Fruit

How much fiber is in dates?

Dates have 4 g of fiber per 3 dates (60 g). That is 14% of the daily value and a good amount for a fruit.

per 3 dates

6.7g

per 100 g

14%

daily value

#9of 39

fruits

Soluble vs insoluble

Soluble 1.2g 30% Insoluble 2.8g 70%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About dates and fiber

Three dates provide 4 grams of fiber in a very small, sugar-dense package. Medjool dates are larger than deglet noor, so three medjools can be closer to 5 grams.

Counts toward plant diversityHigh FODMAP at this serving

How dates compares to other fruits

Per typical serving. The highest fruit in the database is raspberries at 8 g.

Food	Serving	Fiber	Per 100 g	% DV
Dried Figs	1/4 cup	4.7 g	9.4 g	17%
Avocado	1/2 medium	4.6 g	6.8 g	16%
Apple	1 medium	4.4 g	2.4 g	16%
Dates	3 dates	4 g	6.7 g	14%
Passion Fruit	2 fruits	3.7 g	10.3 g	13%
Blueberries	1 cup	3.6 g	2.4 g	13%
Pomegranate	1/2 cup seeds	3.5 g	4 g	13%

All 39 fruits ranked by fiber

Servings to reach a daily goal

7×

servings of dates to reach 25 g, the adequate intake for adult women

10×

servings of dates to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for dates

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Dates, medjool	6.7 g	–	–
Dates, deglet noor	8 g	–	–
Date	8 g	–	–
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	9.3 g	–	–
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	6.9 g	–	–

Frequently asked questions

How much fiber is in dates?

3 dates of dates, about 60 grams, contains 4 grams of dietary fiber. That is 6.7 grams of fiber per 100 grams and 14% of the 28 gram daily value.

Are dates high in fiber?

Dates are a good source at 4 g per serving, ranking 9 of 39 fruits in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in dates soluble or insoluble?

About 30% of the fiber in dates is soluble (1.2 g) and 70% is insoluble (2.8 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of dates would reach a daily fiber goal?

It would take about 7 servings to reach 25 g (the adequate intake for adult women) and 10 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.