Dates
100 g raw
277 kcal
Boiled, 100 g
308 kcal
Roasted, 100 g
346 kcal
date (24 g)
66 kcal
Protein, fat and carbs per 100 g
- Protein
- 1.8 g
- Fat
- 0.2 g
- Carbs
- 75 g
- Fiber
- 6.7 g
- Sugar
- 66.5 g
Servings
- date (24 g)66 kcal · Protein 0.4 g · Fat 0 g · Carbs 18 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 277 kcal | 1.8 g | 0.2 g | 75 g |
| Boiled | 90% | 308 kcal | 2 g | 0.2 g | 83.3 g |
| Roasted | 80% | 346 kcal | 2.3 g | 0.2 g | 93.8 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 7 mcg | 1% |
| Vitamin K | 2.7 mcg | 3% |
| Vitamin B1 (thiamine) | 0.05 mg | 5% |
| Vitamin B2 (riboflavin) | 0.06 mg | 5% |
| Vitamin B3 (niacin) | 1.6 mg | 12% |
| Vitamin B6 (pyridoxine) | 0.25 mg | 19% |
| Vitamin B9 (folate) | 15 mcg | 4% |
| Choline | 9.9 mg | 2% |
| Calcium | 64 mg | 6% |
| Iron | 0.9 mg | 5% |
| Magnesium | 54 mg | 17% |
| Phosphorus | 62 mg | 9% |
| Potassium | 696 mg | 27% |
| Sodium | 1 mg | 0% |
| Zinc | 0.44 mg | 6% |
| Copper | 0.36 mg | 40% |
| Manganese | 0.3 mg | 17% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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