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Nutrition Facts

Serving Size

1 cup, chopped (147g)

Amount per serving

Calories

415

% Daily Value *

Total Fat 0.6g

1%

Saturated Fat 0g

0%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 3mg

0%

Total Carbohydrate 110.3g

40%

Dietary Fiber 11.8g

42%

Total Sugars 93.1g

Protein 3.6g

Vitamin D 0 IU

0%

Calcium 57mg

4%

Iron 1mg

8%

Potassium 964mg

21%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
1%
0.59 mg
Thiamin
6%
0.08 mg
Riboflavin
7%
0.1 mg
Niacin
12%
1.87 mg
Pantothenic Acid
17%
0.87 mg
Vitamin B6
14%
0.24 mg
Folate
27.9 mcg
Folic Acid
0 mcg
Food Folate
27.9 mcg
Fortified Folate
27.9 mcg
Choline
2%
9.26 mg
Betaine
0.59 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
8.82 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
14.7 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
110 mcg
Vitamin E
0%
0.07 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
0.07 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0.01 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
3%
3.97 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
4%
57.3 mg
Iron
8%
1.5 mg
Magnesium
15%
63.2 mg
Phosphorus
7%
91.1 mg
Potassium
21%
964 mg
Sodium
0%
2.94 mg
Zinc
4%
0.43 mg
Copper
34%
0.3 mg
Manganese
17%
0.39 mg
Selenium
8%
4.41 mcg
Fluoride
Iodine

Fat
1%
0.57 g
Saturated Fat
0%
0.05 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
0.03 g
Margaric Acid
0 g
Stearic Acid
0.02 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
Monounsaturated Fat
0.05 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
0.05 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.03 g
9,12-octadecadienoic Acid
0.02 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
0 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
7%
3.6 g
Tryptophan
0.02 g
Threonine
0.06 g
Isoleucine
0.07 g
Leucine
0.12 g
Lysine
0.1 g
Methionine
0.03 g
Cystine
0.1 g
Phenylalanine
0.07 g
Tyrosine
0.02 g
Valine
0.1 g
Arginine
0.2 g
Histidine
0.05 g
Alanine
0.12 g
Aspartic Acid
0.31 g
Glutamic Acid
0.53 g
Glycine
0.15 g
Proline
0.19 g
Serine
0.08 g
Hydroxyproline

Carbohydrates
40%
110 g
Fibre
42%
11.8 g
Soluble Fibre
Insoluble Fibre
Sugar
93.1 g
Added Sugar
Sucrose
35 g
Glucose
29.2 g
Fructose
28.8 g
Lactose
0 g
Maltose
0.18 g
Galactose
0 g
Sugar Alcohols
Starch

Calories
415 kcal
Water
30.2 g
Ash
2.35 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup, chopped (147g)
  • 1 date, pitted (7.1g)

Nutrient Sources

  • Excellent source of Copper
  • Good source of Pantothenic Acid
  • Good source of Magnesium
  • Good source of Potassium
  • Good source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 57%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Date contains 2.5g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (48g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 98.5g per 1 cup, chopped
Excellent source of Fiber.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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