Dates - calories, carbs, nutrition
Dates contain several important nutrients: 46 gm only contains 140 calories, on average. However, more than 97% of dates is composed of carbs 36 grams. It also contains 0 grams of fat, 1 grams of protein and 29 grams of sugar.
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140 | 36 g (97%) | 1 g (3%) | 0 g (0%) | 29 g |
Dates Nutritional Facts
Serving Size: 46 gm
- Carbs - 36 g
- Dietary Fiber - 3 g
- Sugars - 29 g
- Fat - 0 g
- Saturated - 0 g
- Polyunsaturated - 0 g
- Monounsaturated - 0 g
- Trans - 0 g
- Protein - 1 g
- Sodium - 10 mg
- Potassium - 200 mg
- Cholesterol - 0 mg
- Vitamin A - 0 %
- Vitamin C - 0 %
- Calcium - 2 %
- Iron - 2 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in dates?
Dates contain around 140 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of dates:
- 46 gm: 140 grams
- 1 gm: 3 grams
- 1 container (92 gm): 280 grams
If you are unsure about the size of your dates, you can estimate that an average dates contains about 140 calories. About 97% of dates calories come from carbs, 3% from protein, and 0% from fat.
How many carbs are in dates?
Here is the carb content of standard serving sizes dates:
- 46 gm: 36 grams
- 1 gm: 0.8 grams
- 1 container (92 gm): 72 grams
Dates also contains 3 grams of fiber, depending on its size. You can subtract 3 grams if you are looking for the net carb content 33 (net carbs = total carbs - fiber).
How does Dates fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 140/2000 Cal | 1860 Cal |
| Fat | 0/67 g | 67 g |
| Sodium | 10/2300 mg | 2290 mg |
| Cholesterol | 0/300 mg | 300 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 140/2000 Cal | 1860 Cal |
| Carbohydrates | 36/250 g | 214 g |
| Sugar | 29/75 g | 46 g |
| Fiber | 3/25 g | 22 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 140/2000 Cal | 1860 Cal |
| Fat | 0/67 g | 67 g |
| Carbohydrates | 36/250 g | 214 g |
| Protein | 1/75 g | 74 g |
How long would it take to burn off 140 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 21 minutes
- Running - 14 minutes
- Cleaning - 51 minutes
- Diving - 35 minutes
- Boxing - 24 minutes
- Burpee - 83 minutes
- Basketball - 58 minutes
- Rugby - 45 minutes
- Fencing - 96 minutes
- Skiing - 71 minutes
- Infrared Sauna - 77 minutes
- Dog Walking - 63 minutes
How many protein are in dates?
Dates is a good source of quality protein, with just 46 gm containing 1 grams.
Look at the list of protein content in different servings of dates:
- 46 gm: 1 grams
- 1 gm: 0 grams
- 1 container (92 gm): 2 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in dates?
However, despite having all the nutritious qualities of dates, 46 gm of dates comes with almost 29 extra grams of added sugar.
Compare the sugar content of different servings of dates:
- 46 gm: 29 grams
- 1 gm: 0.6 grams
- 1 container (92 gm): 58 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in dates?
Dates contain on average 0 grams of total fat per serve (46 gm) – the majority - 0 grams - of that fat is also classified as unsaturated, with only 0 grams being saturated fat.
Here is an example of the fat content in popular servings of dates:
- 46 gm: 0 grams
- 1 gm: 0 grams
- 1 container (92 gm): 0 grams
