Dates, deglet noor Nutrition Facts
282 calories per 100g serving
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Dates are nature's candy — intensely sweet dried fruits packed with 282 calories and 75g of carbs per 100g, mostly from natural sugars. They're an excellent source of potassium, fiber, and quick energy, commonly used in smoothies, energy balls, and as a natural sweetener in baking.
Protein
2.45g
3% of calories
Carbs
75g
106% of calories
Fat
0.39g
1% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 282 kcal |
| Protein | 2.45g |
| Total Carbohydrates | 75g |
| Total Fat | 0.39g |
| Dietary Fiber | 8g |
| Sugars | 63.4g |
| Saturated Fat | 0.03g |
| Cholesterol | 0mg |
| Sodium | 2mg |
| Potassium | 656mg |
| Vitamin A | 0mcg |
| Vitamin C | 0.4mg |
| Calcium | 39mg |
| Iron | 1.02mg |
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Weight Loss
Dates are calorie-dense and high in sugar, so they require strict portion control — two or three dates (about 50-70 calories) can satisfy a sweet craving without derailing your goals. Use them to replace refined sugar in recipes.
Muscle Gain
Dates are a fantastic natural fuel for intense training. Eat a few before workouts for quick energy, or blend them into post-workout shakes with protein powder and banana for a calorie-dense recovery drink.
Maintenance
A few dates make a great natural sweetener or snack. They provide potassium, magnesium, and fiber that many diets lack. Stuff them with nut butter or almonds for a balanced, satisfying treat.
Meal Ideas with Dates, deglet noor
Did you know?
Date palms are one of the oldest cultivated crops in human history — archaeological evidence shows they were farmed in Mesopotamia over 6,000 years ago. A single date palm can produce up to 100 kg of fruit per year for over a century.
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Take the free quizCommon Questions About Dates, deglet noor
How many calories are in Dates, deglet noor?
Dates, deglet noor contains 282 calories per 100g serving. It provides 2.45g of protein, 75g of carbs, and 0.39g of fat.
Is Dates, deglet noor good for weight loss?
Dates are calorie-dense and high in sugar, so they require strict portion control — two or three dates (about 50-70 calories) can satisfy a sweet craving without derailing your goals. Use them to replace refined sugar in recipes.
What pairs well with Dates, deglet noor?
Great pairings include: Stuffed dates with almond butter and a sprinkle of sea salt, alongside Greek yogurt, Date and banana protein smoothie with oats and peanut butter, Moroccan chicken tagine with dates, almonds, and couscous. These combinations provide a balanced mix of macronutrients.