Protein Duel › Protein chart › Dates
How much protein is in dates?
2.5 g per 100 g
Quick facts
- 1.2 gIn 2 Medjool dates (about 48 g).
- #176Out of 223 foods on our protein chart.
- 1.2 kgNeeded for 30 g of protein.
About dates
Dates is low in protein. Fresh fruit is mostly water and natural sugars, so it sits near the bottom of any protein chart. Drying concentrates what little protein there is.
Not sure how much protein you need in a day? Work it out with the protein calculator.
How it compares
Protein per 100 g, next to the foods closest to it on the chart and a few everyday staples.
| Food | Protein / 100 g |
|---|---|
| Chicken breast (cooked)Lean meat | 31 g |
| Egg (cooked)Egg | 13 g |
| Greek yogurtDairy | 10 g |
| Lentils (cooked)Legume | 9 g |
| TofuSoy product | 8 g |
| Brussels sprouts (cooked)Vegetable | 2.6 g |
| GuavaFruit | 2.6 g |
| DatesFruit | 2.5 g |
| Asparagus (cooked)Vegetable | 2.4 g |
| Broccoli (cooked)Vegetable | 2.4 g |
More fruit
- Dried apricots · 3.4 g
- Coconut · 3.3 g
- Dried figs · 3.3 g
- Raisins · 3.1 g
- Guava · 2.6 g
- Passion fruit · 2.2 g
- Prunes · 2.2 g
- Avocado · 2 g
- All fruits ranked ›
- All vegan foods ranked ›
FAQ
How much protein is in dates?
Dates has 2.5 g of protein per 100 g. A typical serving, 2 Medjool dates (about 48 g), gives you roughly 1.2 g.
Is dates high in protein?
Dates is low in protein. With 2.5 g per 100 g it ranks #176 of the 223 foods on our protein chart.
How much dates do I need to eat for 30 g of protein?
About 1.2 kg of dates, which is far more than anyone eats in one go, so it isn't a practical way to get protein.
Would you have guessed 2.5 g? Two foods, one guess: higher or lower.
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