Fruits
How much fiber is in dates?
100 g of dates (Medjool) has 6.7 g of fiber. A typical portion, 2 dates (48 g), has 3.2 g, which is 11% of the 30 g daily reference.
Per 100 g
6.7g
Medjool
Per typical portion
3.2g
2 dates (48 g)
Of the 30 g reference
11%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 2 dates (48 g) | 3.2 g | 11% |
| 1 date (24 g) | 1.6 g | 5% |
| 4 dates (96 g) | 6.4 g | 21% |
Compared with similar foods
- Prunes dried, uncooked
7.1 g
- Avocado raw, all varieties
6.7 g
- Dates Medjool
6.7 g
- Raspberries raw
6.5 g
- Blackberries raw
5.3 g
Fiber per 100 g, each food in the form named.
Good to know
Dried fruit has high fiber per 100 g because the water is gone, but the portions are small. Dates are also dense in natural sugars, so a pair is a snack, not a fiber strategy.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are dates high in fiber?
Yes. At 6.7 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 2 dates (48 g), adds 3.2 g, or 11% of the 30 g reference.
How much fiber is in two Medjool dates?
Two Medjool dates (48 g) have 3.2 g of fiber, about 11% of the 30 g reference.
Do dates count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.