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Date seeds Calories
Rich in fiber and antioxidants, low digestible carbs
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Date seeds (10 g) has 31 calories. That works out to 314 calories per 100 g. It contains 4.9 g of carbs, 0.5 g of protein, 1 g of fat and 2.3 g of fiber. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Date seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
31
KCAL / 10G
Carbs
4.9g
· 2% DV
Protein
0.5g
· 1% DV
Fat
1g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 7% · Fat 29%
Date seeds nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Date seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 31 kcal |
| 1 piece (medium) | 1.2 g | 4 kcal |
| 1 teaspoon (small) | 3 g | 9 kcal |
| 1 tablespoon (small) | 7 g | 22 kcal |
| 10 piece (medium) | 12 g | 38 kcal |
| 1 serving (medium) | 15 g | 47 kcal |
| 1 tablespoon (large) | 15 g | 47 kcal |
| 1 cup (large) | 80 g | 251 kcal |
| 100 g | 100 g | 314 kcal |
Calculated from 314 calories per 100 g.
Frequently Asked Questions About Date seeds
What are the benefits of date seeds?
Date seeds contain fiber and antioxidant compounds, so ground seed can add fiber to foods. However, strong clinical evidence does not show that date seeds prevent or treat disease, and they should not be considered a remedy.
How do you make date seed coffee?
To make date seed coffee, wash and thoroughly dry the seeds, roast them, let them cool, then grind them into powder. Steep the powder in hot water and strain it; date seeds are very hard, so use a grinder designed for the task.
Can you eat date seeds?
Yes, date seeds can be consumed after grinding, but eating them whole is not practical because they are extremely hard and difficult to chew. They are commonly roasted, ground, and used in a coffee-like drink or added to recipes.
Does date seed coffee contain caffeine?
No, pure date seed coffee is naturally caffeine-free because it is made from date seeds rather than coffee beans. Check the ingredients if you buy a blend, since it may contain coffee or another caffeinated ingredient.
How do you roast date seeds for coffee?
Wash the date seeds, dry them completely, and roast them until fragrant, then cool them before grinding. Avoid scorching them, which can make the drink taste bitter; use a grinder that can handle the seeds’ hardness.
What does date seed coffee taste like?
Date seed coffee has a roasted, earthy flavor, but it does not taste exactly like coffee made from coffee beans. Its flavor varies with the roast; you can add milk or spices if you prefer a milder cup.
Can date seed powder be used in baking?
Yes, you can add date seed powder to baked goods, oatmeal, or smoothies. Its roasted flavor may be noticeable, so start with a small amount and adjust the recipe to suit the taste and texture.
How do you grind date seeds at home?
Dry and roast date seeds first, then let them cool fully before grinding. Because they are unusually hard, use a sturdy spice or coffee grinder and follow its instructions; forcing unsuitable equipment can damage it.
How should date seeds be stored?
Store whole date seeds in a clean, dry, airtight container away from heat and sunlight. Keep ground date seed powder sealed and dry as well, since moisture can affect its quality and roasted aroma.
Can eating too many date seeds cause side effects?
Yes, a large amount of ground date seed may add enough fiber to cause gas, bloating, or changes in bowel habits. Start with a small amount and reduce it if you notice digestive discomfort.
Date seeds Vitamins & Minerals
Vitamins
B5
0.05mg · 1% DV
B3
0.15mg · 1% DV
B6
0.01mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Copper
0.03mg · 3% DV
Potassium ⭐
65mg · 2% DV
Iron
0.3mg · 2% DV
Magnesium
6.5mg · 2% DV
Sodium
1.4mg · 0% DV
Date seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Date seeds
To burn the 31 calories in 1 tablespoon (medium) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Date seeds?
Date seeds are the hard pits left after the fruit is eaten. Rather than eating them whole, people in date-growing regions may dry, roast and grind them for a coffee-like drink, or use the resulting powder in recipes. They are also a way to make use of a part of the fruit that is usually discarded. The drink is not identical to coffee, but roasting brings out a pleasantly deep, earthy aroma.
The seeds are notably high in fibre and contain relatively little digestible carbohydrate. Their texture is tough unless they are finely ground, so use a prepared powder or grind them thoroughly before adding a small amount to porridge, yoghurt or baked goods. A pinch of cinnamon pairs well with their roasted flavour.
How Nutritious Is Date seeds?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Date seeds Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Date seeds Contain Allergens?
No known major allergens
Which Diets Is Date seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Date seeds Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.