FiberKit
How much fiber is in dates?
3.2 gfiber in 2 dates, pitted (48 g)
That’s 11% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).
- Per serving
- 3.2 g
- Daily Value
- 11%
- Per 100 g
- 6.7 g
- In fruits
- #15 of 47
Soluble and insoluble fiber
Soluble 0.7 g (21%)Insoluble 2.5 g (79%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit.
Compared with other fruits
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Raspberries1 cup | 1 cup | 8 g | 29% | |
| 2 |  Blackberries1 cup | 1 cup | 7.6 g | 27% | No split data |
| 3 |  Gooseberries1 cup | 1 cup | 6.5 g | 23% | |
| 4 |  Persimmon1 fruit | 1 fruit | 6 g | 21% | |
| 5 |  Pear1 medium | 1 medium | 5.5 g | 20% | |
| 15 |  Dates2 dates, pitted | 2 dates, pitted | 3.2 g | 11% |
Questions
How much fiber is in dates?
Dates has 3.2 g of fiber in 2 dates, pitted (48 g), 11% of the Daily Value. That’s 6.7 g of fiber per 100 g.
Is dates high in fiber?
It’s a good source. One serving gives 11% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.
Is the fiber in dates soluble or insoluble?
Both. A serving has 0.7 g of soluble and 2.5 g of insoluble fiber, so it’s 21% soluble.
How does dates compare with other fruits?
It ranks #15 of 47 fruits in FiberKit by fiber per serving. Raspberries leads with 8 g in 1 cup.
Fiber: USDA FoodData Central, SR Legacy, FDC ID 168191. Values are for the serving shown and vary with variety and cooking.