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.
Raw fresh dates have more moisture and lower energy density per gram than fully dried dates, while keeping similar mineral content.
Where Dates, raw, 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 | 410 mg | 21% | |
| Chloride | 210 mg | 26% | |
| Phosphorus | 28.0 mg | 4% | |
| Folate | 25.0 µg | 13% | |
| Magnesium | 24.0 mg | 6% | |
| Calcium | 24.0 mg | 3% | |
| Vitamin C | 14.0 mg | 18% | |
| Vitamin K | 5.60 µg | 5% | |
| Vitamin A (RE) | 3.00 µg | 0% | |
| Niacin equivalents (NE) | 1.40 mg | 9% | |
| Selenium | 1.00 µg | 2% | |
| Niacin (B3) | 0.700 mg | 4% | |
| Iron | 0.300 mg | 2% | |
| Pantothenic Acid (B5) | 0.210 mg | 4% | |
| Manganese | 0.200 mg | 10% | |
| Zinc | 0.200 mg | 2% | |
| Vitamin B6 | 0.120 mg | 9% | |
| Copper | 0.120 mg | 12% | |
| Riboflavin (B2) | 0.070 mg | 5% | |
| Thiamin (B1) | 0.060 mg | 5% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Trans fat | 0.000 g | — | |
| Glucose (dextrose) | 16.2 g | — | |
| Fructose | 15.1 g | — | |
| Maltose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 18.0 µg | — | |
| 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 →