Recipe Nutrition Calculator

Find total macros and more for over 100 nutrients.
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      Dates (Deglet Noor)
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      Medjool Dates
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      Nutrition Facts
      Serving Size
      Whole Recipe (69g)
      Calories192
      % Daily Value *
      Total Fat 0.15g0%
      Saturated Fat 0.01g0%
      Trans Fat 0g
      Cholesterol 0mg0%
      Sodium 0.9mg0%
      Total Carbohydrate 51.7g19%
      Dietary Fiber 4.9g17%
      Total Sugars 45.2g90%
      Includes --g Added Sugars--%
      Protein 1.4g3%
      Vitamin C 0.08mg0%
      Vitamin D 0mcg0%
      Iron 0.65mg4%
      Calcium 38.9mg3%
      Potassium 471.8mg10%
      Phosphorus 42.8mg3%
      *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.
      Missing data "--" is set to equal 0. Totals may be higher than shown.
      Quick Stats
      • Calories 192 10% DV
      • Protein 1.4g 3% DV
      • Carbs 52g 19% DV
      • Fat 0.15g 0% DV
      • Fiber 4.9g 17% DV
      • Sugar 45g 90% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 192 calories in Dates (Deglet Noor) coming from 3% protein, 96% carbs, 1% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Dates (Deglet Noor). This food consists of 21.4% water, 2.07% protein, 76.31% carbs, 0.22% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight69g
      Calories 192 10%
      Fat 0.15g 0%
      Protein 1.4g 3%
      Carbohydrate 51.7g 19%
      Sugars 45.2g 90%
      Fiber 4.9g 17%
      Cholesterol 0mg 0%
      Saturated Fats 0.01g 0%
      Net-Carbs 46.8g
      Trans Fatty Acids 0g
      Minerals
      -- = missing data %DV
      Weight69g
      Calcium 38.9mg 3%
      Iron, Fe 0.65mg 4%
      Potassium, K 471.8mg 10%
      Magnesium 34.9mg 8%
      Phosphorus, P 42.8mg 3%
      Sodium 0.9mg 0%
      Zinc, Zn 0.27mg 2%
      Copper, Cu 0.22mg 24%
      Manganese 0.2mg 9%
      Selenium, Se 0.63mcg 1%
      Fluoride, F --mcg --%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight69g
      Vitamin A, RAE 3.4mcg 0%
      Vitamin C 0.08mg 0%
      Thiamin (B1) 0.03mg 3%
      Riboflavin (B2) 0.04mg 3%
      Niacin (B3) 1mg 7%
      Vitamin B5 (PA) 0.51mg 10%
      Vitamin B6 0.15mg 9%
      Biotin --mcg
      Folate (B9) 11.2mcg 3%
      Folic acid 0mcg 0%
      Food Folate 11.2mcg 3%
      Folate DFE 11.2mcg 3%
      Choline 6.1mg 1%
      Vitamin B12 0mcg 0%
      Retinol 0mcg
      Carotene, beta 44mcg 0%
      Carotene, alpha 0mcg 0%
      Cryptoxanthin, beta 0mcg 0%
      Vitamin A, IU 73.6IU
      Lycopene 0mcg
      Lut + Zeaxanthin 26.8mcg
      Vitamin E 0.01mg 0%
      Vitamin D 0mcg 0%
      Vitamin D2 --mcg
      Vitamin D3 --mcg
      Vitamin D (IU) 0IU 0%
      Vitamin K 1.9mcg 2%
      Vitamin K1 0mcg
      Menaquinone-4 (K2) --mcg
      Other
      -- = missing data
      Weight69g
      Water 14.5g
      Ash 1g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score -9.12
      Carbs & Sugars
      -- = missing data %DV
      Weight69g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 5.3g
      Glucose (Dextrose) 20.3g
      Fructose 19.4g
      Lactose 0g
      Maltose 0.17g
      Galactose 0g
      Starch --g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight69g
      Total Monounsaturated 0.008g
      Total Polyunsaturated 0.004g
      Omega 3s 0.001g 0%
      Omega 6s 0.003g 0%
      Omega 3 to Omega 6 Ratio 0.33
      Omega 6 to Omega 3 Ratio 3
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) --g --%
      Eicosapentaenoic Acid (EPA) 0g
      Docosapentaenoic Acid (DPA) 0g
      Docosahexaenoic Acid (DHA) 0g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) 0g
      cis-cis-n6-Eicosadienoic Acid 0g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0g
      Capric Acid (10:0) 0g
      Lauric Acid (12:0) 0g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0g
      Pentadecanoic Acid (15:0) 0g
      Palmitic Acid (16:0) 0.004g
      Margaric Acid (17:0) 0g
      Stearic Acid (18:0) 0.002g
      Arachidic Acid (20:0) 0g
      Behenic Acid (22:0) 0g
      Lignoceric Acid (24:0) --g
      Monounsaturated Fats
      Myristoleic Acid (14:1) 0g
      Pentadecenoic Acid (15:1) 0g
      Palmitoleic Acid (16:1) 0g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) 0g
      Oleic Acid (18:1) 0.007g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0g
      Docosenoic Acid (22:1) 0g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) --g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 0.003g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.001g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0g
      Eicosatrienoic Acid (20:3) 0g
      Eicosatetraenoic Acid 20:4 0g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Weight69g
      Essential Amino Acids
      Histidine 21mg 3%
      Isoleucine 32mg 2%
      Leucine 57mg 2%
      Lysine 40mg 2%
      Methionine 13mg 2%
      Phenylalanine 34mg 4%
      Threonine 29mg 3%
      Tryptophan 6mg 2%
      Valine 47mg 3%
      Conditionally Essential Amino Acids
      Arginine 57mg
      Cystine 36mg 13%
      Glycine 64mg
      Proline 81mg
      Tyrosine 11mg 1%
      Non-Essential Amino Acids
      Alanine 55mg
      Aspartic acid 150mg
      Betaine 0.28mg
      Glutamic acid 203mg
      Hydroxyproline --mg
      Serine 42mg
      Data Source
      Dates (Deglet Noor)
      USDA Food Data Central Standard Release (Common)
      Medjool Dates
      USDA Food Data Central Standard Release (Common)
      Medjool Dates
      USDA Food Data Central Standard Release (Common)