Fruit
Dates
Sweet, dried fruit of the date palm with a soft, chewy texture. Eaten as a snack or added to baking, granola, and sweet sauces.
282 kcal per 100 g
Nutrition per 100 g
282 kcal
| Protein | 2.5 g |
|---|---|
| Fat | 0.4 g |
| Carbs | 75 g |
| Fiber | 8 g |
Source: USDA FoodData Central, 2026-09-21. Per 100 g of product.
How many grams in a measure
Approximate weights of common measures. The exact figure depends on the product and how it is packed.
- 200 ml cup 124.2 g
- 250 ml cup 155.2 g
- tablespoon (15 ml) 9.3 g
- teaspoon (5 ml) 3.1 g
- 0.5 l jar 310.5 g
Good to know: Dates
Let me tell you about dates, and why a wrinkled date is not a bad date.
A date is the fruit of the date palm, and it comes to us at different stages — some soft and fresh, some cured until dense and chewy. As it ripens, its flesh loses water and its sugars build up and concentrate — nothing mystical, just nature doing its slow work. That is why dates feel rich and almost syrupy rather than juicy, why they behave in the kitchen like something you could spread with a knife. Choose them by touch first. Press gently — a good date should give a little, moist inside its skin, never hard or brittle like old leather. Smell it — it should carry a warm, honeyed note, not a sour or fermented one. Some people say a wrinkled skin means the date is old or badly kept. No! Wrinkling just comes from natural moisture loss, and it tells you very little about quality on its own — a wrinkled date can be perfect, or it can be dried out and tired, just as a smooth, glossy one can be perfectly fresh. That misconception pushes people to judge dates by shine alone, buying glossy fruit without checking anything else, or walking past good wrinkled ones out of suspicion. Forget the shine. Trust your fingers and your nose.
Questions and answers
How many grams of dates are in a 200 ml cup?
200 ml cup of dates weighs about 124.2 g.
How many grams of dates are in a 250 ml cup?
250 ml cup of dates weighs about 155.2 g.
How many grams of dates are in a tablespoon (15 ml)?
tablespoon (15 ml) of dates weighs about 9.3 g.
How many grams of dates are in a teaspoon (5 ml)?
teaspoon (5 ml) of dates weighs about 3.1 g.
How many grams of dates are in a 0.5 l jar?
0.5 l jar of dates weighs about 310.5 g.