Dates (deglet noor) nutrition facts
Phoenix dactylifera
100 grams of dates, deglet noor contain 282 calories, 2.5 g of protein, 75 g of carbohydrates and 0.4 g of fat. It is an excellent source of dietary fiber (29% DV) and copper (23% DV). Most of its calories (96%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Dietary fiber29%
- Copper23%
- Potassium14%
- Pantothenic acid (B5)12%
- Manganese11%
- Vitamin B610%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0.4 mg | 0% |
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 2.7 µg | 2% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 1.27 mg | 8% |
| Pantothenic acid (B5) | 0.59 mg | 12% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate | 19 µg | 5% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 6.3 mg | 1% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 39 mg | 3% |
| Iron | 1.02 mg | 6% |
| Potassium | 656 mg | 14% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 62 mg | 5% |
| Zinc | 0.29 mg | 3% |
| Copper | 0.21 mg | 23% |
| Manganese | 0.26 mg | 11% |
| Selenium | 3 µg | 5% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.04 g | - |
| Polyunsaturated fat | 0.02 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 20.5 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other fruits and fruit juices
| Per 100 g | Dates (deglet noor) | Category average | Difference |
|---|---|---|---|
| Calories | 282 | 87.3 | +223% |
| Protein | 2.45 g | 0.91 g | +168% |
| Total carbohydrate | 75 g | 21.6 g | +248% |
| Total fat | 0.39 g | 0.55 g | -29% |
| Dietary fiber | 8 g | 2.45 g | +226% |
| Total sugars | 63.4 g | 16.2 g | +292% |
| Sodium | 2 mg | 16.1 mg | -88% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 171726. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.