Calories in date
A typical serving of date provides about 113 calories. Here are the full macros and nutrition facts.
Per serving · 2 units (40 g)
Calories
113kcal
Protein
1g
Carbs
30g
Fat
0.2g
Per 100 g
| Calories | 282 kcal |
| Protein | 2.5 g |
| Carbs | 75 g |
| Fat | 0.4 g |
| Saturated fat | 0 g |
| Fiber | 8 g |
| Sugars | 63 g |
| Sodium | 2 mg |
Data based on Open Food Facts and public nutrition databases.
A natural dried fruit from the date palm. It is a concentrated source of energy, fiber, and minerals, ideal for athletes.
Nutritional benefits
- Quick and lasting energy
- High in potassium and magnesium
- Natural substitute for refined sugar
How to prepare it
- 1.Stuff with peanut or almond butter
- 2.Use as a sweetener in smoothies
- 3.Chop into salads for a sweet and savory touch
Lighter alternatives
Raisins
Fewer calories but similar texture
Dried figs
Similar mineral profile and high in calcium
Prunes
Better for slow transit
Healthy tip
They are the perfect post-workout snack to quickly replenish glycogen levels.
Frequently asked questions
Are they recommended for diabetics?
They should be consumed in moderation due to their high glycemic index.
Should they be washed?
Yes, it is advisable to wash them lightly before consuming if they come in bulk.
Do they substitute sugar?
Yes, processed as date paste they are an excellent natural sweetener.