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Small Date Calories
Natural sugar, fiber source, rich in potassium and magnesium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Small Date (8 g) has 22 calories. That works out to 277 calories per 100 g. It contains 6 g of carbs, 0.1 g of protein, 0 g of fat and 0.5 g of fiber. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Small Date Nutrition Facts
Selected: 1 piece (small) · 8 g
22
KCAL / 8G
Carbs
6g
· 2% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 2% · Fat 0%
Small Date nutrition facts table · 1 piece (small) (8 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.08 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 0.1 g | 0% |
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 Small Date?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 8 g | 22 kcal |
| 2 tablespoon (chopped) | 16 g | 44 kcal |
| 1 ounce (small) | 28 g | 78 kcal |
| 1 serving (small) | 30 g | 83 kcal |
| 5 piece (small) | 40 g | 111 kcal |
| 10 piece (small) | 80 g | 222 kcal |
| 100 g | 100 g | 277 kcal |
| 1 pack (small) | 100 g | 277 kcal |
| 1 cup (small) | 120 g | 332 kcal |
Calculated from 277 calories per 100 g.
Frequently Asked Questions About Small Date
Are small dates good for you?
Yes, small dates provide fiber and minerals such as potassium and magnesium. They are also naturally sweet, so they can work as a snack or sweetener, but their concentrated sugars make portion size worth considering.
Do small dates raise blood sugar?
Yes, small dates can raise blood sugar because they contain carbohydrates and natural sugars. If you have diabetes, fit them into your meal plan; eating them with a source of protein or fat may make a snack more balanced.
How are small dates different from Medjool dates?
Small dates are described by their size, while Medjool is a specific date variety that is typically large, soft, and moist. Small dates can come from different varieties, so their sweetness, texture, and appearance may vary.
Why do small dates have a white coating?
A dry, odorless white coating on small dates is often crystallized sugar that has come to the surface. If the coating looks fuzzy or the dates smell sour or musty, treat it as possible mold and discard them.
Should you wash small dates before eating them?
Yes, you can rinse small dates under clean running water before eating, especially if they were sold loose. Dry them or eat them soon after rinsing, since leaving damp dates in storage can encourage spoilage.
Do small dates have pits, and can you eat them?
Most whole small dates have a hard pit, which you should remove rather than eat. The thin skin is edible, so there is usually no need to peel the fruit.
How can you soften small dates?
Soak small dates in warm water until they soften, then drain them before using. This works well when dried dates have become firm and you want to blend them into a paste or add them to baking.
Should small dates be refrigerated?
Small dates do not always need refrigeration if they are kept sealed in a cool, dry place. Refrigeration can help preserve them in a warm or humid kitchen; use an airtight container so they do not dry out or absorb odors.
Can you freeze small dates?
Yes, small dates freeze well in an airtight freezer-safe container. Remove the pits first if you want them ready to use; after thawing, they may be softer, which suits smoothies, baking, and date paste.
Are small dates good for constipation?
Small dates can support regular bowel movements because they contain fiber, but they are not a treatment for constipation. Drink enough fluids as you increase fiber, since eating a lot of dried fruit without adequate fluid may be uncomfortable.
Small Date Vitamins & Minerals
Vitamins
B5
0.06mg · 1% DV
B3
0.13mg · 1% DV
B6
0.01mg · 1% DV
Biotin
0.14µg · 0% DV
Minerals
Copper
0.03mg · 3% DV
Potassium ⭐
56mg · 2% DV
Manganese
0.02mg · 1% DV
Magnesium
4.32mg · 1% DV
Sodium
0.08mg · 0% DV
Small Date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small Date
To burn the 22 calories in 1 piece (small) (8 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 Small Date?
Small Date is a small fruit of the date palm, a tree long cultivated across the Middle East and North Africa. It is most often sold dried, with a chewy flesh and a concentrated, honey-like sweetness; some varieties are softer than others.
Dates are commonly eaten as a quick snack, served with coffee or tea, and used in sweets and savoury dishes in their regions of origin. For English-speaking readers, they also work chopped into porridge, yoghurt or baking. They provide fibre, while their natural sugars make them energy-dense, so pair one or two with nuts or plain yoghurt for a more filling snack.
How Nutritious Is Small Date?
Nutrient density
Medium
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 Small Date 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 Small Date Contain Allergens?
No known major allergens
Which Diets Is Small 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
Small Date Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.