At a glance
- 0.4 g protein and 66 calories per 1 date (24 g).
- 0.6 g protein per 100 calories: #508 of 536 foods in our USDA list, #41 of 47 in fruit.
- 1.6 g fiber and 0 mg sodium per serving.
What is dates like to eat?
Dates are the sweet, chewy fruit of the date palm, usually sold dried. Medjool dates are large and soft, and they work as a snack, a natural sweetener in smoothies or stuffed with nut butter.
How can you eat more dates?
Try this
Stuff with almond butterBlend into a smoothie for sweetnessChop into oatmealPair with cheese for a snack plateIs dates good on a GLP-1?
Dates are soft and sweet, so one paired with a protein food like nut butter or cheese makes a small, easy snack. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does dates compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Dates | 1 date | 0.4 g | 66 | 0.6 g |
| Almond butter | 2 tbsp | 6.7 g | 193 | 3.4 g |
| Banana | 1 medium | 0.8 g | 114 | 0.7 g |
| Walnuts | 1 oz | 4.1 g | 190 | 2.2 g |
Close to dates per calorie: avocado (0.9 g), apple (0.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Look for soft, plump dates, and store them in the fridge to keep them moist.
What's the full nutrition for dates?
| Nutrient | Per 1 date (24 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 66 | 277 | |
| Protein | 0.4 g | 1.8 g | 1% |
| Fat | 0 g | 0.1 g | |
| Saturated fat | Not listed | Not listed | |
| Carbohydrate | 18 g | 75 g | |
| Fiber | 1.6 g | 6.7 g | 6% |
| Sugar | 16 g | 66.5 g | |
| Sodium | 0 mg | 1 mg | 0% |
| Calcium | 15 mg | 64 mg | 1% |
| Iron | 0.2 mg | 0.9 mg | 1% |
| Vitamin B12 | Not listed | Not listed | |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Dates, medjool". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
