Are Dried Dates a Good Source Of Fiber? (Explained)

Disclosure: As Amazon Associates we earn from qualifying purchases. When you buy through links on our site, we may earn an affiliate commission at no additional cost to you.

Wondering if dried dates are a good source of fiber? You have come to the right place. We will answer all of your questions in this article and provide you with all the info on dried dates as a source of fiber. First, we will give you the info on the fiber content in dried dates, as well as their calorie count. After that, we will be comparing them to other similar fruits to give you some alternatives. Finally, we will provide you with the fiber amounts in dried dates in multiple measurements.

Let’s begin!

Quick Answer: Are dried dates a good source of fiber? They have 11.8 grams of fiber and 414.5 calories per cup. This means that they provide you with 2.8 grams of fiber per 100 calories. This is incredibly similar to most other dried fruits and makes dried dates a decent source of fiber.

They can be a part of your diet and you shouldn’t feel guilty about eating them, but there are better options out there as a main source of fiber. This is why you should combine dried dates with other foods in order to create the best fiber-rich diet.

For an added context, experts advise that we eat 30 grams of fiber daily. With dried dates alone you would need to eat a bit less than 3 cups, which would be around 1,250 calories. This is a pretty huge amount, so you should add some foods with fewer calories and more fiber to your diet for sure.

The ratio of calories and fiber is super important and will tell you how good of a source of fiber a certain food is.

Now, let’s compare dried dates to other similar foods.

Comparing Fiber In Dried Dates To Similar Foods

We’ve learned that dried dates have 11.8 grams of fiber and 414.5 calories per cup (2.8 grams of fiber per 100 calories). Now, let’s see how they compare to other foods when it comes to fiber:

  • A cup of dried plums has 12.4 grams of fiber and 417.6 calories. They are about the same as dried dates when it comes to fiber. (3 grams of fiber per 100 calories)
  • A cup of dried cherries has 6.8 grams of fiber and 542.4 calories. Dried cherries are a much worse source of fiber than dried dates. (1.25 grams of fiber per 100 calories)
  •  A cup of dried figs has 14.6 grams of fiber and 371 calories. Dried figs are possibly the best source of fiber among dried fruits, but are not that much better than dried dates. (3.9 grams of fiber per 100 calories)
  • One cup of dried apricots has 9.5 grams of fiber and 313 calories. They are also quite similar to dried dates. (3 grams of fiber per 100 calories)
  • A cup of dried cranberries has 8.5 grams of fiber and 492.8 calories. This is another dried fruit that is much worse than dried dates when it comes to fiber. (1.7 grams of fiber per 100 calories)
  • A cup of dried prunes has 12.4 grams of fiber and 417.6 calories. They are also about the same as dried dates, fiber-wise. (3 grams of fiber per 100 calories)

How Much Fiber Dried Dates Contain By Quantity

  • 1 cup of dried dates has 11.8 grams of fiber and 414.5 calories.
  • Dried dates have 8 grams of fiber and 282 calories per 100 grams.
  • Dried dates have 2.3 grams of fiber and 79.9 calories per oz.

Wrap Up

Dried dates are a decent source of fiber and are about the same as most other dried fruits, fiber-wise. This means that they can definitely be a part of your fiber-rich diet, but shouldn’t be the main ingredient. Combine them with other foods that have more fiber for the best results.

Leave a Comment