Dates (Medjool) — Nutrition & Calories
Dates (Medjool) per 100g: 277 cal · 1.8g protein · 75g carbs · 0.2g fat · 6.7g fiber. Naturally sweet dried fruit rich in potassium, fiber, and natural sugars, used as a healthy sweetener.
Dates (Medjool) contains 277 calories per 100g serving — 1.8g protein, 75g carbs, 0.2g fat, 6.7g fiber, 1mg sodium. Per 100g: 277 calories. Vegan. Higher in carbs. Gluten-free. Naturally sweet dried fruit rich in potassium, fiber, and natural sugars, used as a healthy sweetener.
Dates (Medjool) Macros (per 100g)
Dates (Medjool) Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 277 cal | 1.8g | 75.0g | 0.2g |
| 100g | 277 cal | 1.8g | 75.0g | 0.2g |
| 200g | 554 cal | 3.6g | 150.0g | 0.4g |
| 1 cup (~240g) | 665 cal | 4.3g | 180.0g | 0.5g |
| 1 oz (28g) | 78 cal | 0.5g | 21.0g | 0.1g |
Burn Off Dates (Medjool) (277 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 277 calories from Dates (Medjool):
- Walking (3 mph)65 min
- Running (6 mph)23 min
- Cycling (moderate)30 min
- Swimming (moderate)38 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Dates (Medjool)?
Dates (Medjool) contains 277 calories per 100g serving. That's 277 calories per 100g, or 665 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Dates (Medjool)?
Dates (Medjool) has 1.8g of protein per 100g (1.8g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Dates (Medjool) suitable for keto diet?
Dates (Medjool) contains 75g carbs per serving, which may exceed strict keto thresholds (typically 20-50g carbs/day total). Consume in moderation if on keto.
Is Dates (Medjool) suitable for vegans?
Yes, Dates (Medjool) is vegan. It contains no animal products. Often used in plant-based diets for fiber.
What are the macros for Dates (Medjool)?
Per 100g: 277 calories, 1.8g protein (3% cal), 75g carbs (108% cal), 0.2g fat (1% cal). Fiber: 6.7g. Sodium: 1mg.
How much Dates (Medjool) should I eat to lose weight?
For weight loss, Dates (Medjool) fits a calorie deficit if portioned. A typical 500 cal/day deficit means Dates (Medjool) can comprise up to 180g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.