Calories in Dates
Dates contain 282 kcal per 100g — extremely calorie-dense for a fruit due to natural sugar concentration (66g sugar per 100g). One Medjool date: 66 kcal.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 Medjool date (~24g) | 66 | 18 | 0.4 | 0 | 1.6 |
| 1 Deglet Noor date (~7g) | 20 | 5 | 0.2 | 0 | 0.6 |
| 3 Medjool dates | 200 | 54 | 1.2 | 0.1 | 4.8 |
| 100g Medjool dates | 277 | 75 | 1.8 | 0.2 | 6.7 |
| 1/2 cup chopped dates (~63g) | 175 | 47 | 1.1 | 0.1 | 4.2 |
Glycemic index
42
About these numbers
Dates are one of the most calorie-dense whole foods — 277 kcal per 100g, almost all from natural sugar (66g per 100g). A single Medjool date is 66 kcal — equivalent to a small fruit serving in a single chewy bite. Despite the sugar concentration, dates have a moderate GI (~42) due to fiber content, and they provide potassium, magnesium, and meaningful fiber.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
Related foods
Frequently asked questions
- How many calories in a date?
- Medjool date (~24g): 66 kcal — high for a single piece of fruit. Smaller Deglet Noor date: 20 kcal. Per 100g: 277 kcal.
- Are dates good for weight loss?
- Limited. The very high calorie density per piece (66 kcal per Medjool date) makes overconsumption easy. 1-2 dates as a planned snack fits most diets; eating "a handful" can easily reach 200+ kcal of pure sugar. For weight loss, use dates strategically (1-2 daily) rather than as casual snacks.
- Are dates diabetes-friendly?
- In small quantities. GI ~42 (low-medium), GL per Medjool date is ~8 (moderate). The fiber content slows absorption substantially. For T2D: 1-2 dates as a snack with nuts or paired with protein is acceptable; 5+ dates is a large glucose load.
- Are dates a natural sugar?
- Yes — but "natural" doesn't mean low-impact. The sugars in dates (mostly glucose and fructose) are chemically identical to refined sugar. The advantage is fiber (1.6g per Medjool date), minerals (potassium, magnesium), and polyphenols not present in table sugar. For people transitioning off processed sugar, dates are a reasonable bridge food.
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