Dates vs Pine Nuts

Per 100 g, Dates has 313 kcal and 2.5 g protein, while Pine Nuts has 593 kcal and 12.7 g protein.

Dates

313
kcal per 100 g
2.5 g protein

Pine Nuts

593
kcal per 100 g
12.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dates Pine Nuts Difference
Calories Fewer calories for the same weight 313 kcal better 593 kcal 47%
Protein More protein helps with fullness and muscle 2.5 g 12.7 g better 80%
Carbs Lower carbs suits low-carb and diabetic diets 72.5 g 26.7 g better 63%
Fat Lower fat means lower calorie density 0.6 g better 48.7 g 99%
Fiber More fibre improves fullness and digestion 9.4 g better 3.7 g 61%
Sugar Less sugar means a gentler blood-sugar response 68.8 g 4.7 g better 93%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Dates

Dates is the lighter choice at 313 kcal per 100 g against 593 for Pine Nuts — about 47% fewer calories for the same weight on your plate. That does not make Pine Nuts a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Pine Nuts

Pine Nuts is the stronger protein source, with 12.7 g per 100 g against 2.5 g for Dates. To match that from Dates you would have to eat roughly 5.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dates vs Pine Nuts — common questions

Pine Nuts has more calories — about 593 kcal per 100 g compared with 313 kcal for Dates.

Pine Nuts has more protein — 12.7 g per 100 g against 2.5 g for Dates.

Dates is the lighter choice at 313 kcal per 100 g against 593 for Pine Nuts — about 47% fewer calories for the same weight on your plate. That does not make Pine Nuts a bad food; it means the portion has to be smaller to fit the same calorie budget.

Pine Nuts is the stronger protein source, with 12.7 g per 100 g against 2.5 g for Dates. To match that from Dates you would have to eat roughly 5.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 906 kcal and 15.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Dates has the edge, mainly on calorie density. Per 100 g, Dates has 313 kcal and 2.5 g protein, while Pine Nuts has 593 kcal and 12.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dates nutrition & serving sizes
Full Pine Nuts nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.