Dates vs Sweet Potato Chips
Side-by-side macro comparison. Dates vs Sweet Potato Chips per their standard serving sizes.
Sweet Potato Chips
per 1 oz (28g)
Macro Comparison Table
| Macro | Dates | Sweet Potato Chips | Difference |
|---|---|---|---|
| Calories | 133 cal | 140 cal | -5% Dates |
| Protein | 0.9g | 1g | -10% Dates |
| Carbs | 36g | 18g | +100% Dates |
| Fat | 0.1g | 7g | -99% Dates |
Differences shown relative to Dates. Positive = Dates has more.
Quick Take
Dates delivers 133 calories per serving with 0.9g protein, 36g carbs, and 0.1g fat. Sweet Potato Chips delivers 140 calories with 1g protein, 18g carbs, and 7g fat. The most meaningful difference: they're within 7 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Dates gives you 7 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Sweet Potato Chips delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Sweet Potato Chips brings 140 calories — useful when you're chasing a surplus and struggling to eat enough. Sweet Potato Chips delivers 1g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Sweet Potato Chips fits cleanly into keto with only 18g carbs. Dates at 36g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Dates or Sweet Potato Chips?
Sweet Potato Chips has more protein: 1g vs 0.9g per serving. That's a difference of 0.09999999999999998g.
Which has fewer calories, Dates or Sweet Potato Chips?
Dates has 133 calories per serving vs 140 calories in Sweet Potato Chips — a difference of 7 calories.
Is Dates or Sweet Potato Chips better for keto?
Sweet Potato Chips is the better keto choice at 18g carbs per serving vs 36g carbs in Dates.
Is Dates or Sweet Potato Chips better for weight loss?
For weight loss, Dates gives you more calorie flexibility (7 cal less per serving). For preserving muscle during a deficit, Sweet Potato Chips delivers more protein per calorie. Most people on cuts benefit from Sweet Potato Chips.
Which Is Better for Your Goal?
🔥 Weight Loss
Dates
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Sweet Potato Chips
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sweet Potato Chips
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Dates and Sweet Potato Chips stack up:
Full Dates guide • Full Sweet Potato Chips guide • All comparisons