Dates: what it contains and why it matters
Dates is a sweet dried fruit (khajur). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of dates
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| EnergyEdible portion, Medjool variety | 277 kcal | USDA |
| Carbohydrate | 74.97 g | USDA |
| Total Sugars | 66.47 g | USDA |
| Dietary Fiber | 6.7 g | USDA |
| Protein | 1.81 g | USDA |
| Total Lipid (Fat) | 0.15 g | USDA |
| Potassium | 696 mg | USDA |
| Magnesium | 54 mg | USDA |
| Iron | 0.9 mg | USDA |
| Calcium | 64 mg | USDA |
| Phosphorus | 62 mg | USDA |
Which lab parameters does dates relate to?
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Potassium
Potassium helps nerves and muscles work and helps balance the body's fluids [WHO].
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Vegetarian and dietary notes
Dates are a whole, plant-derived agricultural fruit completely suitable for vegetarian and vegan diets without any animal-derived processing aids.
Frequently asked questions
What is the carbohydrate and sugar content of dates?
Dates are carbohydrate-dense, providing approximately 74.97 g of total carbohydrates per 100 g [USDA]. Of this total, 66.47 g consists of naturally occurring simple sugars, primarily glucose and fructose [USDA].
How much dietary fiber do dates provide?
A 100 g serving of Medjool dates contains 6.7 g of total dietary fiber [USDA]. Dietary fiber consists of non-digestible plant carbohydrates that add bulk to stool and influence intestinal transit time.
What is the potassium concentration in dates?
Dates provide 696 mg of potassium per 100 g [USDA]. Potassium is an essential intracellular cation that functions in the maintenance of cellular membrane potential, normal nerve impulse transmission, and muscle contraction.
How much iron is found in dates?
Medjool dates contain 0.9 mg of non-heme iron per 100 g [USDA]. Iron is an essential trace element required for the synthesis of hemoglobin and myoglobin, which facilitate oxygen transport throughout the body.
What is the magnesium content of dates?
Dates contain 54 mg of magnesium per 100 g [USDA]. Magnesium acts as a cofactor in more than 300 enzymatic systems, including those that govern protein synthesis, cellular energy production, and structural bone development.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/