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Honey vs dates

By our estimate, dates are more filling per calorie than honey: 2 versus 1 out of 5. Dates have more fiber: 8 g per 100 g, versus 0.2 g for honey.

Two ways to sweeten.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 169640 and 171726

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

Key differences

  • Dates provide more protein per calorie: 0.9 g per 100 kcal, versus 0.1 g for honey.
  • Their energy density is similar: 304 kcal per 100 g for honey and 282 for dates.
  • Dates have more fiber: 8 g per 100 g, versus 0.2 g for honey.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Honey; Dates, deglet noor.
NutrientHoneyserving: 21 g (0.7 oz)Datesserving: 21 g (0.7 oz)Difference
Calories304 kcal per 100 g (3.5 oz)64 kcal per serving282 kcal per 100 g (3.5 oz)59 kcal per serving−22 kcal per 100 g (3.5 oz)−5 kcal per serving
Protein0.3 g per 100 g (3.5 oz)0.1 g per serving2.5 g per 100 g (3.5 oz)0.5 g per serving+2.2 g per 100 g (3.5 oz)+0.5 g per serving
Carbohydrates82.4 g per 100 g (3.5 oz)17.3 g per serving75 g per 100 g (3.5 oz)15.8 g per serving−7.4 g per 100 g (3.5 oz)−1.6 g per serving
of which sugars82.1 g per 100 g (3.5 oz)17.2 g per serving63.4 g per 100 g (3.5 oz)13.3 g per serving−18.7 g per 100 g (3.5 oz)−3.9 g per serving
Fiber0.2 g per 100 g (3.5 oz)0 g per serving8 g per 100 g (3.5 oz)1.7 g per serving+7.8 g per 100 g (3.5 oz)+1.6 g per serving
Fat0 g per 100 g (3.5 oz)0 g per serving0.4 g per 100 g (3.5 oz)0.1 g per serving+0.4 g per 100 g (3.5 oz)+0.1 g per serving
of which saturated0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water17.1 g per 100 g (3.5 oz)3.6 g per serving20.5 g per 100 g (3.5 oz)4.3 g per serving+3.4 g per 100 g (3.5 oz)+0.7 g per serving
Protein per 100 kcal0.1 g0.9 g+0.8 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 Honey. Source: USDA FDC 169640 and 171726.

Per typical serving

With typical servings, 21 g (0.7 oz) of honey has about 64 kcal and 0.1 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 honey: 2 versus 1 out of 5.

  • Honey: Calculation: 1 (base) − 1 (high energy density: 304 kcal/100 g) + 0 (protein: 0.1 g/100 kcal) + 0 (fiber: 0.1 g/100 kcal) + 0 (solid food with 17.1 g of water, under 70) = 0; 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

Honey

On the numbers it does not stand out from dates in protein, calories, or fiber, so taste, price, or habit can decide.

Dates

  • If you want more protein per calorie: 0.9 g per 100 kcal.
  • If you want to add fiber: 8 g per 100 g.

On a GLP-1 medication

Honey. “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

  • Honey: 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: Honey (FDC ID 169640).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Dates, deglet noor (FDC ID 171726).accessed .