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Dates

2 Medjool dates per serving.

0.9g
protein per serving
Calories
132
per serving
Protein density
0.7
g per 100 cal
Calorie cost
146.7
cal per 1g protein
To hit 30g protein
33 servings
3333g · 4400 cal

Macro breakdown

Protein0.9g(2%)
Carbs36g(97%)
Fat0.1g(1%)
Fiber3.2g

Tips to maximize protein

1.Choose ripe Dates for optimal sweetness and nutrition
2.Store at room temperature until ripe, then refrigerate to extend freshness
3.Add to protein smoothies for natural sweetness
4.Freeze ripe portions for future smoothies and recipes
5.Pair with protein sources like yogurt or nuts for balanced snacks

Pairs well with

🥛
Greek yogurt
17g
100 cal
🥛
Cottage cheese
12.1g
92 cal
🌾
Oats
5.4g
153 cal
🥜
Almonds
6g
164 cal

Similar fruit foods

🍎
Apple
1 medium apple
0.5g
🍎
Avocado
1/2 medium avocado
1.3g
🍎
Banana
1 medium banana
1.3g

Frequently Asked Questions

Dates contains 0.9g of protein per serving. This makes it a moderate protein source with a protein density score of 0.7 (grams of protein per 100 calories).

You need approximately 33.3 servings of Dates to reach 30g of protein, which would provide about 4400 calories. Consider combining with other protein sources for a more practical portion size.

Dates provides 0.9g of protein for 132 calories, giving it a calorie cost of 146.7 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Dates contains 3.2g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16