Dates, deglet noor
Nutrition facts per 100 g and per 1 cup, chopped · Fruits and Fruit Juices
100 g of Dates, deglet noor provides 282 kcal, 2.45 g protein, 0.39 g fat and 75 g carbohydrate (8 g fiber). Per 100 g it is high in Dietary fiber (29% DV), Copper (23% DV).
Protein 3%Fat 1%Carbohydrate 96%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Dietary fiber: 8 g per 100 g — 29% of the Daily Value. Other top sources →
- Copper: 0.21 mg per 100 g — 23% of the Daily Value. Other top sources →
- Potassium: 656 mg per 100 g — 14% of the Daily Value. Other top sources →
- Magnesium: 43 mg per 100 g — 10% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 cup, chopped (147 g) | % DV per 1 cup, chopped |
|---|---|---|---|
| Energy | 282 kcal | 415 kcal | |
| Protein | 2.45 g | 3.6 g | 7% |
| Total fat | 0.39 g | 0.57 g | 1% |
| Saturated fat | 0.03 g | 0.05 g | 0% |
| Monounsaturated fat | 0.04 g | 0.05 g | |
| Polyunsaturated fat | 0.02 g | 0.03 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 75 g | 110.3 g | 40% |
| Dietary fiber | 8 g | 11.8 g | 42% |
| Sugars (total) | 63.4 g | 93.1 g | |
| Water | 20.5 g | 30.2 g |
Vitamins
| Nutrient | per 100 g | per 1 cup, chopped (147 g) | % DV per 1 cup, chopped |
|---|---|---|---|
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Vitamin C | 0.4 mg | 0.59 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.05 mg | 0.07 mg | 0% |
| Vitamin K | 2.7 µg | 3.97 µg | 3% |
| Thiamin (B1) | 0.05 mg | 0.08 mg | 6% |
| Riboflavin (B2) | 0.07 mg | 0.1 mg | 7% |
| Niacin (B3) | 1.27 mg | 1.87 mg | 12% |
| Vitamin B6 | 0.17 mg | 0.24 mg | 14% |
| Folate | 19 µg | 27.9 µg | 7% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 6.3 mg | 9.26 mg | 2% |
Minerals
| Nutrient | per 100 g | per 1 cup, chopped (147 g) | % DV per 1 cup, chopped |
|---|---|---|---|
| Calcium | 39 mg | 57.3 mg | 4% |
| Iron | 1.02 mg | 1.5 mg | 8% |
| Magnesium | 43 mg | 63.2 mg | 15% |
| Phosphorus | 62 mg | 91.1 mg | 7% |
| Potassium | 656 mg | 964.3 mg | 21% |
| Sodium | 2 mg | 2.94 mg | 0% |
| Zinc | 0.29 mg | 0.43 mg | 4% |
| Copper | 0.21 mg | 0.3 mg | 34% |
| Selenium | 3 µg | 4.41 µg | 8% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 171726. Described in USDA as Dates, deglet noor; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup, chopped" = 147 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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