a little hot water make a natural sweetener that substitutes for refined sugar in many baking recipes.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined date, pitted (24 g), dates is a good source of Copper.
% of the FDA Daily Value per 1 undetermined date, pitted (24 g) serving.
Key metrics
Nutrient density
Per 100 kcal, dates delivers about 3% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More potassium than 96% of foods · 96% of fruits
- More fiber than 86% of foods · 85% of fruits
- More magnesium than 82% of foods · 96% of fruits
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest fruits to dates by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in dates?
- A 1 undetermined date, pitted (24 g) serving of dates has about 66 calories. Per 100 g, it has 277 calories — a high calorie density.
- How much protein is in dates?
- Dates provides about 0 g of protein per 1 undetermined date, pitted (24 g) serving.
- What are the macros in dates?
- Per serving, dates has roughly 0 g protein, 18 g carbohydrate, and 0 g fat. By calories, that is 2% protein, 97% carbohydrate, and 1% fat.
- Is dates high in protein?
- Dates has a protein density of about 0.7 g per 100 kcal, and 2% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in dates?
- Per 1 undetermined date, pitted (24 g), dates is a notable source of Copper. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of dates?
- Per 1 undetermined date, pitted (24 g), dates has 66 calories, 0 g protein, 18 g carbohydrate, and 0 g fat, plus notable amounts of Copper. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 168191 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Dates Nutrition Facts.” https://nutrifactshub.com/foods/dates