Calories and nutrition facts
Dates, dried
Also known as: medjool dates
100 g of dates, dried has 356 calories, 2.6 g protein, 79 g carbs and 0.36 g fat. 1 date (25 g) has 89 calories.
- Carbs 96 %
- Protein 3 %
- Fat 1 %
89
20 g
0.66 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 date (25 g) |
|---|---|---|
| Energy | 356 kcal 1,490 kJ | 89 kcal 372 kJ |
| Fat | 0.36 g | 0.09 g |
| of which saturated | 0 g | 0 g |
| Carbohydrates | 79 g | 20 g |
| of which sugars | 79 g | 20 g |
| Fibre | 11 g | 2.8 g |
| Protein | 2.6 g | 0.66 g |
| Salt | 0.01 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 1 µg | 0.1 % |
| Vitamin B1 (thiamin) | 0.1 mg | 9.1 % |
| Vitamin B2 (riboflavin) | 0.06 mg | 4.3 % |
| Niacin (B3) | 1.6 mg | 10 % |
| Vitamin B6 | 0.21 mg | 15 % |
| Folate | 7.4 µg | 3.7 % |
| Vitamin C | 3 mg | 3.8 % |
| Vitamin E | 0.77 mg | 6.4 % |
| Vitamin K | 2.7 µg | 3.6 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 51 mg | 6.3 % |
| Iron | 0.63 mg | 4.5 % |
| Magnesium | 51 mg | 14 % |
| Zinc | 0.26 mg | 2.6 % |
| Potassium | 704 mg | 35 % |
| Phosphorus | 57 mg | 8.1 % |
| Iodine | 1 µg | 0.7 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B6, Potassium.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Fruit, per 100 g.
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Questions
How many calories are in 1 date (25 g) of dates, dried?
1 date (25 g) of dates, dried has 89 calories, with 0.66 g protein, 20 g carbs and 0.09 g fat.
How much protein is in dates, dried?
Dates, dried has 2.6 g protein per 100 g. That is 3% of its calories.
How many carbs are in dates, dried?
Dates, dried has 79 g carbs per 100 g, including 79 g sugars and 11 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code F504400. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.