Dates (Medjool) Calories & Nutrition Facts
Naturally sweet dried fruit rich in potassium, fiber, and natural sugars, used as a healthy sweetener.
Quick answer
How many calories are in Dates (Medjool)?
Dates (Medjool) has 277 calories per 100g. A 1 pitted Medjool date (24g) has about 66 calories. It is a calorie-dense food, with most calories coming from carbs.
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Source review
Medjool Dates Source Review: 1 Date, 2 Dates, and 100g Calories
Reviewed May 20, 2026. This page treats Medjool dates as a high-carbohydrate dried fruit where one-date and two-date portions answer search intent better than only a 100g database row.
- The page uses 277 calories per 100g and scales a pitted Medjool date at about 24g, which gives about 66 calories for one date and 133 calories for two dates.
- Natural sugar is the main calorie source, so stuffed dates, date paste, syrup, and chopped dates in baked goods should be tracked separately.
- The 100g reference is useful for comparing dried fruits, but realistic snacks are usually one to three dates.
- Medjool and Deglet Noor dates can differ in average size, so gram weight is better than date count when precision matters.
Practical Portion Guide for Dates (Medjool)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 pitted Medjool date (24g) | 66 kcal | 0.4g | 18.0g | 16.4g | 0.0g |
| 2 Medjool dates (48g) | 133 kcal | 0.9g | 36.0g | 32.8g | 0.1g |
| 3 Medjool dates (72g) | 199 kcal | 1.3g | 54.0g | 49.2g | 0.1g |
| 100g USDA reference | 277 kcal | 1.8g | 75.0g | 68.3g | 0.2g |
Dates are easy to undercount because one fruit is small but calorie-dense. Track one pitted date at about 24g, two dates at about 48g, and use grams for chopped dates in recipes.
% Daily Value: 1 pitted Medjool date (24g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 168191 (Dates, medjool); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 pitted Medjool date (24g) | % DV |
|---|---|---|---|---|
| Protein | 1.8g | 4% | 0.4g | 1% |
| Dietary fiber | 6.7g | 24% | 1.6g | 6% |
| Total carbohydrate | 75g | 27% | 18g | 7% |
| Total fat | 0.2g | 0% | 0g | 0% |
| Sodium | 1mg | 0% | 0mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 696mg | 15% | 167mg | 4% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 168191.
Where Dates (Medjool) Ranks (USDA Comparisons)
Dates (Medjool) appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 42 (Low)
How Dates (Medjool) Fits Into a Diet
Medjool dates work best as a compact sweet fruit, pre-workout carbohydrate, smoothie sweetener, or measured dessert add-in when you want quick energy in a small volume.
Pair dates with Greek yogurt, cottage cheese, nuts, peanut butter, oats, or a protein shake when you want the sweetness to be more filling.
The data uses a Medjool date reference. Deglet Noor dates, date paste, chopped dates, syrup, and stuffed dates can have different serving weights and added ingredients.
Plan Around Dates (Medjool)
Medjool Date Calories
See the 66-calorie one-date answer and 133-calorie two-date table with USDA source notes.
Calorie Deficit Calculator
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Compare Dates (Medjool) With Similar Fruits
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Dates (Medjool) | 277 kcal | 1.8g | 75g | 0.2g | 6.7g |
| Apple | 52 kcal | 0.3g | 14g | 0.2g | 2.4g |
| Banana | 89 kcal | 1.1g | 23g | 0.3g | 2.6g |
| Orange | 47 kcal | 0.9g | 12g | 0.1g | 2.4g |
| Mango | 60 kcal | 0.8g | 15g | 0.4g | 1.6g |
| Strawberry | 32 kcal | 0.7g | 7.7g | 0.3g | 2g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Dates (Medjool): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Dates (Medjool) high in protein?
Dates (Medjool) has 1.8g protein per 100g, which is 4% of the 50g FDA Daily Value. 1 pitted Medjool date (24g) supplies about 0.4g, or 1% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Dates (Medjool) a good source of potassium?
USDA FoodData Central lists 696mg potassium per 100g for Dates, medjool (FDC ID 168191), which is 15% of the 4,700mg Daily Value. 1 pitted Medjool date (24g) provides about 167mg, or 4% DV, a low contribution by the FDA 5% guide.
How many calories are in Dates (Medjool)?
Dates (Medjool) contains 277 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 7 calories from protein, 300 calories from carbohydrates, and 2 calories from fat; these estimates may not add up exactly to the listed total.
Is Dates (Medjool) good for weight loss?
Dates (Medjool) is calorie-dense at 277 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Dates (Medjool)?
Dates (Medjool) contains 1.8g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Dates (Medjool)?
Track Dates (Medjool) by grams when precision matters. A practical starting point is 1 pitted Medjool date (24g), which is about 66 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Dates (Medjool) keto-friendly?
Dates (Medjool) is not ideal for strict keto diets due to its 75g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Dates (Medjool) good for diabetics?
People with diabetes should use caution with Dates (Medjool), which has a listed glycemic index of 42. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Dates (Medjool)?
Calorique's food profile lists vitamins B6, B5, Niacin and minerals including Potassium, Magnesium, Copper, Manganese for Dates (Medjool). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Dates (Medjool)?
Calorique standardizes Dates (Medjool) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
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