Dates vs raisins: which is healthier?
They are about equally nutrient-dense: dates scores 30/100 and raisins 28/100, 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
Raisins
299 kcal per 100 g. 1 small box: 43 g
Which to pick for your goal
- Fewer caloriesAbout even277 vs 299 kcal per 100 g
- More proteinRaisins1.8 vs 3.3 g per 100 g
- More fiberDates6.7 vs 4.5 g per 100 g
- Less sugarAbout even66 vs 65 g per 100 g
- More potassiumAbout even696 vs 744 mg per 100 g
- Less saturated fatAbout even0 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Dates, 100 g | Raisins, 100 g | Dates, 24 g | Raisins, 43 g |
|---|---|---|---|---|
| Calories | 277 kcal | 299 kcal | 66 kcal | 129 kcal |
| Protein | 1.8 g | 3.3 g | 0.4 g | 1.4 g |
| Carbohydrates | 75 g | 79 g | 18 g | 34 g |
| Sugars | 66 g | 65 g | 16 g | 28 g |
| Fiber | 6.7 g | 4.5 g | 1.6 g | 1.9 g |
| Fat | 0.1 g | 0.3 g | <0.1 g | 0.1 g |
| Saturated fat | 0 g | <0.1 g | 0 g | <0.1 g |
| Vitamin C | 0 mg | 2.3 mg | 0 mg | 1 mg |
| Vitamin A | 7 µg | 0 µg | 1.7 µg | 0 µg |
| Potassium | 696 mg | 744 mg | 167 mg | 320 mg |
| Iron | 0.9 mg | 1.8 mg | 0.2 mg | 0.8 mg |
| Calcium | 64 mg | 62 mg | 15 mg | 27 mg |
| Magnesium | 54 mg | 36 mg | 13 mg | 15 mg |
| Sodium | 1 mg | 26 mg | 0.2 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.