Calorie Chart / Fruits / Date
How Many Calories Are in Date?
Calculation of the nutritional value & Recommended Dietary Intake of date
For g and a calorie requirement of kcal
| Calories 30 kcal | Proteins 0.3 g | Lipids 0.1 g | Carbohydrates 7 g |
| 2% | 0% | 0% | 3% |
Health benefits of date
Date - 100g
Calories 295 kcal
Proteins 2.5 g
Lipids 0.5 g
Carbohydrates 70 g
With 295 kcal per 100 g, the date is clearly a high-calorie food. Those calories come mainly from its 70 g of carbohydrates, most of which are natural sugars that provide quick energy.
Beyond calories, the fruit is appreciated for its soluble and insoluble fibre that can help regulate intestinal transit. A 100 g serving delivers roughly 7 g of fibre, close to a quarter of daily needs.
Dates supply valuable micronutrients: potassium (about 650 mg/100 g) supports normal blood pressure, magnesium contributes to muscle and nerve function, while iron helps reduce tiredness. Vitamin B6, present in moderate amounts, assists protein metabolism—useful information even when you mainly come for calorie data.
The fruit is also rich in polyphenols, especially flavonoids and phenolic acids, which have supposed antioxidant properties (research is promising but not definitive; therefore, we say "supposed"). In Middle Eastern cultures, dates have been a staple for over 6,000 years, prized as "bread of the desert" for offering concentrated calories and nutrients that withstand heat and storage.
To sum up, if you need quick yet nutritious calories—whether for a hike, a Ramadan fast-breaking, or an endurance event—the date is an efficient choice.
Tips for incorporating date into a balanced diet
Because dates are dense in calories, portion control matters. Combine two or three chopped dates with a handful of almonds and plain yogurt for a balanced snack that offers proteins to temper the rush of calories.
For breakfast, blend dates into a smoothie with frozen banana pieces and a spoon of peanut butter. The natural sweetness removes the need for extra sugar while supplying sustained calories, perfect before a long morning.
If you crave dessert but watch calories, try energy balls: purée dates, rolled oat flakes, and cocoa powder, then chill. Three balls give satisfying flavour with fewer calories than most pastries.
On the savoury side, Moroccan tagine of chicken and dates pairs lean chicken breast with fruit sweetness. Serve it alongside steamed quinoa or couscous to balance proteins, fibre, and calories.
Remember: 295 kcal arrive fast—measure portions (e.g., 20 g ≈ 2 dates ≈ 60 kcal) to fit your daily calorie target.
Frequently Asked Questions
- How many calories are in a date?
- There are 295 kcal per 100 g. That figure helps you plan calories precisely.
- Are dates fattening because of their calories?
- They are calorie-dense, but eaten in controlled amounts (one or two fruits), they add nutrients without excessive calories.
- Can I eat dates when trying to lose weight?
- Yes, but track calories carefully; dates satisfy sweet cravings so you may end up eating fewer overall calories.
- Do dates provide sustained energy for sport?
- The mix of natural sugars and fibre releases calories gradually, making dates a convenient pre-workout boost.
- How many dates per day are reasonable?
- For most people, 3–5 medium fruits (about 100 kcal) fit into a balanced diet without pushing daily calories too high.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
