Dates Nutrition Facts

General Information

A date is:

  • Low in Saturated Fat, Cholesterol and Sodium
  • High in Vitamin C, Manganese, Iron and Potassium

It is OK to include a small amount of dates in your diet for:

  • Maintaining optimum health
  • Weight gain

Avoid including dates in your diet if you're interested in:

  • Weight gain


Nutritional Values

Preparation Serving Size Carbs Fiber (g) Fat (g) Energy (kj)
Dates (fresh, seeded & chopped) 1 tablespoon 25 2.5 0 380
Dates (dried) 6 (50g) 33.5 5 0 565