Fiber breakdown
Soluble 3.6 g (28%)Insoluble 9.2 g (72%)
| Serving | 1 cup |
|---|---|
| Total fiber | 12.8 g |
| Soluble fiber | 3.6 g |
| Insoluble fiber | 9.2 g |
| Share of 28 g daily target | 46% |
| Category | Fruits |
| Food type | Whole food |
Fiber content
Fiber in Date
A 1 cup serving of date contains 12.8 g of dietary fiber — an excellent source of fiber, about 46% of a 28 g daily target.
12.8 g
per 1 cupHow much fiber is in date?
Date delivers 12.8 grams of dietary fiber in a typical 1 cup serving, which makes it an excellent source of fiber. That covers roughly 46% of a 28 gram daily reference intake, so it can make a real dent in your fiber goal for the day.
Of that total, about 3.6 g is soluble fiber (which forms a gel in the gut and helps with cholesterol and blood-sugar) and 9.2 g is insoluble fiber (which adds bulk and supports regularity).
USDA FoodData Central FNDDS 2021-2023; FDC ID 2709203; total dietary fiber nutrient 1079. Total fiber is from USDA FNDDS; soluble and insoluble grams are category-based estimates, not lab-measured values.
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