Dates are very sweet dried fruit from the date palm, with chewy flesh around a hard stone. They are dense in sugar and energy and supply useful potassium and fibre.
Dried dates have most water removed, so sugar and minerals are very concentrated; eat in small portions for slow energy and fibre.
Where Dates, dried, flesh and skin Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 727 mg | 36% | |
| Chloride | 370 mg | 46% | |
| Phosphorus | 68.0 mg | 10% | |
| Calcium | 68.0 mg | 9% | |
| Magnesium | 55.0 mg | 15% | |
| Folate | 13.0 µg | 7% | |
| Niacin equivalents (NE) | 3.30 mg | 21% | |
| Selenium | 3.00 µg | 5% | |
| Iron | 2.21 mg | 16% | |
| Vitamin A (RE) | 2.00 µg | 0% | |
| Niacin (B3) | 1.80 mg | 11% | |
| Pantothenic Acid (B5) | 0.780 mg | 13% | |
| Manganese | 0.680 mg | 34% | |
| Vitamin E (alpha-TE) | 0.670 mg | 6% | |
| Zinc | 0.430 mg | 4% | |
| Copper | 0.260 mg | 26% | |
| Vitamin B6 | 0.190 mg | 14% | |
| Riboflavin (B2) | 0.090 mg | 6% | |
| Thiamin (B1) | 0.070 mg | 6% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 17.0 µg | 11% | |
| Monounsaturated fat | 0.300 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 29.9 g | — | |
| Glucose (dextrose) | 28.1 g | — | |
| Sucrose | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 9.00 µg | — | |
| Biotin (Vitamin B7) | 1.50 µg | 3% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.