Dates Nutrition Facts
A 100 g serving of dates contains 275 kcal, 1.7g protein (lime), 0.0g fat (pink) and 75g carbohydrate (blue). They're higher in sugar, with 67g per serving, and provide little fiber. Their other nutrient values are modest — see the full breakdown below.
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Dates Nutrition
Dates are a nutrient-dense fruit prized for their natural sugars, fiber and vitamin content. At 275 kcal per 100 g serving, they provide 1.7g of protein, 75g of carbohydrate and 0.0g of fat. They're higher in sugar, with 67g per serving, and provide little fiber.
For athletes and anyone tracking macros, dates are a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Their fiber and micronutrient content make them a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of dates?
A 100 g serving of dates has 275 kcal, 1.7g protein, 0.0g fat and 75g carbohydrate.
How much protein is in dates?
1.7g per 100 g serving.
Are dates high in sugar or fiber?
They're higher in sugar, with 67g per serving, and provide little fiber — 6.7g fiber and 67g sugar per 100 g serving.
Which nutrients are dates richest in?
No single micronutrient stands out sharply — see the full breakdown below.
Are dates good for tracking macros?
For athletes and anyone tracking macros, dates are a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Log the dates in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Dates, medjool (FDC ID 168191), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.