About Dates
Dates grow on date palm trees and are commonly consumed in dried form. They have a soft texture and a rich, caramel-like sweetness.
Dates are widely used as a natural sweetener in many recipes.
How Many Calories Are in Dates?
Dates contain about 277 calories per 100 grams, making them a high-energy fruit due to their natural sugar content.
Date Nutrition Facts (per 100g)
| Calories | 277 kcal |
| Protein | 1.8 g |
| Fat | 0.2 g |
| Carbohydrates | 75 g |
| Fiber | 7 g |
| Sugar | 66 g |
| Water | 21% |
Vitamins and Minerals
- Potassium - 696 mg
- Magnesium - 54 mg
- Iron - 0.9 mg
- Vitamin B6 - 0.2 mg
- Calcium - 64 mg
- Phosphorus - 62 mg
Health Benefits of Dates
- Provides quick energy
- Rich in fiber for digestion
- Supports heart health
- Contains antioxidants
- Supports brain function
- May help with bone health
Calories in Different Portions
- 100g of dates - 277 kcal
- 1 date - about 20 kcal
- 5 dates - about 100 kcal
- 1 cup chopped dates - about 415 kcal
Popular Date Dishes
- Dried dates
- Date smoothies
- Date desserts
- Date energy balls
- Date syrup
- Stuffed dates
Is Date Good for Weight Loss?
Dates can be part of a healthy diet, but due to their high calorie and sugar content, they should be eaten in moderation.
Additional Facts
- Dates are usually eaten dried.
- They have a natural caramel-like taste.
- Widely used as a natural sweetener.
- Popular in Middle Eastern cuisine.
Possible Downsides
Due to high sugar content, eating too many dates may lead to excessive calorie intake.
FAQ
How many calories are in dates?
About 277 kcal per 100g.
Are dates healthy?
Yes, they are rich in fiber, minerals, and natural energy.
Are dates good for energy?
Yes, they provide quick natural energy due to high sugar content.