Calories in Dates: Nutrition Facts and Serving Guide
A single Medjool date has about 66 calories. See the full nutrition breakdown by type and serving size with expert FAQ.
Dates are one of the most energy-dense fruits available. They are nature's candy — intensely sweet, chewy, and packed with quick energy, fiber, and minerals. Whether you use them as a natural sweetener or a pre-workout snack, understanding their nutrition is essential for portion control.
Calories by serving size (Medjool dates):
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Potassium |
|---|---|---|---|---|---|---|
| 1 date | ~24 g | 66 kcal | 18 g | 16 g | 1.6 g | 5% DV |
| 2 dates | ~48 g | 133 kcal | 36 g | 32 g | 3.2 g | 10% DV |
| 4 dates | ~96 g | 266 kcal | 72 g | 64 g | 6.4 g | 20% DV |
| 100 g | 100 g | 277 kcal | 75 g | 66 g | 6.7 g | 20% DV |
Medjool vs Deglet Noor (per date):
| Type | Weight | Calories | Sugar | Fiber |
|---|---|---|---|---|
| Medjool | ~24 g | 66 kcal | 16 g | 1.6 g |
| Deglet Noor | ~7 g | 20 kcal | 5 g | 0.6 g |
Dates are exceptionally rich in potassium, magnesium, copper, and manganese. They also contain significant amounts of iron and B vitamins.
Frequently Asked Questions (FAQ)
How many calories are in a single Medjool date?
One Medjool date weighing about 24 grams contains approximately 66 calories. Nearly all of those calories come from carbohydrates — 18 grams total, of which 16 grams are natural sugars. Despite their high sugar content, dates also provide 1.6 grams of fiber per fruit and a meaningful amount of potassium.
Are dates too high in sugar for a diet?
Dates are very high in natural sugar — about 66 grams per 100 grams, which is more than most other fruits. However, they can still fit into a healthy diet when consumed in moderation. Limit yourself to 1–3 dates per serving. Their fiber and mineral content slow digestion, and their intense sweetness means a small amount can satisfy a craving.
What is the difference between Medjool and Deglet Noor dates?
Medjool dates are larger, softer, and more caramel-like in flavor. Each Medjool date has about 66 calories. Deglet Noor dates are smaller, firmer, and less sweet, with about 20 calories each. If you are watching calories, Deglet Noor dates allow you to eat more pieces for the same calorie count.
Are dates a good pre-workout snack?
Dates are one of the best natural pre-workout foods. Their high concentration of easily digestible sugars provides rapid energy without the crash associated with processed snacks. Two Medjool dates (133 calories) eaten 30–45 minutes before exercise deliver quick fuel for high-intensity workouts. Many professional athletes use dates as their go-to training snack.
Can dates replace refined sugar in recipes?
Yes. Date paste (blended dates with water) is an excellent natural sweetener for smoothies, baked goods, and energy bars. While dates are still high in sugar, they bring fiber, potassium, and antioxidants along with the sweetness. As a general rule, use two-thirds the amount of date paste compared to the sugar called for in a recipe.
How many calories are in a single Medjool date?
Are dates too high in sugar for a diet?
What is the difference between Medjool and Deglet Noor dates?
Are dates a good pre-workout snack?
Can dates replace refined sugar in recipes?
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