11 %
Potassium contributes to normal functioning of the nervous system and to normal muscle function.
How many calories are in dried dates?
70.5kcal
in a 30 g portion
235 kcal per 100 g.
Source: UK CoFID 2021, record 14-394, 10 analysed samples. Checked 5 October 2026.
0.18 gFat
0.72 gProtein
2.3 gFibre
11 %Daily potassium
What’s in a 30 g portion
More than half of a portion is carbohydrate, 17.4 g of it sugars and 0.21 g starch.
- 0.18 gFat
- 0.72 gProtein
- 17.6 gCarbohydrate
- 2.3 gFibre
- 4.8 gWater
- 4.4 gMinerals and the rest
Above average for fruit
Dates are 235 kcal per 100 g. The 143 fruit in this database average 68.8.
Dates235
Fruit average68.8
High in fibre
7.5 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per portion2.3 g
Protein, per portion0.72 g
Vitamins and minerals in dates
Three of the 22 reach the “high in” level, led by potassium.
Only a trace
- Vitamin C
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Chloride111 mg, 14 %
Potassium218 mg, 11 %
Manganese0.2 mg, 10 %
Copper0.08 mg, 7.8 %
Niacin (vitamin B3)0.99 mg, 6.2 %
Iron0.66 mg, 4.7 %
Magnesium16.5 mg, 4.4 %
Vitamin B60.06 mg, 4.1 %
Pantothenic acid (vitamin B5)0.23 mg, 3.9 %
Iodine0.0051 mg, 3.4 %
Phosphorus20.4 mg, 2.9 %
Calcium20.4 mg, 2.6 %
Vitamin E0.28 mg, 2.3 %
Folate0.0039 mg, 2 %
Riboflavin (vitamin B2)0.03 mg, 1.9 %
Thiamin (vitamin B1)0.02 mg, 1.9 %
Selenium0.0009 mg, 1.6 %
Zinc0.13 mg, 1.3 %
Biotin0.00045 mg, 0.9 %
Vitamin A0.0006 mg, <1 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What dates don’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 4.3 % of the zinc reference intake per 100 g.
Vitamin D
0mgin dates
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein dates
Find it inCherries, West Indian2150 % per 100 g
Zinc
4.3%in dates, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Dates against other fruit
Per 100 g, figs (whole fruit, dried) have the most potassium in this comparison, followed by pineapple (dried) and dates.
970mg
807mg
727mg
330mg
180mg
Figs, whole fruit, dried+243 mg
Pineapple, dried+80 mg
Dates, dried, flesh and skinthis page
Bananas−397 mg
Melon, yellow flesh−547 mg
All values per 100 g, from the same dataset. Differences are against dates.
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Questions about dates
What the numbers say to the questions people actually search.
How many calories are in a portion of dates?
A typical portion (30 g, a portion of dried fruit) gives 71 kcal. Per 100 g the figure is 235 kcal.
Is dates high in chloride?
Yes. Dates, dried, flesh and skin have 370 mg chloride per 100 g, 46 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the fat in dates?
Yes. Per 100 g, fat goes from 0.1 g raw to 0.6 g dried. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do dates have most of?
By share of the daily reference intake: chloride (370 mg, 46 %), potassium (727 mg, 36 %) and manganese (0.68 mg, 34 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-394, Dates, dried, flesh and skin, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 30 g, a portion of dried fruit, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fruit
From the same group, with calories per 100 g, and the foods with the most potassium.
More fruit
- Melon, Galia24 kcal
- Prunes, stewed without sugar81 kcal
- Whitecurrants, stewed without sugar22 kcal
- Blackcurrants, raw28 kcal
- Figs, dried, stewed without sugar126 kcal
- Jambu fruit55 kcal
- All 143 fruit