Date — Nutrition & Calories
Date per 100g: 277 cal · 2g protein · 75g carbs · 63g fat · 7g fiber. Sweet dried fruit of the date palm, a natural sweetener.
Date contains 277 calories per 100g serving — 2g protein, 75g carbs, 63g fat, 7g fiber, 50mg sodium. Per 100g: 277 calories. Vegan. Higher in carbs. Gluten-free. Sweet dried fruit of the date palm, a natural sweetener.
Date Macros (per 100g)
Date Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 277 cal | 2.0g | 75.0g | 63.0g |
| 100g | 277 cal | 2.0g | 75.0g | 63.0g |
| 200g | 554 cal | 4.0g | 150.0g | 126.0g |
| 1 cup (~240g) | 665 cal | 4.8g | 180.0g | 151.2g |
| 1 oz (28g) | 78 cal | 0.6g | 21.0g | 17.6g |
Burn Off Date (277 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 277 calories from Date:
- Walking (3 mph)65 min
- Running (6 mph)23 min
- Cycling (moderate)30 min
- Swimming (moderate)38 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Date?
Date contains 277 calories per 100g serving. That's 277 calories per 100g, or 665 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Date?
Date has 2g of protein per 100g (2.0g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Date suitable for keto diet?
Date contains 75g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Date suitable for vegans?
Yes, Date is vegan. It contains no animal products. Often used in plant-based diets for fiber.
What are the macros for Date?
Per 100g: 277 calories, 2g protein (3% cal), 75g carbs (108% cal), 63g fat (205% cal). Fiber: 7g. Sodium: 50mg.
How much Date should I eat to lose weight?
For weight loss, Date fits a calorie deficit if portioned. A typical 500 cal/day deficit means Date can comprise up to 180g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.