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Dried Date Calories
Natural energy source, high in fiber, potassium and magnesium.
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 piece (medium) of Dried Date (24 g) has 66 calories. That works out to 277 calories per 100 g. It contains 18 g of carbs, 0.4 g of protein, 0 g of fat and 1.7 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 42 (medium), so it raises blood sugar at a moderate pace.
What is Dried Date?
A dried date is the ripe fruit of the date palm, a tree long cultivated across the Middle East and North Africa. As the fruit dries, its flesh becomes dense, chewy and often sticky, with a naturally sweet, caramel-like flavour; the skin may wrinkle around the pit.
Dates are enjoyed in their regions of origin and worldwide as a snack, alongside tea or coffee, or chopped into porridge, yoghurt and baked goods. They are also a familiar food for breaking the fast during Ramadan. Dried dates are rich in carbohydrates and provide fibre—about 7.1 g per 100 g. Their concentrated sweetness pairs well with nuts, and a few make a convenient snack when you want something sweet.
Dried Date Nutrition Facts
Selected: 100 g
277
KCAL / 100G
Carbs
75g
· 27% DV
Protein
1.8g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
7.1g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 2% · Fat 1%
Dried Date Vitamins & Minerals
Vitamins
B5
0.8mg · 16% DV
B6
0.24mg · 14% DV
B3
1.6mg · 10% DV
Biotin
1.7µg · 6% DV
Minerals
Potassium ⭐
696mg · 20% DV
Magnesium
54mg · 13% DV
Phosphorus
62mg · 9% DV
Calcium
64mg · 6% DV
How Nutritious Is Dried Date?
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.
Dried Date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Date
To burn the 277 calories in 100 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.
Is Dried Date Processed?
NOVA 2
Minimally Processed
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 Dried Date Contain Allergens?
No known major allergens
Which Diets Is Dried Date Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dried Date Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Dried Date
Foods Similar to Dried Date
Frequently Asked Questions About Dried Date
Are dried dates good for you?
Yes, dried dates can be a nutritious snack, providing fiber and naturally occurring minerals. Their sweetness makes them convenient for a quick bite, but they are not a substitute for a varied diet.
How should you store dried dates?
Keep dried dates in an airtight container in a cool, dry place away from direct sunlight. If your kitchen is warm or humid, refrigerate them to help preserve their texture and freshness.
Do dried dates go bad?
Yes, dried dates can spoil, especially if moisture gets into the container. Discard them if you notice mold, an off or fermented smell, or an unusually wet texture; white sugar crystals alone are not necessarily mold.
How do you soften dried dates?
Soak dried dates in warm water until they soften, then drain them before using. For a smooth paste, remove the pits and blend the dates with a little warm water, adding more only as needed.
Can dried dates help with constipation?
They may help support regular bowel movements because dried dates contain fiber. Drink enough fluids as you increase fiber, since adding a lot at once can cause bloating or discomfort.
Can you use dried dates instead of sugar?
Yes, pitted dried dates can be blended into a paste and used to sweeten some recipes. The paste also adds moisture and bulk, so it may change a baked good’s texture compared with granulated sugar.
Do dried dates need washing before eating?
Rinsing dried dates under clean running water is a sensible step, particularly if they were sold loose. Pat them dry afterward, and avoid soaking them unless you want a softer texture for a recipe.
Are dried dates okay for people with diabetes?
Dried dates contain carbohydrates and can raise blood glucose, even though they also provide fiber. People with diabetes may need to account for the portion in their meal plan; a doctor or dietitian can advise on individual needs.
Are dried dates the same as fresh dates?
They come from the same fruit, but dried dates have lost much of their water, making them denser and chewier. Fresh dates are softer and juicier, while dried dates are easier to store and carry.
Can you eat dried dates at night?
Yes, eating dried dates at night is generally fine if they suit your routine. Their sweetness can make them a satisfying snack, but eating them close to bedtime may not feel comfortable if you are sensitive to sweet or fibrous foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.