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How Many Calories in Dates, Deglet Noor?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 80 kcal | 0.7g |
| 100g | 282 kcal | 2.5g |
| 1 cup, chopped | 415 kcal | 3.7g |
A dates, deglet noor contains 282 calories per 100g. A typical 1 cup, chopped (147g) provides about 415 calories. Dates, Deglet Noor is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Dates, Deglet Noor Nutrition Facts
| Nutrient | Per 100g | Per serving (147g) |
|---|---|---|
| Calories | 282 kcal | 415 kcal |
| Protein | 2.5g | 3.7g |
| Carbohydrates | 75.0g | 110.2g |
| of which Sugars | 63.4g | 93.2g |
| Fat | 0.4g | 0.6g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 8.0g | 11.8g |
| Sodium | 2.0mg | 3mg |
| Potassium | 656.0mg | 964mg |
| Calcium | 39.0mg | 57mg |
| Iron | 1.0mg | 1.5mg |
| Vitamin C | 0.4mg | 0.6mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 3.0µg | 4µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in carbohydrates (27% DV) — an excellent source
- High in fibre (29% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of potassium (14% DV)
- Calories: 14% DV
- Protein: 5% DV
- Carbohydrates: 27% DV
- Fibre: 29% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 14% DV
- Calcium: 3% DV
- Iron: 6% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 5% DV
- Riboflavin (B2): 8% DV
Useful for tracking dates, deglet noor
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Have a cat or dog? Check whether dates, deglet noor is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out dates, deglet noor for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Ripeness affects sugar content — a very ripe piece of fruit can carry noticeably more natural sugar than an under-ripe one of the same size.
Does dates, deglet noor fit your diet?
Fibre intake
Dates, Deglet Noor provides 8.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in dates, deglet noor per 100g?
Dates, Deglet Noor contains 282 calories per 100g, based on USDA reference data.
Is dates, deglet noor high in calories?
A 1 cup, chopped of dates, deglet noor (147g) has around 415 calories — roughly 21% of a 2,000-calorie daily intake.
Is dates, deglet noor good for weight loss?
Dates, Deglet Noor is fairly calorie-dense at 282 calories per 100g, so portion size matters when losing weight. A 1 cup, chopped provides about 415 calories.
How much protein is in dates, deglet noor?
Dates, Deglet Noor contains 2.5g of protein per 100g.
Is dates, deglet noor a good source of fibre?
Yes — dates, deglet noor provides 8.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does dates, deglet noor compare to currants, zante, dried?
Dates, Deglet Noor has 282 calories per 100g, close to currants, zante, dried at 283 — 1 calories fewer per 100g. See the full macro breakdown above.
How many servings of dates, deglet noor for 20g of protein?
With 2.5g of protein per 100g, you'd need roughly 800g of dates, deglet noor to reach 20g of protein
Foods with a similar calorie count
Other fruits closest to dates, deglet noor by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dates, Deglet Noor (this page) | 282 kcal | 2.5g | 75.0g | 0.4g |
| Currants, Zante, Dried | 283 kcal | 4.1g | 74.1g | 0.3g |
| Jujube, Chinese, Fresh, Dried | 281 kcal | 4.7g | 72.5g | 0.5g |
| Longans, Dried | 286 kcal | 4.9g | 74.0g | 0.4g |
| Litchis, Dried | 277 kcal | 3.8g | 70.7g | 1.2g |
| Dates, Medjool | 277 kcal | 1.8g | 75.0g | 0.1g |
| Persimmons, Japanese, Dried | 274 kcal | 1.4g | 73.4g | 0.6g |
More kit for dates, deglet noor tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.