16 %
Potassium contributes to normal functioning of the nervous system and to normal muscle function.
How many calories are in dates?
99.2kcal
in an 80 g portion
124 kcal per 100 g.
Source: UK CoFID 2021, record 14-083, 5 analysed samples. Checked 5 October 2026.
0.08 gFat
1.2 gProtein
1.4 gFibre
16 %Daily potassium
What’s in an 80 g portion
More than half of a portion is water. The rest is 25 g carbohydrate and 1.4 g fibre.
- 0.08 gFat
- 1.2 gProtein
- 25 gCarbohydrate
- 1.4 gFibre
- 48.6 gWater
- 3.7 gMinerals and the rest
Above average for fruit
Dates are 124 kcal per 100 g. The 143 fruit in this database average 68.8.
Dates124
Fruit average68.8
High in sugar
31.3 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).
Sugars, per portion25 g
Salt, per portion0.01 g
Vitamins and minerals in dates
Nothing reaches the “high in” level, but three of the 21 count as a source, led by potassium.
None recorded
- Vitamin D
- Vitamin B12
Show all 21 with amounts
Chloride168 mg, 21 %
Potassium328 mg, 16 %
Vitamin C11.2 mg, 14 %
Folate0.02 mg, 10 %
Copper0.1 mg, 9.6 %
Manganese0.16 mg, 8 %
Niacin (vitamin B3)1.1 mg, 7 %
Vitamin B60.1 mg, 6.9 %
Vitamin K0.00448 mg, 6 %
Magnesium19.2 mg, 5.1 %
Thiamin (vitamin B1)0.05 mg, 4.4 %
Riboflavin (vitamin B2)0.06 mg, 4 %
Phosphorus22.4 mg, 3.2 %
Pantothenic acid (vitamin B5)0.17 mg, 2.8 %
Calcium19.2 mg, 2.4 %
Iron0.24 mg, 1.7 %
Zinc0.16 mg, 1.6 %
Selenium0.0008 mg, 1.5 %
Vitamin A0.0024 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”.
What dates don’t give you. And where to find it.
No recorded vitamin D, and only 1.8 % of the selenium reference intake and 2 % of the zinc reference intake per 100 g.
Vitamin D
0mgin dates
Find it inBloater, grilled500 % per 100 g
Selenium
1.8%in dates, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Zinc
2%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 %
Or one scoop of Immufix
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Dates against other fruit
Dates come second for potassium here, just behind figs (dried, stewed without sugar).
540mg
410mg
180mg
155mg
122mg
105mg
Dates, raw, flesh and skinthis page
Melon, average−230 mg
Fruit salad−255 mg
Oranges−288 mg
Pears, raw−305 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 (80 g, one of your five a day) gives 99 kcal. Per 100 g the figure is 124 kcal.
Is dates a source of chloride?
It is a source of chloride: 210 mg per 100 g, 26 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals do dates have most of?
By share of the daily reference intake: chloride (210 mg, 26 %), potassium (410 mg, 21 %) and vitamin C (14 mg, 18 %) per 100 g.
Are dates high in salt?
No. Salt is 0.02 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-083, Dates, raw, flesh and skin, 5 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Fruit and vegetables, 1989-1990; vitamin K1 from Bolton-Smith et al, Br.J. Nutr 83, 2000. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, 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
- Raspberries, stewed without sugar24 kcal
- Apples, eating, raw51 kcal
- Cherries, stewed without sugar42 kcal
- Fruit salad59 kcal
- Limes9 kcal
- Melon, watermelon31 kcal
- All 143 fruit