Foods/Fruit/Dates

Fruit · smoothie

Dates

1 serving · 100 g277 kcal

A fruit that's a strong source of Copper and Potassium.

Macros

Per serving

277 kcal

Energy

1.8g

Protein

75g

Carbs

0.1g

Fat

6.7g

Fiber

Protein 1.8 gCarbs 75 gFat 0.1 g

277 kcal / 100 g. This record’s serving is 100 g — both columns match.

What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

Copper

40%

Potassium

20%

Vitamin B6

19%

Pantothenic acid (B5)

16%

Magnesium

13%

Manganese

13%

Good source of (≥ 20% RDA)

CopperPotassium

Pairs well with

What fills dates’s gaps?

Dates is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Phosphorus 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Sunflower seedsAdds Vitamin E (α-tocopherol) & Omega-6 Linoleic+ Vitamin E (α-tocopherol)+ Omega-6 Linoleic+ Thiamin (B1)

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 serving = 100 g

Generous to use, with room before it crowds out variety.

Common questions

Dates, in brief

How many calories are in dates?

1 serving (100 g) of dates has about 277 calories.

What is dates a good source of?

Dates is a good source of Copper, Potassium.

Is dates good in a smoothie?

Yes — dates is one of S8D's smoothie-role foods.

Keep exploring

More fruit

All foods →

Nutrient guides

Copper Potassium Vitamin B6 Pantothenic acid (B5) Magnesium Manganese

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