5 pieces (40g) of Dates has about 113 kcal. Most of its energy (95%) comes from carbohydrate. Weight for weight, it is 10th lightest of the 12 fruits in this guide.
Per 5 pieces (40g)
113
kcal
Protein 1g
3% of energy
Carbs 30g
95% of energy
Fat 0.2g
2% of energy
Also per serving: fibre 3.1g, sugar 25.3g, sodium 3mg.
Per 100g
Handy for comparing foods served in different amounts, or weighing your own portion.
Calories
283 kcal
Protein
2.5g
Carbohydrate
75g
Fat
0.5g
Common questions
How many calories are in Dates?
5 pieces (40g) of Dates has about 113 kcal, with 1g protein, 30g carbohydrate and 0.2g fat.
How many calories are in 100g of Dates?
About 283 kcal per 100g, with 2.5g protein, 75g carbohydrate and 0.5g fat.
Is Dates high in protein?
No. 5 pieces (40g) has 1g of protein, only 3% of its energy. Pair it with meat, fish, eggs or beans for more.
Figures come from a study that weighed real portions on Nigerian adults' plates in Ibadan (Sanusi and Olurin, 2012), USDA FoodData Central and the FAO/INFOODS West African food composition table, combined at standard recipe ratios where a dish needed it. They are estimates for a typical home-cooked portion, not lab results for your plate.
Skip the maths
Snap your plate of Dates and CalChopAI counts it for you.
Protein, carbs and fat from one photo, with the soup, the swallow and the palm oil counted separately.