Dates Nutrition Facts
Dates contains 133 calories, 0.9g protein, 36g carbs, and 0.1g fat. Intensely sweet, caramel-like fruits of the date palm, a natural sugar source packed with fiber and potassium.
31.9g
sugar
Vitamins in Dates
Per 2 dates ~48g
Minerals in Dates
Per 2 dates ~48g
Amino Acids in Dates
Protein breakdown per 2 dates (48g), from the USDA record for this food.
| Essential Amino Acids | Per 2 dates (48g) | Per 100g | % of Protein |
|---|---|---|---|
| Histidine | 14mg | 29mg | 1.6% |
| Isoleucine | 22mg | 45mg | 2.5% |
| Leucine | 39mg | 82mg | 4.5% |
| Lysine | 26mg | 54mg | 3% |
| Methionine | 8mg | 17mg | 0.9% |
| Phenylalanine | 23mg | 48mg | 2.7% |
| Threonine | 20mg | 42mg | 2.3% |
| Tryptophan | 3mg | 7mg | 0.4% |
| Valine | 32mg | 66mg | 3.6% |
| Other Amino Acids | Per 2 dates (48g) | Per 100g | % of Protein |
|---|---|---|---|
| Alanine | 37mg | 78mg | 4.3% |
| Arginine | 29mg | 60mg | 3.3% |
| Aspartic Acid | 106mg | 220mg | 12.2% |
| Cystine | 22mg | 46mg | 2.5% |
| Glutamic Acid | 127mg | 265mg | 14.6% |
| Glycine | 43mg | 90mg | 5% |
| Proline | 53mg | 111mg | 6.1% |
| Serine | 30mg | 62mg | 3.4% |
| Tyrosine | 8mg | 16mg | 0.9% |
Protein quality is scored against the FAO/WHO/UNU 2007 adult indispensable amino acid reference pattern. The FDA publishes no Daily Values for individual amino acids, so the share of total protein is shown instead.
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Trusted & Verified Nutritional Information
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
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