Dates are often called healthy without anyone saying what is in them. This article gives the numbers. The figures below come from USDA FoodData Central for Medjool dates, per 100 grams, which is about four large dates. The percentages are the FDA Daily Values used on US nutrition labels. Other varieties differ somewhat, so treat these as a guide.
Fiber and minerals
1. A good source of dietary fiber
100 g of Medjool dates provides 6.7 g of fiber, about 24% of the Daily Value. The FDA lists fiber as a nutrient most Americans should get more of.
2. Rich in potassium
The same amount contains 696 mg of potassium, about 15% of the Daily Value. Potassium is another nutrient the FDA says many people fall short on.
3. High in copper
Dates supply about 0.36 mg of copper per 100 g, roughly 40% of the Daily Value. Copper is needed for forming red blood cells and for normal nerve function.
4. A source of magnesium
With 54 mg per 100 g, dates provide about 13% of the Daily Value for magnesium, a mineral involved in muscle and nerve function.
5. A source of manganese
About 0.3 mg per 100 g, or 13% of the Daily Value.
6. Some calcium and phosphorus
Dates contain 64 mg of calcium and 62 mg of phosphorus per 100 g, each about 5% of the Daily Value. These are modest amounts, not a main source.
7. A little iron
About 0.9 mg per 100 g, or 5% of the Daily Value.
Vitamins
8. Vitamin B6
Around 0.25 mg per 100 g, about 15% of the Daily Value. Vitamin B6 helps the body use protein and carbohydrates.
9. Pantothenic acid
About 0.8 mg per 100 g, or 16% of the Daily Value.
10. Niacin
About 1.6 mg per 100 g, or 10% of the Daily Value.
Energy and what dates do not contain
11. Natural carbohydrates for energy
Dates are about 75% carbohydrate by weight, mostly the natural sugars glucose and fructose. That makes them a quick source of energy, which is why they are popular before exercise and for breaking a fast.
12. Almost no fat
Dates contain about 0.15 g of fat per 100 g and, like all plant foods, no cholesterol.
13. Almost no sodium
Just 1 mg per 100 g. The FDA advises choosing foods lower in sodium more often.
14. No added sugar
The sweetness of a plain date is entirely its own. Nothing is added, and the sugar comes packaged with fiber and minerals, unlike refined sugar.
15. Natural plant compounds
Dates contain polyphenols such as phenolic acids and flavonoids, which act as antioxidants in laboratory tests. How much this matters for human health is still being studied, so it is best seen as a bonus and not a promise.
The portion size reality check
All the figures above are for 100 g, which also contains 277 calories and about 66 g of natural sugar. Most people eat one to three dates at a time. One pitted Medjool date weighs about 24 g and provides roughly 66 calories, 18 g of carbohydrate, 1.6 g of fiber and 167 mg of potassium. Smaller varieties such as Ajwa provide less per date.
So dates contribute useful nutrients, but in everyday portions they are one helpful part of a varied diet, not a complete source of any nutrient. For the full breakdown, see Medjool dates nutrition facts and are dates good for you.
Try them for yourself
Tamooriya offers Medjool dates from Jericho along with Ajwa, Safawi, Mabroom and Sukkari from Saudi Arabia, all from the 2026 harvest and cold-stored below 5°C. Browse the dates collection.
This article is general nutrition information, not medical advice. If you have diabetes, kidney disease or another health condition, ask your doctor how dates fit into your diet.
Frequently Asked Questions
What are dates high in?
Per 100 g, Medjool dates are highest in copper (about 40% of the Daily Value), fiber (24%), potassium (15%) and vitamin B6 (15%).
How many calories are in a date?
One pitted Medjool date has about 66 calories. Smaller varieties have fewer.
Do dates contain protein?
Only a little, about 1.8 g per 100 g.
Are these figures the same for all dates?
No. They are USDA values for Medjool. Other varieties are broadly similar but not identical.
