Dried date: calories and nutrition facts
Dried date has 287 kcal per 100 g. One serving, 4 Dates (30 g), has 86 kcal.
- Calories
- 287 kcal
- Protein
- 1.8 g
- Carbohydrates
- 64.7 g
- Fat
- 0.3 g
Per 100 g
Dried date: how many calories?
Dried date has 287 kcal per 100 g, with 1.8 g protein, 64.7 g carbs and 0.3 g fat. A 30 g serving (4 Dates) has 86 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein3%
- Carbohydrates96%
- Fat1%
Calculate a portion
- Calories
- 86 kcal
- Protein
- 0.5 g
- Carbohydrates
- 19.4 g
- Fat
- 0.1 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 287 kcal | 86 kcal |
| Fat | 0.3 g | 0.1 g |
| of which saturated fat | 0.1 g | 0 g |
| Carbohydrates | 64.7 g | 19.4 g |
| of which sugars | 64.7 g | 19.4 g |
| Fiber | 7.3 g | 2.2 g |
| Protein | 1.8 g | 0.5 g |
| Sodium | 39 mg | 12 mg |
| Water | 22.9 g | 6.9 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 45 mg | 13 mg |
| Iron | 0.9 mg | 0.3 mg |
| Potassium | 696 mg | 209 mg |
| Magnesium | 47 mg | 14 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(287 kcal) | 14% |
| Fat(0.3 g) | 0% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(64.7 g) | 25% |
| of which sugars(64.7 g) | 72% |
| Protein(1.8 g) | 4% |
| Salt(0.1 g) | 2% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High fibre (at least 6 g)
- Low fat (3 g or less)
- Low sodium (120 mg or less)
Dried date: frequently asked questions
Dried date: how many calories per serving?
A 30 g serving (4 Dates) has 86 kcal.
Dried date: how much protein?
Dried date contains 1.8 g of protein per 100 g, 4% of the 50 g reference intake.
Dried date: how much fibre?
Dried date provides 7.3 g of fibre per 100 g, 29% of the 25 g a day recommended by EFSA.
Dried date: how much makes 100 kcal?
100 kcal is about 35 g of this food.
Recipes with this food
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