Know what’s on your plate
Deglet Noor dates
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 282 kcal —
- Protein 2.5 g 5%
- Carbohydrate 67 g 24%
- Fat 0.4 g 1%
- Saturated fat 0 g 0%
- Fibre 8 g 29%
- Sugars 63 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.4 mg 0%
- Vitamin D 0 µg 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) 1.3 mg 8%
- Pantothenic acid (B5) 0.59 mg 12%
- Vitamin B6 0.17 mg 10%
- Folate (B9) 19 µg 5%
- Vitamin B12 0 µg 0%
- Choline 6.3 mg 1%
Minerals
- Calcium 39 mg 3%
- Iron 1 mg 6%
- Magnesium 43 mg 10%
- Phosphorus 62 mg 5%
- Potassium 656 mg 14%
- Zinc 0.29 mg 3%
- Copper 0.21 mg 23%
- Manganese 0.26 mg 11%
- Selenium 3 µg 5%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 282 | 2.5 g | 67 g | 0.4 g |
| 1 × cup, chopped | 147 g | 415 | 3.6 g | 99 g | 0.6 g |
| 1 × date, pitted | 7.1 g | 20 | 0.2 g | 4.8 g | 0 g |
| 2 × cup, chopped | 294 g | 829 | 7.2 g | 197 g | 1.1 g |
| ½ × cup, chopped | 73.5 g | 207 | 1.8 g | 49 g | 0.3 g |
| 3 × cup, chopped | 441 g | 1244 | 11 g | 296 g | 1.7 g |
| 4 × cup, chopped | 588 g | 1658 | 14 g | 394 g | 2.3 g |
Similar foods
Questions about Deglet Noor dates
Are Deglet Noor dates soft or chewy?
They are usually firmer and less sticky than Medjool dates, with a chewy bite and a mild, honeyed sweetness. Their relatively dry texture makes them easy to chop without the pieces clumping together.
Do you need to soak Deglet Noor dates before using them?
Not usually. If they feel too firm for a smoothie or date paste, cover them with hot water for 10–15 minutes, then drain; for baking, chop them as they are or soak them briefly if the recipe needs a softer texture.
How should you store Deglet Noor dates?
Keep them in a tightly sealed container in a cool, dry cupboard; refrigerating them helps preserve their texture for longer. If they become hard, a short soak in warm water softens them.
What can you make with Deglet Noor dates?
Chop them into porridge, granola, couscous or a salad with nuts and salty cheese. They also work well in date-and-walnut loaf, sticky date pudding and savoury tagines, where their sweetness balances spices.
Can you use Deglet Noor dates instead of Medjool dates?
Yes, but Deglet Noor dates are generally firmer and less moist, so they may not blend into a smooth paste as readily. For stuffed dates, Medjool are often easier to fill; for chopping into baking or cereal, Deglet Noor hold their shape well.
How many Deglet Noor dates are in a serving?
A typical date weighs about 7 g, so a few dates make a modest snack. A 100 g portion provides 282 kcal and 8 g of fibre.
Do Deglet Noor dates have much fibre?
Yes. A 100 g portion provides 8 g of fibre, and dates are also naturally rich in sugars, so a small handful can add plenty of sweetness to porridge or baking.
Are Deglet Noor dates the same as fresh dates?
They are dates that have been allowed to ripen and dry on the palm, giving them a firmer, less juicy texture than fresh dates. Deglet Noor is a particular date cultivar, not a general name for every dried date.
Source: USDA FoodData Central 171726 · per 100 g · carbohydrate per EU label, fibre excluded
