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Date / dates

Plural: Dates

Scientific name: Phoenix dactylifera

Quick answers

Calories, Allergies and healthiness.

Calories Medium high Date contains 282 calories per 100g and can be considered medium-high in calories.
Allergy and hypersensitivity No info Date do not cause any known allergic or hypersensitivity reaction according to our information.
Healthiness Good Date is a healthy option and can be consumed often.


Everything you need to know and a little bit more.



Storage Room temperature
Temperature +18°C
Shelf life / Best before 730 days


Can date be frozen? Yes
Preparation Pack well
Quality when defrosted Mediocre
Tip: Write name and date on a label for easy oversight in the freezer.

Nutritional values per 100g

Energy 282 kcal / 1180 kj
Fat 0,39 g
Saturated fat 0,03 g
Carbohydrates 75 g
Sugars 63,4 g
Protein 2,45 g
Salt 0 g
Nutritional values in plain text
Date has a very low amount of fat with a very low amount of saturated fat. Contains a high amount of carbohydrates and a lot of sugars. Date contains a lesser amount of protein and has no salt at all.

Vitamins and minerals

calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin c, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, folate, choline, betaine, vitamin a, vitamin e, vitamin k


Date contains 0 mg kolesterol per 100g, meaning its free from cholesterol.

Allergy and hypersensitivity

Allergies No info
Cross-Reactivities No info
Labeling requirement (EU) No
Labeling requirement means that the product contains allergens that have special labeling requirements. Either in the product itself or from its ingredients.


Keto friendly No
LCHF friendly No
Sugar free (under 0,5g) No
Fat-free (under 0,5g) Yes
Gluten-free Yes
Dairy free Yes
Lactose free Yes


Diabetes friendly Yes
Glycemic index (GI) 52
Please note!
The above is only a general guide based on GI value. Always consult a doctor about your personal situation.

Weight and volume

1 l date in grams 620 g
1 dl date in grams 62 g
1 cl date in grams 6,2 g
1 ml date in grams 0,62 g
1 tbsp date in grams 9,3 g
1 tsp date in grams 3,1 g
1 krm date in grams 0,62 g
1 kg date in liters 1,61 liters
1 hg date in dl 1,61 dl
1 g date in ml 1,61 ml
Minus Plus


Run, ride a bike or go to the gym to burn off the calories.

Running 4,7 km / 100g To burn off a 100g of date you need to run about 4,7 km at a decent tempo.
Biking 10,07 km / 100g To burn off a 100g of date you need to ride a bike about 10,07 km at a decent pace.
Swimming 85 min / 100g To burn off a 100g of date you need to swim for 85 minutes at a decent intensity.
Gym 169 min / 100g To burn off a 100g of date you need to workout for 169 minutes at a decent intensity.