Dates are a “natural sweet” that behaves like concentrated fruit energy. They are powerful for cravings and quick energy, but they are also easy to overeat because they taste like candy.
Below are the nutritional facts of dates per 100g, along with pros and cons, the right time to eat, health benefits, and the best way to eat.
The values provided are approximate can vary depending on the variety and dryness.
1) Medjool Dates
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 277 kcal | 14% |
| Carbohydrates | 75.0 g | 27% |
| Fiber | 6.7 g | 24% |
| Sugars | 66.5 g | – |
| Protein | 1.8 g | 4% |
| Fat | 0.2 g | 0% |
| Vitamin A | 149 IU | 3% |
| Vitamin C | 0.0 mg | 0% |
| Potassium | 696 mg | 15% |
| Calcium | 64 mg | 5% |
Pros
- Very effective for sweet cravings
- Quick energy, useful pre-workout
- Good fiber for a “sweet” food
Cons
- Very easy to overeat, calorie dense
- Not ideal for mindless snacking during fat loss
- Can spike cravings further if you keep eating more
Right time to eat
- Pre-workout or before a walk for quick energy
- When breaking a long fast, in a small controlled portion
- As a measured dessert replacement after meals
Health benefits
- Supports quick energy needs
- Supports digestion routine due to fiber when portion is right
- Supports potassium intake for daily balance
Best way to eat
- Eat 1 to 2 dates, not a handful
- Pair with nuts to slow down overeating
- Avoid turning it into syrup-heavy desserts daily
2) Dry Dates
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 282 kcal | 14% |
| Carbohydrates | 75.0 g | 27% |
| Fiber | 8.0 g | 29% |
| Sugars | 63.0 g | – |
| Protein | 2.5 g | 5% |
| Fat | 0.4 g | 1% |
| Vitamin A | 120 IU | 2% |
| Vitamin C | 0.0 mg | 0% |
| Potassium | 656 mg | 14% |
| Calcium | 39 mg | 3% |
Pros
- More chew, helps portion control for some people
- Good travel-friendly snack
- Works well with nuts as an energy snack
Cons
- Still very calorie dense
- Can stick to teeth, not ideal for frequent grazing
- People with sugar sensitivity should keep portions small
Right time to eat
- Before workout or travel when you need energy
- As a small dessert replacement after meals
- Not as late-night unlimited snacking
Health benefits
- Supports energy needs in a compact form
- Supports potassium intake
- Supports fiber intake if portion is controlled
Best way to eat
- Keep portions measured
- Pair with nuts
- Drink water after eating
In a nutshell
Dates are concentrated fruit energy. They are great for cravings and quick energy, but portion control is the real secret. Treat them like a “measured sweet”, not unlimited fruit.
*Percent Daily Values are based on a 2,000 calorie diet.
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