Dates
✓
Cup, Chopped147 g
✓
Date, Pitted7 g

Calories in 1 date; pitted (7 g)
19.7 calories, 0 from fat
 
Carbs
5.3 g
 
Proteins
0.2 g
 
Fat
0 g
 
Sat. Fat
0 g

KEY FACTS

(learn about health benefits or risks)
  • Dates have medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).
  • Rich in vitamins and minerals (8.5%/cal) - a good source of Potassium (helps improve the health of your bones), Manganese (helps regulate the body's metabolism), Magnesium (relaxes the nervous system) and Copper (stimulates the brain).
  • Dates contain a low amount of risky components that may include saturated fat and sodium (0%/oz).
  • Good source of fiber (32% of DV/100g) and relatively high in carbs (25% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.8 cal/g)
High
Density
(8.5 %/cal)
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
0%
Protein
2%
Carbs
2%
Fiber
0%
Fat
0%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Dates

Serving Size: date; pitted (7g)

* Amount Per Serving
Calories 19.7 cal
Calories from Fat 0 cal
% Daily Value
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 0.1 mg 0%
Total Carbohydrate 5.3 g 1.8%
Dietary Fiber 0.6 g 2.2%
Sugars (Added) 0 g 0%
Protein 0.2 g 0.3%
 
Vitamins
Vitamin A 0.7 IU 0%
Vitamin B6 0 mg 0.6%
Vitamin B12 0 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 2.7 mg 0.3%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.1 mg 0.4%
Magnesium (Mg) 3 mg 0.8%
Manganese (Mn) 0 mg 0.9%
Potassium (K) 45.9 mg 1.3%
Phosphorus (P) 4.3 mg 0.4%
Selenium (Se) 0.2 mcg 0.3%
Zinc (Zn) 0 mg 0.1%