How healthy are dates?
Are dates healthy? Yes, in small portions. Dates score 30/100 on the HowHealthyIs Score: 100 g provide 277 kcal, 6.7 g fiber and 696 mg potassium. They bring fiber, potassium and magnesium, but they are very sweet and calorie-dense, so one to three dates is a typical portion. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Dates rank higher than 30% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber9%
- Potassium5%
- Magnesium5%
- Iron2%
- Calcium2%
- Protein1%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 24 minus 0 = 24. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in dates?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 277 kcal | 66 kcal | |
| Protein | 1.8 g | 0.4 g | 1% |
| Carbohydrates | 75 g | 18 g | 7% |
| Fiber | 6.7 g | 1.6 g | 6% |
| Sugars | 66 g | 16 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | <0.1 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Vitamins | |||
| Vitamin A | 7 µg | 1.7 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 64 mg | 15 mg | 1% |
| Iron | 0.9 mg | 0.2 mg | 1% |
| Potassium | 696 mg | 167 mg | 4% |
| Magnesium | 54 mg | 13 mg | 3% |
| Sodium | 1 mg | 0.2 mg | 0% |
Source: USDA FoodData Central, "Dates, medjool" (FDC 168191). Values rounded.
Why are dates good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Sweetening baking or energy balls instead of syrup
- Quick energy during long exercise
What should you watch out for?
- Very high in natural sugar: about 16 g per Medjool date.
- Easy to overeat because they are small and sweet.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.