Dates (Chopped)
One level US cup of dates weighs 147 g (5.2 oz). A tablespoon is 9.2 g. Per 100 g: 282 calories and 2.5 g protein.
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 3.1 g | 0.11 oz | 8.7 | 0.08 g | 2.3 g | 0.01 g |
| 1 tablespoon | 9.2 g | 0.32 oz | 25.9 | 0.23 g | 6.9 g | 0.04 g |
| ¼ cup | 36.8 g | 1.3 oz | 104 | 0.92 g | 27.6 g | 0.15 g |
| ⅓ cup | 49 g | 1.7 oz | 138 | 1.2 g | 36.8 g | 0.2 g |
| ½ cup | 73.5 g | 2.6 oz | 207 | 1.8 g | 55.1 g | 0.29 g |
| 1 cup | 147 g | 5.2 oz | 415 | 3.7 g | 110 g | 0.59 g |
| 2 cups | 294 g | 10.4 oz | 829 | 7.4 g | 221 g | 1.2 g |
Nutrition
Bars show grams per 100 g. Calories come 3% from protein, 96% from carbs and 1% from fat.
Dates gets most of its calories from carbohydrates: about 3% from protein, 96% from carbs and 1% from fat. One cup (147 g) has 415 calories, 3.7 g protein and 11.8 g fiber.
How to measure
Fill the cup to the top and level it with a spatula.
For this ingredient: Pit and chop before measuring. Toss the pieces in a little flour so they do not stick together.
Tips from the kitchen
- Mashed fruit weighs more per cup than sliced fruit.
- Weigh after peeling for accurate macros.
- Frozen fruit measures the same as fresh by weight.
Common questions
How many grams is 1 cup of dates?
One level US cup of dates weighs about 147 g (5.2 oz). Pit and chop before measuring. Toss the pieces in a little flour so they do not stick together.
How many grams is 1 tablespoon of dates?
One level tablespoon weighs about 9.2 g, and one teaspoon about 3.1 g.
How much protein is in 100 g of dates?
100 g has 2.5 g protein, 75 g carbs, 0.4 g fat and 282 calories.