How Many Calories in a Date? Nutrition Facts & Macros
One Medjool date (24g) has 66 calories
Protein 0.4g · Carbs 18g · Fat 0g
Dates are nature's candy — intensely sweet, chewy, and packed with energy. Whether you're using them as a natural sweetener, fueling a workout, or tracking your macros, knowing the exact nutrition facts helps. Here's everything you need to know about date calories and macros, based on USDA data. Medjool dates contain only about 21% water, making them one of the most calorie-dense fruits.
1159 kJ · per 100g · Water: 21.32 g
Calorie Calculator: Date (Medjool)
24 g Date (Medjool) contains 66 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 Medjool date (24g) | 66 kcal | 0.4g | 18g | 0g |
| 4 dates (96g) | 266 kcal | 1.7g | 72g | 0.1g |
| 1 cup chopped (147g) | 407 kcal | 2.7g | 110.2g | 0.2g |
| 100 grams | 277 kcal | 1.8g | 75g | 0.2g |
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| Date (Medjool) | per 100g |
|---|---|
| Calories | 277 kcal |
| Protein | 1.81 g |
| Fat | 0.15 g |
| Carbs | 74.97 g |
| Fiber | 6.7 g |
| Sugar | 66.47 g |
| Sodium | 1 mg |
| Potassium | 696 mg |
| Magnesium | 54 mg |
| Phosphorus | 62 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.249 mg |
| Folate | 15 mcg |
| Water | 21.32 g |
Source: USDA FoodData Central (FDC ID: 168191) · Data verified April 2026
Variations
Deglet Noor dates
282 kcal per 100g — slightly more than Medjool (277 kcal). Smaller, firmer, less sweet. Protein 2.45g, carbs 75.03g, fiber 8g per 100g. More fiber than Medjool. Better for cooking and baking, Medjool better for snacking.
Frequently Asked Questions
How many calories are in a date?
One Medjool date (24g) contains approximately 66 calories. Per 100g, Medjool dates have 277 calories — one of the highest among fruits. Four dates (96g) have about 266 calories, nearly as much as a full meal snack. Dates are very calorie-dense due to their low water content (21%).
How many carbs are in a date?
Per 100g, Medjool dates contain 74.97g of carbohydrates, of which 66.47g is sugar and 6.7g is fiber. One date (24g) has about 18g of carbs. Dates are extremely high in carbs and sugar — not suitable for low-carb or keto diets.
Are dates good for weight loss?
Dates are calorie-dense at 277 kcal per 100g, so they're not ideal for weight loss in large amounts. However, 1-2 dates (66-132 kcal) can be a healthier alternative to candy or processed sweets. Their 6.7g of fiber per 100g helps with satiety. The key is strict portion control.
Are dates a healthy snack?
Dates are nutritious but calorie-dense. They're rich in potassium (696mg per 100g — more than bananas), magnesium (54mg), and fiber (6.7g). They contain no fat and provide quick energy from natural sugars. Healthy in small portions (1-3 dates), but easy to overeat due to their sweetness.
Medjool dates vs Deglet Noor — what's the difference?
Medjool dates have 277 kcal per 100g, Deglet Noor have 282 kcal — very similar. Medjool are larger, softer, and more caramel-like. Deglet Noor are smaller, firmer, and less sweet with slightly more fiber (8g vs 6.7g). Both are nutritious — Medjool are preferred for snacking, Deglet Noor for cooking and baking.
Can dates replace sugar?
Dates are often used as a natural sweetener in smoothies, energy bars, and baking. They contain 66.47g sugar per 100g (vs pure sugar at 100g). The advantage: dates also provide fiber (6.7g), potassium, and magnesium that pure sugar lacks. Date paste (blended dates) can replace sugar 1:1 in many recipes, with fewer calories and more nutrients.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Date (Medjool) | 277 | 1.81g | 74.97g | 0.15g |
| Honey | 304 | 0.3g | 82.4g | 0g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Grapes | 69 | 0.72g | 18.1g | 0.16g |
| Raisins | 299 | 3.07g | 79.18g | 0.46g |
per 100g
Per 100g, Medjool dates have 277 kcal — far more than most fruits: bananas (89 kcal), grapes (69 kcal), apples (52 kcal). This is because dates have only 21% water vs 75-95% in fresh fruits. One date (66 kcal) packs as much energy as a whole medium apple.
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