Dates vs Pistachios

Per 100 g, Dates has 313 kcal and 2.5 g protein, while Pistachios has 540 kcal and 23.3 g protein.

Dates

313
kcal per 100 g
2.5 g protein

Pistachios

540
kcal per 100 g
23.3 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 Pistachios Difference
Calories Fewer calories for the same weight 313 kcal better 540 kcal 42%
Protein More protein helps with fullness and muscle 2.5 g 23.3 g better 89%
Carbs Lower carbs suits low-carb and diabetic diets 72.5 g 15.7 g better 78%
Fat Lower fat means lower calorie density 0.6 g better 42.3 g 99%
Fiber More fibre improves fullness and digestion 9.4 g 10.7 g better 12%
Sugar Less sugar means a gentler blood-sugar response 68.8 g 8 g better 88%
"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 540 for Pistachios — about 42% fewer calories for the same weight on your plate. That does not make Pistachios a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Pistachios

Pistachios is the stronger protein source, with 23.3 g per 100 g against 2.5 g for Dates. To match that from Dates you would have to eat roughly 9.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dates vs Pistachios — common questions

Pistachios has more calories — about 540 kcal per 100 g compared with 313 kcal for Dates.

Pistachios has more protein — 23.3 g per 100 g against 2.5 g for Dates.

Dates is the lighter choice at 313 kcal per 100 g against 540 for Pistachios — about 42% fewer calories for the same weight on your plate. That does not make Pistachios a bad food; it means the portion has to be smaller to fit the same calorie budget.

Pistachios is the stronger protein source, with 23.3 g per 100 g against 2.5 g for Dates. To match that from Dates you would have to eat roughly 9.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 853 kcal and 25.8 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 Pistachios has 540 kcal and 23.3 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 Pistachios 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.