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Dates nutrition facts

One date, pitted (24 g) of dates has 66 calories, with 0.4 g protein, 18 g carbohydrate, 0 g fat, and is a notable source of copper.

Key nutrition

Nutrition in 1 date, pitted of dates and per 100 g
Nutrient1 date, pitted (24 g)Per 100 g% Daily Value
Calories66 kcal277 kcal—
Protein0.43 g1.8 g1%
Carbohydrate18 g75 g7%
Fibre1.6 g6.7 g6%
Sugars16 g67 g—
Fat0.04 g0.15 g0%
Sodium0.24 mg1 mg0%
Potassium167 mg696 mg4%
Calcium15 mg64 mg1%
Iron0.22 mg0.9 mg1%
Vitamin C0 mg0 mg0%

Values are from the USDA FoodData Central database. The tool above shows every vitamin, mineral, fat and amino acid, and any portion you like.

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Frequently asked questions

How many calories are in dates?
One date, pitted (24 g) of dates has about 66 calories. Per 100 g that is 277 calories. The figures are from the USDA FoodData Central database (lab-measured values).
How much protein is in dates?
One date, pitted (24 g) has 0.4 g of protein (1.8 g per 100 g). It is not a significant source of protein.
How many carbs are in dates?
One date, pitted (24 g) has 18 g of carbohydrate, of which 1.6 g is fibre and 16 g is sugars.
What vitamins and minerals does dates contain?
Per date, pitted (24 g), the most notable are copper (10% of the Daily Value). The tool above lists every vitamin and mineral the USDA measured, at any portion size.
Where do these dates nutrition numbers come from?
They come from the USDA FoodData Central database (SR Legacy), which is public domain, scaled to the portion shown. Brands and recipes vary, so treat them as typical values. Nothing you look up here is sent to a server.

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