Calories in Date: Nutritional facts for Date Types
Dates are a widely consumed fruit and used as natural sweeteners in desserts and savory stews in Middle Eastern, North African, and Asian cuisines. A one-cup serving (147g) of chopped Deglet Noor dates contains 415 calories in dates, while a cup of chopped Medjool dates provides 407 calories. A serving of Sun Date Dates (17g) contains 51 calories, while a portion of Natural Delights Medjool Dates (48g) supplies 133 calories.
A review of dates nutrition facts reveals a carbohydrate-rich profile, providing 110g of carbohydrates per cup of chopped Deglet Noor dates. The fruit is a source of fiber and essential minerals needed for physiological stability. A study conducted by Al-Kuran, O., et al. (2011), "The effect of late pregnancy consumption of date fruit on labour and delivery," confirms that daily intake significantly shortened the latent phase of labor. Natural sugars provide the primary fuel source, establishing the food as a rapid energy provider. Regarding lipids, the flesh remains nearly fat-free with less than 1% fat by weight. Mineral concentration remains high, offering 964mg of potassium (20% DV) per 147g serving of Deglet Noor dates. Vitamin B6 levels are significant, providing 0.4mg per 147g serving to support metabolic function.
Global supply of dates depends heavily on the harvests from Egypt, Saudi Arabia, and Iran, with Egypt leading production volumes. Inside Moroccan, Spanish, and American culinary traditions, date fruit acts as a central element in glazes, stuffings, and desserts like Lamb Tagine, Bacon Wrapped Dates, and Sticky Toffee Pudding. Rising worldwide interest and climatic events like extreme heat in North Africa have driven retail costs upward, with shoppers now encountering prices between $5.00 and $8.00 per pound for standard dates varieties compared to lower rates in the early 2000s. Restaurants reflect these cost increases, evidenced by the Dátiles Rellenos at Jaleo by José Andrés which increased from $8.00 in 2012 to between $14.00 and $17.00 in 2024.
Dates are recognized as a mineral-rich food containing high concentrations of copper and magnesium, providing 0.3mg of copper and 63mg of magnesium per 147g Deglet Noor serving. These components support skeletal integrity and nervous system health. Dietitians suggest restricting consumption to 3 dates (21g) per day to maximize nutrient absorption while limiting sugar intake, as this portion contains 59 calories, a caloric amount necessitating 10 minutes of hiking or 4 minutes of kettlebell swings to metabolize. Individuals tracking blood glucose levels must track their consumption of this high-sugar fruit to prevent insulin spikes.
Date nutrition
| Stats | Weight |
|---|---|
| Carbs | 75 grams |
| Protein | 2.5 grams |
| Fats | 0 grams |
| Sugars | 63 grams |
- Large Date Calories (Nutritional Facts)
- Medium Date Calories (Nutritional Facts)
- Small Date Calories (Nutritional Facts)
- Dried Dates Calories (Nutritional Facts)
- Raw Date Nutrition
- Sodium in Date
- Potassium in Date
- Sugar in Date
- Fiber in Date
- Protein in Date
- Carbs in Date
- Fat in Date
- Vitamins in Date
- Minerals in Date
Large Date Calories (Nutritional Facts)
A large serving of chopped Deglet Noor dates (147g or 1 cup) contains 415 calories, 3.6g of protein, 0.6g of fat, 110g of carbohydrates, 11.8g of fiber, 93g of sugar, and 3mg of sodium. A large serving of chopped Medjool dates (147g or 1 cup) provides 407 calories, 2.7g of protein, 0.2g of fat, 110g of carbohydrates, 9.8g of fiber, 98g of sugar, and 2mg of sodium.
A medium portion of Deglet Noor dates (100g or 3.5oz) provides 282 calories, 2.5g of protein, 0.4g of fat, 75g of carbohydrates, 8g of fiber, 63g of sugar, and 2mg of sodium. A medium portion of Medjool dates (100g or 3.5oz) supplies 277 calories, 1.8g of protein, 0.2g of fat, 75g of carbohydrates, 6.7g of fiber, 66g of sugar, and 1mg of sodium.
A small serving of Deglet Noor dates (28g or 1oz) contains 79 calories, 0.7g of protein, 0.1g of fat, 21g of carbohydrates, 2.2g of fiber, 18g of sugar, and 1mg of sodium. A small serving of Medjool dates (28g or 1oz) provides 78 calories, 0.5g of protein, 0.1g of fat, 21g of carbohydrates, 1.9g of fiber, 19g of sugar, and 0mg of sodium.
A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 415 calories, 3.6g of protein, 0.6g of fat, 110g of carbohydrates, 11.8g of fiber, 93g of sugar, and 3mg of sodium. A cup of dried Medjool dates (147g or 5.2oz) contains 407 calories, 2.7g of protein, 0.2g of fat, 110g of carbohydrates, 9.8g of fiber, 98g of sugar, and 2mg of sodium.
A 100g serving of fresh raw dates (100g or 3.5oz) provides 142 calories, 1.5g of protein, 0.1g of fat, 37g of carbohydrates, 3.5g of fiber, 30g of sugar, and 1mg of sodium. A 100g serving of fresh raw red dates (100g or 3.5oz) contains 79 calories, 1.2g of protein, 0.2g of fat, 20g of carbohydrates, 1.9g of fiber, 15g of sugar, and 2mg of sodium.
A large serving of Deglet Noor dates (147g or 1 cup) contains 3mg of sodium (0% DV), while a large serving of Medjool dates (147g or 1 cup) provides 2mg of sodium (0% DV). A medium portion of Deglet Noor dates (100g or 3.5oz) has 2mg of sodium (0% DV), whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 1mg of sodium (0% DV). A small serving of Deglet Noor dates (28g or 1oz) contains 1mg of sodium (0% DV), and a small serving of Medjool dates (28g or 1oz) provides 0mg of sodium (0% DV). A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 3mg of sodium (0% DV), while a cup of dried Medjool dates (147g or 5.2oz) contains 2mg of sodium (0% DV). A 100g serving of fresh raw dates (100g or 3.5oz) provides 1mg of sodium (0% DV), whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 3mg of sodium (0% DV).
A large serving of Deglet Noor dates (147g or 1 cup) provides 964mg of potassium (20% DV), while a large serving of Medjool dates (147g or 1 cup) contains 1023mg of potassium (21% DV). A medium portion of Deglet Noor dates (100g or 3.5oz) has 656mg of potassium (14% DV), whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 696mg of potassium (15% DV). A small serving of Deglet Noor dates (28g or 1oz) contains 184mg of potassium (4% DV), and a small serving of Medjool dates (28g or 1oz) provides 195mg of potassium (4% DV). A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 964mg of potassium (20% DV), while a cup of dried Medjool dates (147g or 5.2oz) contains 1023mg of potassium (21% DV). A 100g serving of fresh raw dates (100g or 3.5oz) provides 656mg of potassium (14% DV), whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 250mg of potassium (5% DV).
A large serving of Deglet Noor dates (147g or 1 cup) contains 93g of sugar, while a large serving of Medjool dates (147g or 1 cup) provides 98g of sugar. A medium portion of Deglet Noor dates (100g or 3.5oz) has 63g of sugar, whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 66g of sugar. A small serving of Deglet Noor dates (28g or 1oz) contains 18g of sugar, and a small serving of Medjool dates (28g or 1oz) provides 19g of sugar. A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 93g of sugar, while a cup of dried Medjool dates (147g or 5.2oz) contains 98g of sugar. A 100g serving of fresh raw dates (100g or 3.5oz) provides 30g of sugar, whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 20g of sugar.
A large serving of Deglet Noor dates (147g or 1 cup) provides 11.8g of dietary fiber (42% DV), while a large serving of Medjool dates (147g or 1 cup) contains 9.8g of fiber (35% DV). A medium portion of Deglet Noor dates (100g or 3.5oz) has 8g of fiber (29% DV), whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 6.7g of fiber (24% DV). A small serving of Deglet Noor dates (28g or 1oz) contains 2.2g of fiber (8% DV), and a small serving of Medjool dates (28g or 1oz) provides 1.9g of fiber (7% DV). A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 11.8g of fiber (42% DV), while a cup of dried Medjool dates (147g or 5.2oz) contains 9.8g of fiber (35% DV). A 100g serving of fresh raw dates (100g or 3.5oz) provides 3.5g of fiber (13% DV), whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 1.9g of fiber (7% DV).
A large serving of Deglet Noor dates (147g or 1 cup) provides 3.6g of protein (7% DV), while a large serving of Medjool dates (147g or 1 cup) contains 2.7g of protein (5% DV). A medium portion of Deglet Noor dates (100g or 3.5oz) has 2.5g of protein (5% DV), whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 1.8g of protein (4% DV). A small serving of Deglet Noor dates (28g or 1oz) contains 0.7g of protein (1% DV), and a small serving of Medjool dates (28g or 1oz) provides 0.5g of protein (1% DV). A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 3.6g of protein (7% DV), while a cup of dried Medjool dates (147g or 5.2oz) contains 2.7g of protein (5% DV). A 100g serving of fresh raw dates (100g or 3.5oz) provides 1.5g of protein (3% DV), whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 1.2g of protein (2% DV).
A large serving of Deglet Noor dates (147g or 1 cup) contains 110g of carbohydrates (40% DV), while a large serving of Medjool dates (147g or 1 cup) provides 110g of carbohydrates (40% DV). A medium portion of Deglet Noor dates (100g or 3.5oz) has 75g of carbohydrates (27% DV), whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 75g of carbohydrates (27% DV). A small serving of Deglet Noor dates (28g or 1oz) contains 21g of carbohydrates (8% DV), and a small serving of Medjool dates (28g or 1oz) provides 21g of carbohydrates (8% DV). A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 110g of carbohydrates (40% DV), while a cup of dried Medjool dates (147g or 5.2oz) contains 110g of carbohydrates (40% DV). A 100g serving of fresh raw dates (100g or 3.5oz) provides 37g of carbohydrates (13% DV), whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 20g of carbohydrates (7% DV).
A large serving of Deglet Noor dates (147g or 1 cup) contains 0.6g of total fat (1% DV), while a large serving of Medjool dates (147g or 1 cup) provides 0.2g of total fat (0% DV). A medium portion of Deglet Noor dates (100g or 3.5oz) has 0.4g of total fat (1% DV), whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 0.2g of total fat (0% DV). A small serving of Deglet Noor dates (28g or 1oz) contains 0.1g of total fat (0% DV), and a small serving of Medjool dates (28g or 1oz) provides 0.1g of total fat (0% DV). A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 0.6g of total fat (1% DV), while a cup of dried Medjool dates (147g or 5.2oz) contains 0.2g of total fat (0% DV). A 100g serving of fresh raw dates (100g or 3.5oz) provides 0.1g of total fat (0% DV), whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 0.2g of total fat (0% DV).
A large serving of Deglet Noor dates (147g or 1 cup) provides 0.4mg of Vitamin B6 (24% DV) and 1.9mg of Niacin (12% DV). A large serving of Medjool dates (147g or 1 cup) contains 0.4mg of Vitamin B6 (24% DV) and 2.4mg of Niacin (15% DV). A medium portion of Deglet Noor dates (100g or 3.5oz) has 0.2mg of Vitamin B6 (12% DV), whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 0.2mg of Vitamin B6 (12% DV). A small serving of Deglet Noor dates (28g or 1oz) contains 0.1mg of Vitamin B6 (6% DV), and a small serving of Medjool dates (28g or 1oz) provides 0.1mg of Vitamin B6 (6% DV). A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 0.4mg of Vitamin B6 (24% DV), while a cup of dried Medjool dates (147g or 5.2oz) contains 2.4mg of Niacin (15% DV). A 100g serving of fresh raw dates (100g or 3.5oz) provides 0.2mg of Vitamin B6 (12% DV), whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 69mg of Vitamin C (76% DV).
A large serving of Deglet Noor dates (147g or 1 cup) provides 0.3mg of copper (33% DV) and 63mg of magnesium (15% DV). A large serving of Medjool dates (147g or 1 cup) contains 0.5mg of copper (55% DV) and 79mg of magnesium (19% DV). A medium portion of Deglet Noor dates (100g or 3.5oz) has 0.2mg of copper (22% DV), whereas a medium portion of Medjool dates (100g or 3.5oz) supplies 0.4mg of copper (44% DV). A small serving of Deglet Noor dates (28g or 1oz) contains 0.1mg of copper (11% DV), and a small serving of Medjool dates (28g or 1oz) provides 0.1mg of copper (11% DV). A cup of dried Deglet Noor dates (147g or 5.2oz) supplies 0.3mg of copper (33% DV), while a cup of dried Medjool dates (147g or 5.2oz) contains 79mg of magnesium (19% DV). A 100g serving of fresh raw dates (100g or 3.5oz) provides 0.2mg of copper (22% DV), whereas a 100g serving of fresh raw red dates (100g or 3.5oz) offers 0.1mg of copper (11% DV).
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What are the Types of Dates?
The types of Dates include Medjool, Deglet Noor, Barhi, Halawi, Zahidi, and Ajwa. The table below outlines the nutritional differences across these specific categories.
| Type | Description | Calories (Per 100g) | Calorie Qualifications |
|---|---|---|---|
|
Medjool Dates
|
Large, soft, and amber-colored. | 277 | The high sugar content creates a dense energy profile. |
|
Deglet Noor Dates
|
Semi-dry, firm, and translucent. | 282 | The lower moisture content results in a slightly higher caloric concentration. |
|
Barhi Dates (Fresh)
|
Small, round, and yellow. | 163 | The high water content in the fresh state reduces caloric density. |
|
Halawi Dates
|
Small, soft, and caramel-flavored. | 280 | The sweetness indicates a high sugar load similar to other dried varieties. |
|
Zahidi Dates
|
Medium, semi-dry, and golden. | 270 | The firm texture holds a moderate caloric count for a dried fruit. |
|
Ajwa Dates
|
Black, soft, and dry. | 280 | The dense flesh packs a standard energy load for dried dates. |
What are Desserts With Dates?
Dates function as a primary sweetener and moisture-retaining agent in confectionery by adding a caramel-like richness to pastries and frozen treats. The fruit pairs effectively with nuts and dairy to create dense, energy-rich sweets. The following list enumerates confectionery items that utilize this dried fruit as a key component.
| Dish Name | Calories (Estimate) | Type of Dish | Carbs (g) (Estimate) | Sugar (g) (Estimate) | Protein (g) (Estimate) | Fat (g) (Estimate) | Cuisine | Restaurants |
|---|---|---|---|---|---|---|---|---|
|
Sticky Toffee Pudding
|
650 | Cake/Pudding | 90 | 65 | 5 | 30 | British | Gordon Ramsay Hell's Kitchen (Las Vegas, NV) |
|
Date Shake
|
850 | Milkshake | 110 | 95 | 12 | 35 | American | Hadley Fruit Orchards (Cabazon, CA) |
|
Ma'amoul
|
180 | Filled Cookie | 28 | 15 | 3 | 8 | Middle Eastern | Shatila Bakery (Dearborn, MI) |
|
Date Nut Bread
|
240 | Quick Bread | 45 | 22 | 4 | 6 | American | Zingerman's Bakehouse (Ann Arbor, MI) |
|
Sticky Date Cake
|
520 | Cake | 75 | 50 | 5 | 24 | American | The Cheesecake Factory (National) |
|
Date and Walnut Pie
|
480 | Pie | 65 | 40 | 6 | 22 | Southern American | Commander's Palace (New Orleans, LA) |
|
Rugelach (Date Filling)
|
110 | Pastry | 14 | 8 | 2 | 6 | Jewish-American | Zabar's (New York, NY) |
|
Raw Date Brownie
|
220 | No-Bake Dessert | 35 | 28 | 4 | 10 | Health Food | Erewhon Market (Los Angeles, CA) |
|
Ranginak
|
350 | Nut Dessert | 40 | 30 | 5 | 20 | Persian | Shamshiri Grill (Los Angeles, CA) |
|
Date Square
|
380 | Bar/Square | 55 | 35 | 4 | 16 | Canadian-American | Tim Hortons |
|
Stuffed Dates (Sweet)
|
140 | Confection | 22 | 18 | 3 | 6 | Mediterranean | Zaytinya (Washington, DC) |
|
Date Scone
|
320 | Pastry | 48 | 18 | 6 | 12 | British-American | Panera Bread |
|
Chopped Date Sundae
|
550 | Ice Cream | 85 | 75 | 8 | 20 | American | Great Shakes (Palm Springs, CA) |
|
Energy Balls
|
120 | Snack/Dessert | 18 | 14 | 4 | 5 | Health Food | Jamba |
|
Khushaf
|
250 | Fruit Salad | 60 | 50 | 2 | 1 | Egyptian | Tahrir (Alexandria, VA) |
What are the Main Dishes With Date?
Culinary experts utilize dates to introduce sweetness and texture to savory preparations, effectively balancing salt and spice in meat-based entrees. The ingredient serves as a glaze component or stuffing to enhance the complexity of roasted and braised dishes. The list below details distinct savory recipes that incorporate this fruit.
| Dish Name | Calories (Estimate) | Type of Dish | Carbs (g) (Estimate) | Sugar (g) (Estimate) | Protein (g) (Estimate) | Fat (g) (Estimate) | Cuisine | Restaurants |
|---|---|---|---|---|---|---|---|---|
|
Bacon Wrapped Dates
|
320 | Tapas/Appetizer | 35 | 28 | 12 | 18 | Spanish | Jaleo by José Andrés (DC/Vegas) |
|
Lamb Tagine with Dates
|
650 | Braised Entree | 45 | 30 | 45 | 35 | Moroccan | Mourad (San Francisco, CA) |
|
Chicken Marbella
|
550 | Roasted Entree | 30 | 22 | 40 | 28 | Mediterranean | The Silver Palate (Recipe Origin/NY) |
|
Adas Polo (Lentil Rice)
|
480 | Rice Entree | 85 | 20 | 12 | 10 | Persian | Raffi's Place (Glendale, CA) |
|
Duck Breast with Date Sauce
|
520 | Roasted Entree | 15 | 12 | 35 | 32 | French | Le Bernardin (New York, NY) |
|
Brussels Sprouts with Dates
|
280 | Vegetable Side | 25 | 18 | 6 | 16 | American | Cleo (Los Angeles, CA) |
|
Goat Cheese Stuffed Dates
|
180 | Appetizer | 18 | 15 | 6 | 9 | American | The Girl & The Goat (Chicago, IL) |
|
Date and Walnut Salad
|
350 | Salad | 28 | 22 | 8 | 24 | American | Sweetgreen |
|
Braised Short Ribs (Date Glaze)
|
850 | Beef Entree | 35 | 25 | 55 | 50 | American | The Capital Grille |
|
Pizza with Dates and Bacon
|
920 | Pizza (Whole) | 110 | 30 | 35 | 38 | American | Pizzeria Mozza (Los Angeles, CA) |
|
Lamb Shank with Dates
|
780 | Braised Entree | 25 | 18 | 65 | 42 | Mediterranean | Zaytinya (Washington, DC) |
|
Pork Tenderloin (Date Sauce)
|
460 | Roasted Entree | 20 | 15 | 45 | 22 | American | Cooper's Hawk Winery (National) |
|
Quinoa Salad with Dates
|
320 | Grain Salad | 45 | 15 | 8 | 12 | Health Food | True Food Kitchen |
|
Tamarind Date Chicken
|
490 | Curry Entree | 30 | 18 | 40 | 25 | Indian | Amber India (San Francisco, CA) |
|
Moroccan Chicken
|
580 | Stew Entree | 25 | 18 | 45 | 30 | Moroccan | Momofuku (Various Locations) |
What Cuisines Prefer Dates the Most?
Middle Eastern, North African, and South Asian culinary traditions fundamentally depend on this fruit as a staple sweetener and energy source. The subsequent table pinpoints specific food cultures that utilize this ingredient.
| Cuisine | Dish | Types of Date Use | Calories (Estimate) | Restaurant(s) |
|---|---|---|---|---|
|
Moroccan
|
Lamb Tagine | Stew Ingredient | 650 | Mourad (San Francisco, CA) |
|
Spanish
|
Bacon Wrapped Dates | Tapas/Appetizer | 320 | Jaleo (Washington, DC) |
|
Persian
|
Adas Polo | Rice Sweetener | 480 | Shamshiri Grill (Los Angeles, CA) |
|
American
|
Date Shake | Beverage Base | 850 | Hadley Fruit Orchards (Cabazon, CA) |
|
British
|
Sticky Toffee Pudding | Dessert Base | 650 | Gordon Ramsay Pub & Grill (Atlantic City, NJ) |
|
Saudi Arabian
|
Ma'amoul | Pastry Filling | 180 | Jerusalem Bakery (Falls Church, VA) |
|
Indian
|
Date Chutney | Condiment | 45 | Saravanaa Bhavan |
|
Egyptian
|
Khushaf | Soaked Fruit | 250 | Feda (Astoria, NY) |
|
Israeli
|
Silan Chicken | Glaze/Syrup | 520 | Zahav (Philadelphia, PA) |
|
Tunisian
|
Makroudh | Pastry Filling | 220 | Carthage Must (Los Angeles, CA) |
|
Lebanese
|
Stuffed Dates | Appetizer | 140 | Ilili (New York, NY) |
|
Turkish
|
Hurma Tatlisi | Dessert | 280 | Hafiz Mustafa (Imports/Specialty) |
|
Algerian
|
Bradj | Semolina Cake | 300 | Local North African Bakeries |
|
French
|
Duck à l'Orange (Date var.) | Sauce Base | 520 | La Grenouille (New York, NY) |
|
Californian
|
Date Salad | Salad Topping | 350 | Farmshop (Santa Monica, CA) |
Which Countries Produce the Most Dates?
The top producers of dates are Egypt, Saudi Arabia, and Iran. These nations dominate the global supply due to favorable arid climates and centuries of agricultural expertise. Egypt consistently leads in total volume, focusing on domestic consumption and regional export. Saudi Arabia and Iran maintain high output levels, supplying both premium and industrial-grade varieties to international markets. Algeria and Iraq also contribute substantial quantities to the global stock. The table below shows the estimated production of dates (in Thousand Metric Tons) for the top producing nations over the last two decades.
| Country | 2003 | 2008 | 2013 | 2018 | 2019 | 2020 | 2021 | 2022 |
|---|---|---|---|---|---|---|---|---|
| Egypt | 1,100 | 1,330 | 1,500 | 1,560 | 1,600 | 1,690 | 1,750 | 1,730 |
| Saudi Arabia | 880 | 980 | 1,100 | 1,300 | 1,480 | 1,540 | 1,560 | 1,610 |
| Iran | 900 | 1,000 | 1,050 | 1,200 | 1,250 | 1,280 | 1,300 | 1,320 |
| Algeria | 450 | 550 | 850 | 1,030 | 1,130 | 1,160 | 1,180 | 1,240 |
| Iraq | 850 | 480 | 670 | 650 | 640 | 730 | 750 | 720 |
| Pakistan | 600 | 680 | 550 | 480 | 490 | 520 | 530 | 540 |
| Sudan | 330 | 340 | 430 | 440 | 450 | 460 | 460 | 470 |
| Oman | 240 | 260 | 300 | 360 | 370 | 370 | 375 | 380 |
Which Countries Consume the Most Dates?
The top consumers of dates are India, the United Arab Emirates, and Egypt. India represents the largest import market, driving demand for industrial and table dates from the Middle East. The United Arab Emirates and Saudi Arabia exhibit high per capita consumption rates, utilizing the fruit as a cultural staple and hospitality offering. European nations like France and the United Kingdom absorb significant quantities of high-value varieties such as Deglet Noor and Medjool. The table below shows the import volumes of dates for key markets over the last two decades.
| Country | 2003 | 2008 | 2013 | 2018 | 2019 | 2020 | 2021 | 2022 |
|---|---|---|---|---|---|---|---|---|
| India | 240 | 280 | 320 | 360 | 350 | 340 | 400 | 430 |
| United Arab Emirates | 180 | 200 | 240 | 220 | 210 | 230 | 220 | 215 |
| Morocco | 40 | 55 | 65 | 85 | 95 | 100 | 110 | 115 |
| France | 25 | 30 | 35 | 45 | 48 | 50 | 52 | 55 |
| United Kingdom | 12 | 15 | 18 | 22 | 24 | 26 | 28 | 30 |
| Germany | 10 | 14 | 18 | 25 | 26 | 28 | 30 | 32 |
| United States | 8 | 12 | 18 | 25 | 28 | 30 | 35 | 40 |
| Turkey | 10 | 15 | 25 | 35 | 38 | 40 | 45 | 50 |
How Do Prices of Date-Including Dishes Change?
Restaurant costs for date-based beverages and dishes have surged, mirroring the increased expense of sourcing premium dried fruit and labor. The table below illustrates price adjustments for selected items at well-known establishments.
| Brand/Restaurant | Dish | Old Price (Year) | Current Price (2024/2025) |
|---|---|---|---|
| Jaleo by José Andrés | Dátiles Rellenos | $8.00 (2012) | $14.00 - $17.00 |
| Hadley Fruit Orchards | Choice Medjool Dates Ca Grown 7oz | $3.95 (2008) | $4.99 - $6.50 |
| Sweetgreen | Harvest Bowl (with Dates) | $9.95 (2015) | $12.25 - $17.50 |
| Natural Delights | Pitted Medjool Dates | $10.25 (2015) | $11.59 - $13.49 |
What is the Date Calorie for 100 Grams?
A 100g serving of Deglet Noor dates contains 282 calories, while a 100g serving of Medjool dates provides 277 calories. A 100g serving of fresh raw dates supplies 142 calories.
What is the Date Calorie for 1 KG?
One kilogram (1000g) of Deglet Noor dates contains 2820 calories, while one kilogram (1000g) of Medjool dates provides 2770 calories. One kilogram (1000g) of fresh raw dates supplies 1420 calories.
What is the Calorie of 1 Date?
A single pitted Deglet Noor date (7g) contains 20 calories, while a single pitted Medjool date (24g) provides 66 calories. Commercial packaging varies, as a serving of Sun Date Dates (17g or 3 pieces) contains 51 calories, whereas a portion of Natural Delights Medjool Dates (48g or 2 pieces) supplies 133 calories. A serving of Joolies Organic Medjool Dates (60g or 3 pieces) provides 170 calories, while a portion of Terrasoul Superfoods Medjool Dates (48g or 2 pieces) offers 140 calories. A serving of Made in Nature Organic Dried Deglet Noor Dates (40g or 1.4oz) contains 110 calories.
What are the Health Benefits of Date?
Dates function as a concentrated source of energy, fiber, and essential minerals that support physiological stability. The fruit aids in labor progression, enhances neurological safety, and bolsters antioxidant defense.
- Facilitates Labor Progression: Consumption of the fruit during late pregnancy reduces the need for induction and augmentation. A study by Al-Kuran, O., et al. (2011), "The effect of late pregnancy consumption of date fruit on labour and delivery," confirmed that daily intake significantly shortened the latent phase of labor.
- Protects Neurological Function: The high antioxidant content combats oxidative stress and inflammation in the brain. Research by Subash, S., et al. (2015), " Diet rich in date palm fruits improves memory, learning and reduces beta amyloid in transgenic mouse model of Alzheimer's disease," demonstrated that the fruit reduces neuronal damage and supports cognitive retention.
- Strengthens Bone Density: The flesh provides substantial amounts of minerals such as magnesium, copper, and manganese which are vital for skeletal integrity. A review by Al-Farsi, M. A., & Lee, C. Y. (2008), "Nutritional and functional properties of dates: a review," established that the mineral profile supports bone development and prevents demineralization.
What are the Downsides of Date?
Dates present potential risks for specific populations due to high sugar concentration and caloric density. Dietitians recommend limiting intake to 3 dates per day and selecting fresh berries as a lower-calorie alternative to mitigate glycemic load. The following list details specific negative health implications.
- Induces Weight Gain: The high caloric density leads to a surplus of energy which converts to fat if not metabolized. A study by Al-Mssallem, M. Q. (2018), " Nutrition elements secured by date palm fruit consumption," noted that excessive consumption without caloric adjustment correlates with increased body mass index.
- Elevates Blood Glucose: Rapid absorption of the natural sugars causes insulin spikes in diabetic individuals. Research by Alkaabi, J. M., et al. (2011), "Glycemic indices of five varieties of dates in healthy and diabetic subjects," indicated that large quantities disrupt glycemic control despite the low-to-medium glycemic index of the fruit.
- Aggravates Kidney Issues: High potassium levels strain the filtration capacity of compromised kidneys. A study by Cupisti, A., et al. (2020), " Metabolic and dietary features in kidney stone formers: nutritional approach," warned that patients with chronic kidney disease must monitor potassium intake from dried fruits to prevent hyperkalemia.
Are Dates Good for You?
Yes, dates are good for health because the fruit provides essential minerals for bone strength, antioxidants for cellular protection, and fiber for metabolic stability. Bone health improves through the presence of magnesium and copper as explored by Al-Farsi, M., & Lee, C. Y. (2008), "Nutritional and functional properties of dates: a review." Cellular defense mechanisms strengthen due to phenolic compounds which reduce oxidative stress as confirmed by Vayalil, P. K. (2002), "Antioxidant and antimutagenic properties of aqueous extract of date fruit." Metabolic regulation benefits from the low glycemic index despite high sugar levels as detailed in the study by Alkaabi, J. M., et al. (2011), "Glycemic indices of five varieties of dates in healthy and diabetic subjects."
Are Dates Good for Constipation?
Yes, dates help relieve constipation due to high concentrations of insoluble dietary fiber which adds bulk to stool and accelerates colonic transit. Digestive regularity improves as the fiber mechanically stimulates the intestinal lining. Research by Al-Farsi, M. A., et al. (2007), "Compositional and sensory characteristics of three native sun-dried date (Phoenix dactylifera L.) varieties grown in Oman," established that the fruit contains significant levels of dietary fiber necessary for bowel movement. A study by Bouhlali, E., et al. (2021), " Protective Effect of Phoenix dactylifera L. Seeds against Paracetamol-Induced Hepatotoxicity in Rats: A Comparison with Vitamin C," highlighted the gastrointestinal benefits of the bioactive compounds. Clinical observations by Ahmed, I. A., et al. (2014), "Date fruit: composition and health benefits," confirmed that regular consumption reduces transit time and alleviates digestive stagnation.
How Does Calorie Change According to Date Types?
Energy values fluctuate based on the moisture content and sugar concentration of the specific cultivar. Medjool dates and Deglet Noor dates present the highest caloric density due to low moisture levels found in the dried state, providing approximately 277 to 282 calories per 100g. Fresh raw dates such as the Barhi variety in the Khalal stage offer the lowest caloric profile with roughly 163 calories per 100g due to higher water retention. Processing methods like drying significantly concentrate the sugars, thereby increasing the energy load per gram compared to fresh counterparts.
Are Dates High in Calories?
Yes, dates possess a high caloric density due to low moisture content and high sugar concentration. A 100g serving of Medjool dates provides 277 calories, a figure significantly higher than fresh fruits like apples which contain 52 calories per 100g. The dehydration process inherent to the fruit concentrates natural sugars such as glucose and fructose, resulting in an energy-dense food source. Consumption requires moderation to avoid excessive energy intake, as eating just three to four large dates equates to the caloric load of a small meal.
What is the Origin of Dates?
The date palm originated in the region known as the Fertile Crescent, spanning modern-day Iraq and Egypt, where indigenous populations cultivated the tree as early as 4000 BCE. Ancient civilizations valued the crop for high yield and nutritional longevity, facilitating trade across Southwest Asia and Northern Africa. Spanish missionaries introduced the fruit to the Americas in the 18th and 19th centuries. Specific dishes evolved alongside this history, as Ma'amoul cookies date back to ancient Egyptian festivals. The Sticky Toffee Pudding emerged much later in the 20th century within the United Kingdom. The Date Shake became a cultural icon in the Coachella Valley of California during the 1920s due to the successful establishment of commercial date gardens in the desert climate.