Edible parts
Fruit flesh (as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1180 kJ / 282 kcal | 14% |
| Protein | 2.45 g | 5% |
| Carbohydrate | 75 g | 29% |
| Natural sugars | 63.4 g | 70% |
| Fat | 0.39 g | 1% |
| Saturated fat | 0.03 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 8 g |
| Monounsaturated fat | 0.04 g |
| Polyunsaturated fat | 0.02 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 0.4 mg | 1% |
| Vitamin E | 0.05 mg | <1% |
| Vitamin K | 2.7 µg | 4% |
| Folate | 19 µg | 10% |
| Thiamin (B1) | 0.05 mg | 5% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 1.27 mg | 8% |
| Pantothenic acid (B5) | 0.59 mg | 10% |
| Vitamin B6 | 0.17 mg | 12% |
| Choline | 6.3 mg | — |
| Calcium | 39 mg | 5% |
| Iron | 1.02 mg | 7% |
| Magnesium | 43 mg | 11% |
| Potassium | 656 mg | 33% |
| Zinc | 0.29 mg | 3% |
| Copper | 0.21 mg | 21% |
| Manganese | 0.26 mg | 13% |
| Phosphorus | 62 mg | 9% |
| Sodium | 2 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Dates, deglet noor (USDA FDC SR Legacy 171726). Nutrients the row does not report are left blank.
Prep notes
The everyday North African date — Deglet Noor. Smaller and a little more fibre than Medjool. One fruit is about 8 g. Medjool is a separate entry.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Date (Phoenix dactylifera) is listed in Thrive’s plant atlas under fruit. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Fruit flesh (as sold).