2 forms & preparations
Dietary labels are inferred automatically from Dates, deglet noor's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Fair nutrient density 20/100
How many beneficial nutrients Dates, deglet noor delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Dates, deglet noor come from — the split across carbs, fat & protein.
96% from carbs
-
Carbs 96%75.0 g per serving
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Fat 1%0.4 g per serving
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Protein 3%2.5 g per serving
What Dates, deglet noor is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 75.0 g | |
| Dietary Fiber | 8.0 g | |
| Total Sugars | 63.4 g | — |
| Sucrose | 23.8 g | — |
| Glucose | 19.9 g | — |
| Fructose | 19.6 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.1 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.4 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 3.0 mg | — |
| Omega-6 Fatty Acids | 16.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 1.0 mg | — |
| Capric Acid | 1.0 mg | — |
| Lauric Acid | 1.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 17.0 mg | — |
| Stearic Acid | 11.0 mg | — |
| Arachidic Acid | 0.0 mg | — |
| Behenic Acid | 0.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 35.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 16.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.5 g | |
| Histidine | 32.0 mg | — |
| Isoleucine | 49.0 mg | — |
| Leucine | 84.0 mg | — |
| Lysine | 66.0 mg | — |
| Methionine | 22.0 mg | — |
| Phenylalanine | 50.0 mg | — |
| Threonine | 43.0 mg | — |
| Tryptophan | 12.0 mg | — |
| Valine | 71.0 mg | — |
| Alanine | 83.0 mg | — |
| Arginine | 136.0 mg | — |
| Aspartic Acid | 213.0 mg | — |
| Cystine | 67.0 mg | — |
| Glutamic Acid | 359.0 mg | — |
| Glycine | 101.0 mg | — |
| Proline | 130.0 mg | — |
| Serine | 57.0 mg | — |
| Tyrosine | 15.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.4 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.1 mg | |
| Vitamin K | 2.7 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.3 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 19.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.6 mg | |
| Choline | 6.3 mg | |
| Betaine | 0.4 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 39.0 mg | |
| Iron | 1.0 mg | |
| Magnesium | 43.0 mg | |
| Phosphorus | 62.0 mg | |
| Potassium | 656.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.3 mg | |
| Selenium | 3.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Dates, deglet noor
Dates are the sweet, chewy fruit of the date palm (Phoenix dactylifera), a desert tree cultivated for thousands of years across the Middle East and North Africa and among the oldest crops known. Harvested in heavy clusters, they have a deep caramel-like sweetness and a soft, sticky texture, with the large, plump Medjool and the smaller, drier Deglet Noor among the most popular varieties. Naturally high in natural sugars, dates are an energy-dense fruit that also delivers fiber, potassium, magnesium, copper, and antioxidants, which is why they make a handy natural energy snack.
They are eaten out of hand, stuffed with nuts, cheese, or nut butter, wrapped in bacon, blended into smoothies and no-bake energy balls, chopped into baked goods, and boiled down into date syrup or paste as a natural sweetener. A traditional favorite for breaking the daily fast during Ramadan, dates store remarkably well thanks to their low moisture. Keep them in an airtight container at room temperature for weeks, or refrigerate to extend their shelf life for months.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Dates, deglet noor?
There are 281 calories in 100 g of Dates, deglet noor, or about 20 calories in 1 date, pitted (7 g).
How much protein is in Dates, deglet noor?
Dates, deglet noor contains 2.5 g of protein per 100 g.
How many carbs are in Dates, deglet noor?
Dates, deglet noor has 75.0 g of carbohydrates per 100 g.
How much fat is in Dates, deglet noor?
Dates, deglet noor provides 0.4 g of total fat per 100 g.
What is Dates, deglet noor a good source of?
Dates, deglet noor is an excellent source of Dietary Fiber (29% DV) and Copper (23% DV) and a good source of Potassium, Pantothenic Acid (B5), Manganese, Vitamin B6 and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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