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Fruits

Dates

Dates have 282 kcal and 8 g of fiber per 100 g (3.5 oz), a moderate energy density.

Last reviewed: By USDA description: Dates, deglet noor

  • 282 kcalCalories per 100 g
  • 2.5 gProtein per 100 g
  • 8 gFiber per 100 g
  • Estimated satiety: 2 out of 5

Nutrition facts

A typical 21 g (0.7 oz) serving provides about 59 kcal, 0.5 g of protein, and 1.7 g of fiber.

Values for dates per 100 g (3.5 oz) and per typical serving of 21 g (0.7 oz).
NutrientPer 100 g (3.5 oz)Per serving (21 g (0.7 oz))
Calories282 kcal59 kcal
Protein2.5 g0.5 g
Carbohydrates75 g15.8 g
of which sugars63.4 g13.3 g
Fiber8 g1.7 g
Fat0.4 g0.1 g
of which saturated0 g0 g
Water20.5 g4.3 g

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

Satiety

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.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.

Frequently asked questions about dates

How much protein does three dates have?

Three dates, our reference serving of 21 g (0.7 oz), has about 0.5 g of protein. 100 g (3.5 oz) of dates has 2.5 g of protein. That is 0.9 g of protein per 100 kcal.

How many calories are in three dates?

Three dates, our reference serving of 21 g (0.7 oz), has about 59 kcal. 100 g (3.5 oz) of dates has 282 kcal. That is a moderate energy density.

How many grams of fiber are in three dates?

Three dates, our reference serving of 21 g (0.7 oz), has about 1.7 g of fiber. 100 g (3.5 oz) of dates has 8 g of fiber. They carry our “High in fiber” tag.

How filling are dates?

Not very filling for the calories they provide: our estimated satiety score is 2 out of 5. 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. It is an estimate based on its composition, not a measurement in people.

Are dates a good choice on a GLP-1 medication?

Based on our tags, this is what matters about dates on a GLP-1 medication. “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.

How many grams or ounces are in a serving of dates?

We use 21 g (0.7 oz) as a typical serving, roughly three dates. That amount provides about 59 kcal, 0.5 g of protein, and 1.7 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

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