Dates are a sweet and chewy fruit commonly used in Middle Eastern cuisine and in healthy snacks. They are highly nutritious, providing a good source of fiber, natural sugars, and essential minerals like potassium.
| Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|
| Small | 20 | 5.4 | 0.2 | 0.03 |
| Medium | 23 | 6.1 | 0.2 | 0.03 |
| Large | 29 | 7.8 | 0.2 | 0.03 |
| Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|
| 1/4 cup | 114 | 30.5 | 1 | 0.15 |
| 1/3 cup | 152 | 40.7 | 1.3 | 0.2 |
| 1/2 cup | 228 | 61 | 2 | 0.3 |
| 1 cup | 456 | 122 | 4 | 0.6 |
| 2 cups | 912 | 244 | 8 | 1.2 |
| Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|
| 50g | 144 | 38 | 1.25 | 0.08 |
| 100g | 287 | 75 | 2.5 | 0.15 |
| 200g | 574 | 150 | 5 | 0.3 |
| Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) | |
|---|---|---|---|---|
| 1 oz | 81 | 21 | 0.7 | 0.04 |
| 2 oz | 162 | 42 | 1.4 | 0.08 |
| 3 oz | 243 | 63 | 2.1 | 0.12 |
A medium date has 23 calories.
There are 114 calories in 1/4 cup of dates.
100 grams of dates provide 2.5 grams of protein.
There are 42 grams of carbohydrates in 2 ounces of dates.
A large date contains approximately 0.03 grams of fat.
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