VeganFruits

Date

Nutrition Facts Per 100g

Also known as: KHARJURA

Date is a popular fruit enjoyed across India. A 100g serving provides 282 kcal, primarily from 75g of carbohydrates including natural sugars. Notably, it supplies Carbohydrates (approximately 58% of a typical adult's daily needs) and Dietary Fiber (approximately 25% of a typical adult's daily needs). Here is the detailed nutrition breakdown for Date.

Nutrition Summary

282kcalCalories

2.5gProtein

75.0gCarbs

0.4gFat

8.0gFiber

Protein 4% Carbs 106% Fat 1%

Micronutrients

High in:PotassiumPhosphorusMagnesium

Calcium20.0 mg(2%)

Iron0.9 mg(7%)

Zinc0.7 mg(7%)

Potassium696 mg(23%)

Sodium2.0 mg(0%)

Magnesium54.0 mg(15%)

Phosphorus110 mg(16%)

Thiamin (B1)0.1 mg(4%)

Riboflavin (B2)0.1 mg(7%)

Niacin (B3)1.0 mg(7%)

Vitamin C0 mg(0%)

Carotenoids54.0 µg(1%)

β-Carotene18.0 µg(1%)

Vitamin A0 µg(0%)

Folate (B9)50.0 µg(13%)

Vitamin B60.1 mg(12%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0.1 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat0.1 g

Cholesterol0 mg

Common Serving Sizes

1 date8g

23 kcal0.2g protein

1 cup pitted140g

395 kcal3.5g protein

100 g100g

282 kcal2.5g protein

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Date?

Date contains 282 kcal per 100g. A typical serving (1 date) contains approximately 23 kcal.

How much protein is in Date?

Date provides 2.5g of protein per 100g, which is approximately 5% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Date good for weight loss?

Date provides 282 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Date vegan?

Yes, Date is vegan — it contains no animal-derived ingredients.

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