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Are Dates High In Potassium? (Best Dried Fruits?)

Dates are a versatile fruit that we enjoy plain, dried, stuffed, or processed in dishes and desserts. They have proven health benefits, but are dates also high in potassium?

Are dates high in potassium?

Dates are high in potassium, as a one-cup serving will supply you with around 20% of your recommended daily potassium intake. For someone trying to boost their potassium, that’s great. However, those on a low-potassium diet should probably skip this delicious dried fruit.

Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).

How much potassium is in dates?


The two most popular types of dates include Medjool and deglet noor. A 3.5 oz (100 g) serving of Medjool dates contains 696 mg of potassium or around 15% of the daily value. Deglet Noor dates are very similar and have 656 mg potassium or around 14% DV.

Nutrition Facts: 3.5 oz (100 g) Deglet Noor dates

  • 282 Calories
  • Total Fat 0.4 g 0%
  • Saturated fat 0 g 0%
  • Cholesterol 0 mg 0%
  • Sodium 2 mg 0%
  • Potassium 656 mg 18%
  • Total Carbohydrate 75 g 25%
  • Dietary fiber 8 g 32%
  • Sugar 63 g
  • Protein 2.5 g 5%
  • Vitamin C 0%
  • Calcium 3%
  • Iron 5%
  • Vitamin D 0%
  • Vitamin B6 10%
  • Cobalamin 0%
  • Magnesium 10%

Nutrition Facts: 3.5 oz (100 g) Medjool dates

  • 277 Calories
  • Total Fat 0.2 g 0%
  • Sodium 1 mg 0%
  • Potassium 696 mg 19%
  • Total Carbohydrate 75 g 25%
  • Dietary fiber 7 g 28%
  • Sugar 66 g
  • Protein 1.8 g 3%
  • Vitamin C 0%
  • Calcium 6%
  • Iron 4%
  • Vitamin D 0%
  • Vitamin B6 10%
  • Cobalamin 0%
  • Magnesium 13%

Are dates good for you?


1. Dates are extremely nutritious

Dates are jam-packed with vitamins and minerals that contribute to the normal functioning of the body and mind. They are dried but not completely de-hydrated and therefore calorie-dense.

Both deglet Noor and Medjool dates are high, not only in potassium but also in magnesium and manganese, phosphorus, and vitamins B3, B5, and B6.

2. Dates are high in fiber

Dates have between seven and eight grams of dietary fiber per 100 grams. This makes them a great addition to increasing fiber intake. People that consume dates regularly have more bowel movements than when they don’t eat them. It’s almost like an ON/OFF switch for bowel movements.

3. Dates have many antioxidants

Dates contain three important antioxidants:

  • Flavonoids
  • Phenolic acid
  • Carotenoids

Flavonoids primarily help reduce inflammation and have the potential for preventing some types of cancer, diabetes, and even Alzheimer’s disease.

Similarly, phenolic acid helps with reducing inflammation and lowering the risk of heart disease and cancer.

Carotenoids are known for helping with eye health and promoting heart health.

Which has more potassium dates or figs?

Dates Vs. Figs
Dates Vs. Figs

Dates and figs have a similar amount of potassium, and both serve as an excellent source of potassium. However, dates have more minerals and vitamins such as magnesium, manganese, vitamin B6, and B5.

Still, if you want to add more potassium to your diet, both figs and dates will do the trick. On the other hand, if your goal is to limit potassium intake, it might be better to limit or even skip them entirely.

Do dates have more potassium than bananas?

Dates Vs. Bananas
Dates Vs. Bananas

Bananas are famous for their potassium content. However, many foods have much more potassium pound per pound. Dates are one of them and have double the amount of potassium.

To paint a picture, a small banana (around 100 g) has about 360 mg potassium while the same serving of dates has 656-696 mg of potassium. That’s a considerable difference, although it’s much easier to eat a banana or even two than a serving of dates.

Medjool dates vs. deglet noor

The two most popular dates have many differences:

  • They look different
  • They taste different
  • They are different in size

Let’s start with the look and size. Medjool dates are much larger and lighter in color, while deglet noor dates are smaller in size and are a bit darker.

Medjool dates are also a lot sweeter than deglet and are less chewy. That’s why they’re used more for baking than standalone.

Deglet Noor dates have a fleshier texture that’s less sweet and remind of cashew butter.

Can you take in too much potassium from dates?

If you’re on a low-potassium diet, it’s far too easy to add too much potassium into your body by eating dates. One pitted Deglet Noor date contains around 45-50 mg of potassium. If you eat ten of them, you’re already at 10% of the daily value, which is 4,700 mg.

A low-potassium diet recommends a potassium intake between 2,000 and 3,000 mg. In that case, ten dates will be between 16 and 25% of recommended daily potassium intake, and that’s far too much from a single meal or snack.

You should be more careful with Medjool dates as they are generally larger, and therefore one Medjool date has more potassium – around 167 mg. Eating even one of them is probably too much on a low-potassium diet.

Can you eat dates on a low potassium diet?

Although dates are a high-potassium fruit, it doesn’t mean that you can’t eat a couple of deglet noor dates here or there to get other dietary benefits that they have. We already know that one deglet noor date has around 50 mg potassium.

Chopping it up and adding it to your breakfast cereal, for example, will sweeten it up and give you all the benefits that they have.

Once again, Medjool dates are larger, and you should only eat a small piece of it in order to stay within bounds of your dietary regimen.


Dates are an excellent source of magnesium, manganese, phosphorus, pantothenic acid, niacin, vitamin B6, and potassium.

However, they have so much potassium that people following a low-potassium diet should tread lightly, while the general population can indeed use dates to boost their potassium intake as well as other vitamins and minerals.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.