Dates (Medjool) nutrition facts

Dates (1 date, pitted, 24 g) has 66 calories, 0.4 g protein, 1.6 g fiber, 0 g fat. No single vitamin or mineral reaches 10% of the Daily Value per serving.

Copper 9.7% DV Fiber 5.7% DVPantothenic acid 3.9% DVPotassium 3.6% DV Vitamin B6 3.5% DV

#25 of 50 fruits for magnesium #28 of 50 fruits for calcium #29 of 50 fruits for niacin #30 of 50 fruits for copper #33 of 50 fruits for zinc #33 of 50 fruits for manganese

Nutrition Facts

Serving size1 date, pitted (24 g)

Calories66

Total Fat 0g0%

Trans Fat 0g

Sodium 0mg0%

Total Carbohydrate 18g6.5%

Dietary Fiber 1.6g5.7%

Total Sugars 16g

Protein 0.4g0.9%

Vitamin D 0µg0%

Calcium 15mg1.2%

Iron 0.2mg1.2%

Potassium 167mg3.6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 2%
■ Fat 0%
■ Carbohydrate 97%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

-24

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.6

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 39 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in dates

Nutrient	Per 1 date, pitted	% Daily Value
Macronutrients
Calories	66 kcal	3.3%
Protein	0.4 g	0.9%
Total fat	0 g	0%
Carbohydrate	18 g	6.5%
Fiber	1.6 g	5.7%
Sugars	16 g	no DV
Fats
Trans fat	0 g	no DV
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.01 mg	1%
Riboflavin (B2)	0.01 mg	1.1%
Niacin (B3)	0.4 mg	2.4%
Pantothenic acid (B5)	0.19 mg	3.9%
Vitamin B6	0.06 mg	3.5%
Folate (DFE)	4 µg	0.9%
Vitamin A (RAE)	2 µg	0.2%
Vitamin D	0 µg	0%
Vitamin K	0.6 µg	0.5%
Choline	2 mg	0.4%
Minerals
Sodium	0 mg	0%
Calcium	15 mg	1.2%
Iron	0.2 mg	1.2%
Magnesium	13 mg	3.1%
Phosphorus	15 mg	1.2%
Potassium	167 mg	3.6%
Zinc	0.1 mg	1%
Copper	0.09 mg	9.7%
Manganese	0.07 mg	3.1%
Carotenoids
Beta-carotene	21 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	6 µg	no DV
Other
Water	5 g	no DV
Amino acids
Tryptophan	0.002 g	no DV
Threonine	0.01 g	no DV
Isoleucine	0.011 g	no DV
Leucine	0.02 g	no DV
Lysine	0.013 g	no DV
Methionine	0.004 g	no DV
Phenylalanine	0.012 g	no DV
Valine	0.016 g	no DV
Histidine	0.007 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	277 kcal	14%
Protein	1.8 g	3.6%
Total fat	0.1 g	0.2%
Carbohydrate	75 g	27%
Fiber	6.7 g	24%
Sugars	66.5 g	no DV
Fats
Trans fat	0 g	no DV
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.05 mg	4.2%
Riboflavin (B2)	0.06 mg	4.6%
Niacin (B3)	1.6 mg	10%
Pantothenic acid (B5)	0.81 mg	16%
Vitamin B6	0.25 mg	15%
Folate (DFE)	15 µg	3.8%
Vitamin A (RAE)	7 µg	0.8%
Vitamin D	0 µg	0%
Vitamin K	2.7 µg	2.3%
Choline	10 mg	1.8%
Minerals
Sodium	1 mg	0%
Calcium	64 mg	4.9%
Iron	0.9 mg	5%
Magnesium	54 mg	13%
Phosphorus	62 mg	5%
Potassium	696 mg	15%
Zinc	0.4 mg	4%
Copper	0.36 mg	40%
Manganese	0.3 mg	13%
Carotenoids
Beta-carotene	89 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	23 µg	no DV
Other
Water	21 g	no DV
Amino acids
Tryptophan	0.007 g	no DV
Threonine	0.042 g	no DV
Isoleucine	0.045 g	no DV
Leucine	0.082 g	no DV
Lysine	0.054 g	no DV
Methionine	0.017 g	no DV
Phenylalanine	0.048 g	no DV
Valine	0.066 g	no DV
Histidine	0.029 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	79 kcal	3.9%
Protein	0.5 g	1%
Total fat	0 g	0.1%
Carbohydrate	21.3 g	7.7%
Fiber	1.9 g	6.8%
Sugars	18.8 g	no DV
Fats
Trans fat	0 g	no DV
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.01 mg	1.2%
Riboflavin (B2)	0.02 mg	1.3%
Niacin (B3)	0.5 mg	2.9%
Pantothenic acid (B5)	0.23 mg	4.6%
Vitamin B6	0.07 mg	4.2%
Folate (DFE)	4 µg	1.1%
Vitamin A (RAE)	2 µg	0.2%
Vitamin D	0 µg	0%
Vitamin K	0.8 µg	0.6%
Choline	3 mg	0.5%
Minerals
Sodium	0 mg	0%
Calcium	18 mg	1.4%
Iron	0.3 mg	1.4%
Magnesium	15 mg	3.6%
Phosphorus	18 mg	1.4%
Potassium	197 mg	4.2%
Zinc	0.1 mg	1.1%
Copper	0.1 mg	11%
Manganese	0.08 mg	3.6%
Carotenoids
Beta-carotene	25 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	7 µg	no DV
Other
Water	6 g	no DV
Amino acids
Tryptophan	0.002 g	no DV
Threonine	0.012 g	no DV
Isoleucine	0.013 g	no DV
Leucine	0.023 g	no DV
Lysine	0.015 g	no DV
Methionine	0.005 g	no DV
Phenylalanine	0.014 g	no DV
Valine	0.019 g	no DV
Histidine	0.008 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168191 ("Dates, medjool").

Dates variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Dates (Medjool) (this page)	277	1.8	0.1	75	6.7	66.5	696	0	1
Deglet noor	282	2.5	0.4	75	8	63.4	656	0.4	2

Frequently asked questions

How many calories are in dates?

Dates has 66 calories per 1 date, pitted (24 g), or 277 calories per 100 g, according to USDA FoodData Central.

How much protein is in dates?

0.4 g of protein per 1 date, pitted, which is 0.9% of the 50 g Daily Value.

What is dates rich in?

Per serving, dates is richest in Copper at 9.7% of the Daily Value, Fiber (5.7%), Pantothenic acid (B5) (3.9%), Potassium (3.6%).

Is dates healthy?

By nutrient density, dates scores -24 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.