Dates vs grapes: which is healthier?
They are about equally nutrient-dense: dates scores 30/100 and grapes 32/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Dates
277 kcal per 100 g. 1 Medjool date: 24 g
Grapes
69 kcal per 100 g. 1 cup: 151 g
Which to pick for your goal
- Fewer caloriesGrapes277 vs 69 kcal per 100 g
- More proteinDates1.8 vs 0.7 g per 100 g
- More fiberDates6.7 vs 0.9 g per 100 g
- Less sugarGrapes66 vs 15 g per 100 g
- More potassiumDates696 vs 191 mg per 100 g
- Less saturated fatAbout even0 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Dates, 100 g | Grapes, 100 g | Dates, 24 g | Grapes, 151 g |
|---|---|---|---|---|
| Calories | 277 kcal | 69 kcal | 66 kcal | 104 kcal |
| Protein | 1.8 g | 0.7 g | 0.4 g | 1.1 g |
| Carbohydrates | 75 g | 18 g | 18 g | 27 g |
| Sugars | 66 g | 15 g | 16 g | 23 g |
| Fiber | 6.7 g | 0.9 g | 1.6 g | 1.4 g |
| Fat | 0.1 g | 0.2 g | <0.1 g | 0.2 g |
| Saturated fat | 0 g | <0.1 g | 0 g | <0.1 g |
| Vitamin C | 0 mg | 3.2 mg | 0 mg | 4.8 mg |
| Vitamin A | 7 µg | 3 µg | 1.7 µg | 4.5 µg |
| Potassium | 696 mg | 191 mg | 167 mg | 288 mg |
| Iron | 0.9 mg | 0.4 mg | 0.2 mg | 0.5 mg |
| Calcium | 64 mg | 10 mg | 15 mg | 15 mg |
| Magnesium | 54 mg | 7 mg | 13 mg | 11 mg |
| Sodium | 1 mg | 2 mg | 0.2 mg | 3 mg |
Last updated . Scores use the HowHealthyIs Score method.