17 Fit Food calories Fruit and berries
Dates calories and nutrition facts
Per 100 g: 277 kcal — 1.8 g protein, 0.15 g fat and 68.3 g carbs.
Medjool dates are the large, soft, caramel-sweet variety, usually sold with the stone still in, so they’re easier to count than to weigh. One averages about 24 g, roughly 66 kcal. They’re rich in copper and potassium, and get stuffed with nut butter, chopped into flapjacks or blitzed into energy balls.
- High in fibre
- Fat-free
- Salt-free
- High in copper
- Protein 3%
- Fat 0%
- Carbs 97%
In everyday portions
- 1 piece ≈ 24 g 66 kcal
- Typical serving · 30 g 83 kcal
- 100 kcal is 36 g this much of it gives 100 kcal
- Energy density Medium 2.8 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 277 kcal 14%
- Protein 1.8 g 4%
- Fat 0.15 g <1%
- Carbs available, without fibre 68.3 g 26%
- Fibre 6.7 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 3%
- Fat 0%
- Carbs 97%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 7 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.7 mg 6%
- Vitamin K 2.7 µg 4%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.05 mg 5%
- Vitamin B2 (riboflavin) 0.06 mg 4%
- Vitamin B3 (niacin) 1.6 mg 10%
- Vitamin B5 (pantothenic acid) 0.805 mg 13%
- Vitamin B6 0.249 mg 18%
- Folate (B9) 15 µg 8%
- Vitamin B12 0 µg 0%
- Choline 9.9 mg
Minerals
- Potassium 696 mg 35%
- Calcium 64 mg 8%
- Phosphorus 62 mg 9%
- Magnesium 54 mg 14%
- Iron 0.9 mg 6%
- Zinc 0.44 mg 4%
- Copper 0.362 mg 36%
- Manganese 0.296 mg 15%
- Selenium 3 µg 5%
- Iodine 17 µg 11%
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Fat-free
- Salt-free
- High in copper
- High in potassium
- Source of vitamin B6
Fruit and berries
Among fruit and berries
The category in the 17 Fit catalog: 145 foods. Compared per 100 g.
- 90% More calories than 90% of fruit and berries.
- 83% More protein than 83% of fruit and berries.
- 86% More fibre than 86% of fruit and berries.
- 95% More copper than 95% of fruit and berries.
- 93% More potassium than 93% of fruit and berries.
Similar in composition
The foods with the nearest calories and macros.
- Raisins 299 kcal
- Prunes 240 kcal
- Dried apricots 241 kcal
- Banana 89 kcal
- Pomegranate 83 kcal
- Grapes 69 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168191.
The vitamins and minerals it lacked come from Livsmedelsdatabasen (Sweden).
Carbs are available carbohydrates, without fibre, as on EU labels.