Fruits and Fruit Juices

Dates, deglet noor

100 grams of dates (deglet noor) has 282 calories, 2.5 g of protein, 0.39 g of total fat and 75 g of carbohydrate, including 8 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.

USDA SR LegacyFDC ID 171726Phoenix dactylifera

Amount

Portion weights are from USDA. The page recalculates in your browser.

Nutrition data per 100 g

Calories282

Amount% Daily Value*

Total fat 0.39 g 1%
Saturated fat 0.03 g 0%
Trans fat 0 g
Monounsaturated fat 0.04 g
Polyunsaturated fat 0.02 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Total carbohydrate 75 g 27%
Dietary fiber 8 g 29%
Total sugars 63.4 g
Protein 2.5 g 5%

* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.

Key numbers per 100 g

Calories

282

Protein

2.5g

Total fat

0.39g

Carbohydrate

75g

Protein supplies about 3% of the calories in this food, using 4 calories per gram of protein. It has 2 mg of sodium per 100 g (0% of the 2,300 mg Daily Value).

This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.

Vitamins and minerals

Amounts per 100 g. Only nutrients USDA reports for this food are listed.

Nutrient	Amount	% Daily Value	Daily Value
Vitamin A (RAE)	0 mcg	0%	900 mcg
Vitamin C	0.4 mg	0%	90 mg
Vitamin D	0 mcg	0%	20 mcg
Vitamin E	0.05 mg	0%	15 mg
Vitamin K	2.7 mcg	2%	120 mcg
Thiamin (B1)	0.05 mg	4%	1.2 mg
Riboflavin (B2)	0.07 mg	5%	1.3 mg
Niacin (B3)	1.3 mg	8%	16 mg
Vitamin B6	0.17 mg	10%	1.7 mg
Folate	19 mcg	5%	400 mcg
Vitamin B12	0 mcg	0%	2.4 mcg
Choline	6.3 mg	1%	550 mg
Calcium	39 mg	3%	1,300 mg
Iron	1 mg	6%	18 mg
Potassium	656 mg	14%	4,700 mg
Magnesium	43 mg	10%	420 mg
Phosphorus	62 mg	5%	1,250 mg
Zinc	0.29 mg	3%	11 mg
Copper	0.21 mg	23%	0.9 mg
Selenium	3 mcg	5%	55 mcg
Water	20.5 g	—	—
Caffeine	0 mg	—	—

Percent Daily Values are reference numbers for comparing foods, not personal targets.

Portion sizes and weights

Household measures that USDA lists for dates (deglet noor), with their weight in grams and the calories in each.

Portion	Weight	Calories	Protein
1 cup, chopped	147 g	415	3.6 g
1 date, pitted	7.1 g	20	0.17 g

About these numbers

USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.

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Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 171726 (fdc.nal.usda.gov), published Apr 1, 2019.
FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.