Calories in Dates
Dates has about 66 calories per 1 date (24 g), or 277 kcal per 100 g. That serving gives you 0.4 g protein, 18 g carbs and 0 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Dates, medjool).
| Nutrient | Per 100 g | 1 date (24 g) | 3 dates (72 g) |
|---|---|---|---|
| Calories | 277 kcal | 66 kcal | 199 kcal |
| Protein | 1.8 g | 0.4 g | 1.3 g |
| Carbohydrates | 75 g | 18 g | 54 g |
| Fat | 0.2 g | 0 g | 0.1 g |
| Fiber | 6.7 g | 1.6 g | 4.8 g |
| Sugar | 66.5 g | 16 g | 47.9 g |
| Sodium | 1 mg | 0 mg | 1 mg |
About Dates
Dates are dried fruit, so the sugar is concentrated: about 275 kcal per 100 g, or 65 kcal per Medjool date. Three at iftar is 200 kcal — a sensible, traditional way to break a fast, but not a free food.
Tip: Stop at three. Dates are the easiest thing to eat ten of without noticing.
Burn off 66 kcal
Rough estimates for a 70 kg adult.
- Brisk walking15 min
- Running6 min
- Cycling8 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your dates and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in dates?+
About 66 kcal per 1 date (24 g), or 277 kcal per 100 g. Concentrated natural sugar; fibre and potassium, but calorie-dense.
How many calories in 3 dates?+
3 dates (72 g) is roughly 199 kcal with 1.3 g protein, 54 g carbs and 0.1 g fat.
How much protein is in dates?+
About 0.4 g per 1 date. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is dates good for weight loss?+
Dates is calorie-dense (277 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.