Dried date: calories and nutrition facts

Dried date has 287 kcal per 100 g. One serving, 4 Dates (30 g), has 86 kcal.

Calories: 287 kcal
Protein: 1.8 g
Carbohydrates: 64.7 g
Fat: 0.3 g

Per 100 g

Dried date: how many calories?

Dried date has 287 kcal per 100 g, with 1.8 g protein, 64.7 g carbs and 0.3 g fat. A 30 g serving (4 Dates) has 86 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein3%
Carbohydrates96%
Fat1%

Calculate a portion

Amountg

Calories: 86 kcal
Protein: 0.5 g
Carbohydrates: 19.4 g
Fat: 0.1 g

Nutrition facts

Nutrient	Per 100 g	Per serving (30 g)
Calories	287 kcal	86 kcal
Fat	0.3 g	0.1 g
of which saturated fat	0.1 g	0 g
Carbohydrates	64.7 g	19.4 g
of which sugars	64.7 g	19.4 g
Fiber	7.3 g	2.2 g
Protein	1.8 g	0.5 g
Sodium	39 mg	12 mg
Water	22.9 g	6.9 g
Vitamin C	0 mg	0 mg
Calcium	45 mg	13 mg
Iron	0.9 mg	0.3 mg
Potassium	696 mg	209 mg
Magnesium	47 mg	14 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(287 kcal)	14%
Fat(0.3 g)	0%
of which saturated fat(0.1 g)	0%
Carbohydrates(64.7 g)	25%
of which sugars(64.7 g)	72%
Protein(1.8 g)	4%
Salt(0.1 g)	2%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

High fibre (at least 6 g)
Low fat (3 g or less)
Low sodium (120 mg or less)

Dried date: frequently asked questions

Dried date: how many calories per serving?

A 30 g serving (4 Dates) has 86 kcal.

Dried date: how much protein?

Dried date contains 1.8 g of protein per 100 g, 4% of the 50 g reference intake.

Dried date: how much fibre?

Dried date provides 7.3 g of fibre per 100 g, 29% of the 25 g a day recommended by EFSA.

Dried date: how much makes 100 kcal?

100 kcal is about 35 g of this food.

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