Fruit
Dates: calories and nutrition facts
Per serving
| Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 date (8 g) | 22.6 | 0.2 g | 6 g | 0 g | 0.6 g |
Compare with similar foods
Foods from the same category with the closest calories, per 100 g.
| Per 100 g | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dates | 282 | 2.5 g | 75 g | 0.4 g |
| Medjool dates | 277 | 1.8 g | 75 g | 0.2 g |
| Dried currants | 290 | 3.4 g | 77 g | 0.2 g |
| Raisins | 299 | 3.1 g | 79 g | 0.5 g |
| Golden raisins | 301 | 3.3 g | 80 g | 0.2 g |
| Dried cranberries (sweetened) | 308 | 0.2 g | 82.8 g | 1.1 g |
Meal plans with this food
- Meal plan
Muscle gain · 2500 kcal
A small calorie surplus for slow weight gain alongside strength training. Daily protein is about 1.8 g/kg (for 80 kg), split into 25–40 g across four or five meals.
Muscle gain · 2500 kcal · 155 g protein · Contains meat / poultry
- Meal plan
Muscle gain · 3000 kcal
For people who train hard, are larger built or struggle to gain weight. Nuts, olive oil and milk-based drinks keep the volume manageable; protein is about 1.9 g/kg (for 90 kg).
Muscle gain · 3000 kcal · 180 g protein · Contains meat / poultry
- Meal plan
Training day / rest day · 2300 kcal
A weekly average of 2300 kcal: carbohydrate goes up on training days (pre- and post-workout meals, ~2450 kcal) and down on rest days (~2100 kcal). Protein stays the same on both.
Muscle gain · 2300 kcal · 155 g protein · Contains meat / poultry