Food · Fruits and Fruit Juices
Dates nutrition facts
A typical portion of dates (1 cup, chopped; 147 g, Deglet Noor) has 410 calories and 4g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 277 calories (Medjool) to 282 (Deglet Noor).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Dates, deglet noor, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.5g
- more than 27% of 8,218 USDA reference foods
- Calories per 100 g
- 282
- more than 70% of reference foods
- Sodium per 100 g
- 2mg
- more than 6% of reference foods
1 cup, chopped weighs 147 g in USDA's record for Dates, deglet noor (FDC 171726).
Where the calories come from: 96% carbohydrate, 1% fat and 3% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.3 mg in 1 cup, chopped (147 g), 34% of the Daily Value
- Manganese0.4 mg in 1 cup, chopped (147 g), 17% of the Daily Value
- Magnesium63 mg in 1 cup, chopped (147 g), 15% of the Daily Value
- Vitamin B60.2 mg in 1 cup, chopped (147 g), 14% of the Daily Value
- Niacin1.9 mg in 1 cup, chopped (147 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 171726), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of dates USDA describes
Deglet noor has the most calories per 100 g (282); the fewest: Medjool (277)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Dates, deglet noorSame values: Date | 282 | 2.5 g | 0.4 g | 2 mg |
| Dates, medjool | 277 | 1.8 g | 0.2 g | 1 mg |
Every nutrient in this record (112)
The portion is 1 cup, chopped (147 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.60 g | 2.45 g | 7% |
| Total lipid (fat) | 0.57 g | 0.39 g | 1% |
| Carbohydrate, by difference | 110 g | 75.0 g | 40% |
| Ash | 2.35 g | 1.60 g | |
| Energy | 415 kcal | 282 kcal | |
| Sucrose | 35.0 g | 23.8 g | |
| Glucose | 29.2 g | 19.9 g | |
| Fructose | 28.8 g | 19.6 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0.18 g | 0.12 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 30.2 g | 20.5 g | |
| Total Sugars | 93.1 g | 63.4 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 11.8 g | 8.00 g | 42% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.047 g | 0.032 g | 0% |
| Fatty acids, total monounsaturated | 0.053 g | 0.036 g | |
| Fatty acids, total polyunsaturated | 0.028 g | 0.019 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 57.3 mg | 39.0 mg | 4% |
| Iron, Fe | 1.50 mg | 1.02 mg | 8% |
| Magnesium, Mg | 63.2 mg | 43.0 mg | 15% |
| Phosphorus, P | 91.1 mg | 62.0 mg | 7% |
| Potassium, K | 964 mg | 656 mg | 21% |
| Sodium, Na | 2.94 mg | 2.00 mg | 0% |
| Zinc, Zn | 0.43 mg | 0.29 mg | 4% |
| Copper, Cu | 0.30 mg | 0.21 mg | 34% |
| Manganese, Mn | 0.39 mg | 0.26 mg | 17% |
| Selenium, Se | 4.41 µg | 3.00 µg | 8% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 8.82 µg | 6.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.074 mg | 0.050 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 110 µg | 75.0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.074 mg | 0.050 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0.015 mg | 0.010 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0.59 mg | 0.40 mg | 1% |
| Thiamin | 0.076 mg | 0.052 mg | 6% |
| Riboflavin | 0.097 mg | 0.066 mg | 7% |
| Niacin | 1.87 mg | 1.27 mg | 12% |
| Pantothenic acid | 0.87 mg | 0.59 mg | |
| Vitamin B-6 | 0.24 mg | 0.17 mg | 14% |
| Folate, total | 27.9 µg | 19.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 9.26 mg | 6.30 mg | 2% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 3.97 µg | 2.70 µg | 3% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 27.9 µg | 19.0 µg | |
| Folate, DFE | 27.9 µg | 19.0 µg | 7% |
| Betaine | 0.59 mg | 0.40 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.018 g | 0.012 g | |
| Threonine | 0.063 g | 0.043 g | |
| Isoleucine | 0.072 g | 0.049 g | |
| Leucine | 0.12 g | 0.084 g | |
| Lysine | 0.097 g | 0.066 g | |
| Methionine | 0.032 g | 0.022 g | |
| Cystine | 0.098 g | 0.067 g | |
| Phenylalanine | 0.074 g | 0.050 g | |
| Tyrosine | 0.022 g | 0.015 g | |
| Valine | 0.10 g | 0.071 g | |
| Arginine | 0.20 g | 0.14 g | |
| Histidine | 0.047 g | 0.032 g | |
| Alanine | 0.12 g | 0.083 g | |
| Aspartic acid | 0.31 g | 0.21 g | |
| Glutamic acid | 0.53 g | 0.36 g | |
| Glycine | 0.15 g | 0.10 g | |
| Proline | 0.19 g | 0.13 g | |
| Serine | 0.084 g | 0.057 g |
Fatty acids (29)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.0015 g | 0.0010 g | |
| SFA 10:0 | 0.0015 g | 0.0010 g | |
| SFA 12:0 | 0.0015 g | 0.0010 g | |
| SFA 14:0 | 0.0015 g | 0.0010 g | |
| SFA 16:0 | 0.025 g | 0.017 g | |
| SFA 18:0 | 0.016 g | 0.011 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 0.051 g | 0.035 g | |
| PUFA 18:2 | 0.024 g | 0.016 g | |
| PUFA 18:3 | 0.0044 g | 0.0030 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.0015 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0.0015 g | 0.0010 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 171726: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in dates?
410 in 1 cup, chopped (147 g) of Deglet Noor; 277 to 282 per 100 g across USDA's descriptions.
How much protein is in dates?
4g in 1 cup, chopped; 2.5 g per 100 g.
How much sodium is in dates?
0mg in 1 cup, chopped; 2 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov