Know what’s on your plate
Dates
Calories & nutrition facts
raw, flesh and skin
Nutrition facts
Per 100 g% DV- Calories 124 kcal —
- Protein 1.5 g 3%
- Carbohydrate 31 g 11%
- Fat 0.1 g 0%
- Sugars 31 g —
- Sodium 7 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 14 mg 16%
- Vitamin D 0 µg 0%
- Vitamin K 5.6 µg 5%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.7 mg 4%
- Pantothenic acid (B5) 0.21 mg 4%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 25 µg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 24 mg 2%
- Iron 0.3 mg 2%
- Magnesium 24 mg 6%
- Phosphorus 28 mg 2%
- Potassium 410 mg 9%
- Zinc 0.2 mg 2%
- Copper 0.12 mg 13%
- Manganese 0.2 mg 9%
- Selenium 1 µg 2%
Similar foods
Questions about Dates
How can you tell when dates are ripe?
Fresh dates change from firm and yellow or red to soft, glossy and amber-brown as they ripen. Choose plump dates without mould or a fermented smell; a little natural wrinkling is normal.
How should you store dates?
Keep fresh, soft dates in a sealed container in the fridge, where they stay moist and keep for weeks. Store dried dates in an airtight container in a cool, dark cupboard; refrigerate them for longer storage.
How do you soften dried dates for baking?
Remove the stones, cover the dates with just-boiled water and leave them for about 10 minutes, then drain well. Blend them into a paste for cakes, energy bites or a sweet addition to porridge.
What can you make with dates?
Stuff whole dates with almonds or soft cheese for a quick snack, or chop them into couscous and salads. They also add sweetness to tagines, sticky date pudding and date-and-nut energy bites.
Can you use dates instead of sugar in baking?
Yes: blend pitted dates with a little hot water into a smooth paste, then use it to sweeten moist bakes such as brownies or loaf cakes. The paste adds moisture and a caramel-like flavour, so it is less suited to recipes that rely on dry sugar for crispness.
Are fresh dates and dried dates the same?
They are the same fruit at different stages: dried dates have lost much of their water and are chewier and more concentrated in flavour. Fresh dates are usually softer and juicier, though some ripe varieties are naturally quite dry.
Do you need to remove the stones from dates?
Yes, unless the pack says they are already pitted. Split each date lengthways and pull out the hard stone before eating, chopping or blending; check dates bought loose, as stones can be easy to miss.
Source: CoFID (UK) 14-083 · per 100 g · carbohydrate per EU label, fibre excluded
