How many calories are in Dates?
A typical serving of Dates (3 dates, 30g) has about 90 calories, with 1 g protein, 22 g carbs and 0 g fat.
تمر
90 kcal
Calories
1 g
Protein
22 g
Carbs
0 g
Fat
Calories by portion size
Approximate values, scaled from the typical serving.
| Portion | Amount | Calories | Protein |
|---|---|---|---|
| Small (0.75×) | about 22.5 g | 68 kcal | 0.8 g |
| Typical (1×) | 3 dates, 30g | 90 kcal | 1 g |
| Large (1.5×) | about 45 g | 135 kcal | 1.5 g |
Macros per typical serving
| Nutrient | Amount | % of calories |
|---|---|---|
| Calories | 90 kcal | 100% |
| Protein | 1 g | 4% |
| Carbs | 22 g | 96% |
| Fat | 0 g | 0% |
Percent of calories uses 4 kcal per gram of protein and carbs and 9 kcal per gram of fat.
Lighter version
Dates are nutritious but rich in sugar. Three dates with a handful of nuts or a glass of laban make a filling snack.
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Frequently asked questions
How many calories are in Dates?
A typical serving of Dates (3 dates, 30g) has about 90 calories.
How much protein is in Dates?
A typical serving of Dates has about 1 g of protein, along with 22 g of carbs and 0 g of fat.
Is Dates OK for weight loss?
In moderation, yes. A typical serving is about 90 kcal, so it can fit a weight loss plan when it stays within your daily calorie target. For a lighter meal, have a small portion (about 68 kcal). Dates are nutritious but rich in sugar. Three dates with a handful of nuts or a glass of laban make a filling snack.
How many calories are in a large portion of Dates?
A large portion, about 1.5 times a typical serving (around 45 g), has about 135 kcal and 1.5 g of protein.
How we estimate
These values are typical-serving estimates built from common recipes and standard ingredient nutrition data from USDA FoodData Central. Real values vary with the recipe, the amount of oil or ghee, and the portion size. USDA FoodData Central
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FitHealthy provides general wellness and nutrition information and is not medical advice. Always consult qualified healthcare professionals for medical concerns.