General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Compare foods

Dark chocolate vs dates

By our estimate, dates are more filling per calorie than dark chocolate: 2 versus 1 out of 5. Dates have fewer calories: 282 kcal per 100 g, versus 598 for dark chocolate, so the same calories come with more grams of food.

Two options for a sweet craving.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 170273 and 171726

No clinical review. No advertising from drug companies and no affiliate links.How we work

Key differences

  • They provide similar protein per calorie: 1.3 g per 100 kcal for dark chocolate and 0.9 g for dates.
  • Dates have fewer calories: 282 kcal per 100 g, versus 598 for dark chocolate, so the same calories come with more grams of food.
  • Dark chocolate has more fiber: 10.9 g per 100 g, versus 8 g for dates.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Dark chocolate, 70-85% cacao; Dates, deglet noor.
NutrientDark chocolateserving: 20 g (0.7 oz)Datesserving: 21 g (0.7 oz)Difference
Calories598 kcal per 100 g (3.5 oz)120 kcal per serving282 kcal per 100 g (3.5 oz)59 kcal per serving−316 kcal per 100 g (3.5 oz)−60 kcal per serving
Protein7.8 g per 100 g (3.5 oz)1.6 g per serving2.5 g per 100 g (3.5 oz)0.5 g per serving−5.3 g per 100 g (3.5 oz)−1 g per serving
Carbohydrates45.9 g per 100 g (3.5 oz)9.2 g per serving75 g per 100 g (3.5 oz)15.8 g per serving+29.1 g per 100 g (3.5 oz)+6.6 g per serving
of which sugars24 g per 100 g (3.5 oz)4.8 g per serving63.4 g per 100 g (3.5 oz)13.3 g per serving+39.4 g per 100 g (3.5 oz)+8.5 g per serving
Fiber10.9 g per 100 g (3.5 oz)2.2 g per serving8 g per 100 g (3.5 oz)1.7 g per serving−2.9 g per 100 g (3.5 oz)−0.5 g per serving
Fat42.6 g per 100 g (3.5 oz)8.5 g per serving0.4 g per 100 g (3.5 oz)0.1 g per serving−42.2 g per 100 g (3.5 oz)−8.4 g per serving
of which saturated24.5 g per 100 g (3.5 oz)4.9 g per serving0 g per 100 g (3.5 oz)0 g per serving−24.5 g per 100 g (3.5 oz)−4.9 g per serving
Water1.4 g per 100 g (3.5 oz)0.3 g per serving20.5 g per 100 g (3.5 oz)4.3 g per serving+19.1 g per 100 g (3.5 oz)+4 g per serving
Protein per 100 kcal1.3 g0.9 g−0.4 g
Estimated satiety (1 to 5)1 / 52 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: Dates minus Dark chocolate. Source: USDA FDC 170273 and 171726.

Per typical serving

With typical servings, 20 g (0.7 oz) of dark chocolate has about 120 kcal and 1.6 g of protein, and 21 g (0.7 oz) of dates about 59 kcal and 0.5 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, dates are more filling per calorie than dark chocolate: 2 versus 1 out of 5.

  • Dark chocolate: Calculation: 1 (base) − 2 (very high energy density: 598 kcal/100 g) + 0 (protein: 1.3 g/100 kcal) + 0 (fiber: 1.8 g/100 kcal) + 0 (solid food with 1.4 g of water, under 70) = −1; raised to the minimum of 1.
  • Dates: Calculation: 1 (base) + 0 (moderate energy density: 282 kcal/100 g) + 0 (protein: 0.9 g/100 kcal) + 1 (fiber: 2.8 g/100 kcal) + 0 (solid food with 20.5 g of water, under 70) = 2.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Dark chocolate

  • If you want to add fiber: 10.9 g per 100 g.

Dates

  • If you want to eat more grams for the same calories: 282 kcal per 100 g.
  • If you prefer a lighter typical serving: about 59 kcal in 21 g (0.7 oz).

On a GLP-1 medication

Dark chocolate. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Dates. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Dark chocolate: every nutrient, frequently asked questions, and similar foods.
  • Dates: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chocolate, dark, 70-85% cacao solids (FDC ID 170273).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Dates, deglet noor (FDC ID 171726).accessed .