Date: calories and nutrition facts
Date has 0 kcal per 100 g. One serving, 3 Dates (30 g), has 0 kcal.
- Calories
- 0 kcal
- Protein
- 1.5 g
- Carbohydrates
- 31.3 g
- Fat
- 0.1 g
Per 100 g
Date: how many calories?
Date has 0 kcal per 100 g, with 1.5 g protein, 31.3 g carbs and 0.1 g fat. A 30 g serving (3 Dates) has 0 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein5%
- Carbohydrates95%
- Fat1%
Calculate a portion
- Calories
- 0 kcal
- Protein
- 0.4 g
- Carbohydrates
- 9.4 g
- Fat
- 0 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 0 kcal | 0 kcal |
| Fat | 0.1 g | 0 g |
| of which saturated fat | 0 g | 0 g |
| Carbohydrates | 31.3 g | 9.4 g |
| of which sugars | 31.3 g | 9.4 g |
| Fiber | 3.6 g | 1.1 g |
| Protein | 1.5 g | 0.4 g |
| Sodium | 7 mg | 2 mg |
| Water | 60.7 g | 18.2 g |
| Vitamin C | 14 mg | 4.2 mg |
| Calcium | 24 mg | 7 mg |
| Iron | 0.3 mg | 0.1 mg |
| Potassium | 410 mg | 123 mg |
| Magnesium | 0 mg | 0 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(0 kcal) | 0% |
| Fat(0.1 g) | 0% |
| of which saturated fat(0 g) | 0% |
| Carbohydrates(31.3 g) | 12% |
| of which sugars(31.3 g) | 35% |
| Protein(1.5 g) | 3% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- Source of fibre (at least 3 g)
- Low fat (3 g or less)
- Low sodium (120 mg or less)
Date: frequently asked questions
Date: how many calories per serving?
A 30 g serving (3 Dates) has 0 kcal.
Date: how much protein?
Date contains 1.5 g of protein per 100 g, 3% of the 50 g reference intake.
Date: how much fibre?
Date provides 3.6 g of fibre per 100 g, 14% of the 25 g a day recommended by EFSA.
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