Dates
✓
Cup, Chopped147 g
✓
Date, Pitted7 g

Calories in 1 cup; chopped (147 g)
414.5 calories, 5.4 from fat
 
Carbs
110.3 g
 
Proteins
3.6 g
 
Fat
0.6 g
 
Sat. Fat
0 g

KEY FACTS

(learn about health benefits or risks)
  • Dates have medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).
  • Rich in vitamins and minerals (8.5%/cal) - a good source of Potassium (instrumental for the metabolic processing of various nutrients), Manganese (helps regulate the body's metabolism), Magnesium (essential for proper hydration) and Copper (reduces the symptoms of arthritis).
  • Dates contain a low amount of risky components that may include saturated fat and sodium (0%/oz).
  • Good source of fiber (32% of DV/100g) and relatively high in carbs (25% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.8 cal/g)
High
Density
(8.5 %/cal)
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
7%
Protein
37%
Carbs
47%
Fiber
1%
Fat
0%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Dates

Serving Size: cup; chopped (147g)

* Amount Per Serving
Calories 414.5 cal
Calories from Fat 5.4 cal
% Daily Value
Total Fat 0.6 g 0.9%
Saturated Fat 0 g 0.2%
Cholesterol 0 mg 0%
Sodium 2.9 mg 0.1%
Total Carbohydrate 110.3 g 36.8%
Dietary Fiber 11.8 g 47%
Sugars (Added) 0 g 0%
Protein 3.6 g 7.2%
 
Vitamins
Vitamin A 14.7 IU 0.3%
Vitamin B6 0.2 mg 12.1%
Vitamin B12 0 mcg 0%
Vitamin C 0.6 mg 1%
Vitamin D 0 mcg 0%
Vitamin E 0.1 mg 0.2%
Vitamin K 4 mcg 5%
 
Minerals
Calcium (Ca) 57.3 mg 5.7%
Copper (Cu) 0.3 mg 15.1%
Iron (Fe) 1.5 mg 8.3%
Magnesium (Mg) 63.2 mg 15.8%
Manganese (Mn) 0.4 mg 19.3%
Potassium (K) 964.3 mg 27.6%
Phosphorus (P) 91.1 mg 9.1%
Selenium (Se) 4.4 mcg 6.3%
Zinc (Zn) 0.4 mg 2.8%