Dates, deglet noor

1 cup, chopped (147 g): 415 kcal, 3.6 g protein, 110.3 g carbohydrate and 0.6 g fat.

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Nutrition Facts

Serving size1 cup, chopped (147 g)

Amount per serving

Calories410

% Daily Value*

Total Fat 0.5g	1%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 110g	40%
Dietary Fiber 12g	42%
Total Sugars 93g
Includes Added Sugars ≤93g	≤186%
Protein 4g	7%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 1.5mg	8%
Potassium 960mg	20%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, chopped (147 g) gives you

High in Dietary fiber (42% DV), Potassium (21% DV), Copper (34% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

3% protein · 96% carbohydrate · 1% fat

Protein: 4 g 3%
Carbs: 110 g 96%
Fat: 1 g 1%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 30% of foods
Protein: more than 26% of foods
Total fat: less than 81% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 94% of foods
Total sugars: less than 2% of foods
Sodium: less than 94% of foods

All nutrients (57)

Amounts for 1 cup, chopped (147 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	415 kcal	282 kcal
Protein	3.6 g	2.45 g	7%
Carbohydrate	110 g	75 g	40%
Dietary fiber	11.8 g	8 g	42%
Total sugars	93.1 g	63.4 g
Water	30.2 g	20.5 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.573 g	0.39 g	1%
Saturated fat	0.047 g	0.032 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.053 g	0.036 g
Polyunsaturated fat	0.028 g	0.019 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	57.3 mg	39 mg	4%
Iron	1.5 mg	1.02 mg	8%
Magnesium	63.2 mg	43 mg	15%
Phosphorus	91.1 mg	62 mg	7%
Potassium	964 mg	656 mg	21%
Sodium	2.94 mg	2 mg	0%
Zinc	0.426 mg	0.29 mg	4%
Copper	0.303 mg	0.206 mg	34%
Manganese	0.385 mg	0.262 mg	17%
Selenium	4.41 mcg	3 mcg	8%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0.588 mg	0.4 mg	1%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.074 mg	0.05 mg	0%
Vitamin K	3.97 mcg	2.7 mcg	3%
Thiamin (B1)	0.076 mg	0.052 mg	6%
Riboflavin (B2)	0.097 mg	0.066 mg	7%
Niacin (B3)	1.87 mg	1.27 mg	12%
Pantothenic acid (B5)	0.866 mg	0.589 mg	17%
Vitamin B6	0.243 mg	0.165 mg	14%
Folate	27.9 mcg	19 mcg	7%
Vitamin B12	0 mcg	0 mcg	0%
Choline	9.26 mg	6.3 mg	2%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.018 g	0.012 g
Threonine	0.063 g	0.043 g
Isoleucine	0.072 g	0.049 g
Leucine	0.123 g	0.084 g
Lysine	0.097 g	0.066 g
Methionine	0.032 g	0.022 g
Cystine	0.098 g	0.067 g
Phenylalanine	0.074 g	0.05 g
Tyrosine	0.022 g	0.015 g
Valine	0.104 g	0.071 g
Arginine	0.2 g	0.136 g
Histidine	0.047 g	0.032 g
Alanine	0.122 g	0.083 g
Aspartic acid	0.313 g	0.213 g
Glutamic acid	0.528 g	0.359 g
Glycine	0.148 g	0.101 g
Proline	0.191 g	0.13 g
Serine	0.084 g	0.057 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 171726(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.