TempoLife › Calorie database › Fruit › Dates
Dates calories and nutrition facts
100 grams of dates contains 277 calories, with 1.8 g of protein, 75 g of carbohydrate and 0.2 g of fat. It provides 6.7 g of fiber and 66.5 g of sugar per 100 g. Most of its calories come from carbohydrate.
A single Medjool date is a 66-calorie sweet — nature's toffee, and priced accordingly in energy. Dates are the base of most "no added sugar" energy balls, which is technically true and calorically irrelevant. Two or three with coffee is a dessert; a bag on the desk is a habit.
Where the calories come from
Protein 2% Carbs 97% Fat 1%
How dates compares
Per 100 g, against the closest fruit in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Dates | 277 kcal | 1.8 g | 75 g | 0.2 g |
| Deglet noor date | 282 kcal | 2.5 g | 75 g | 0.4 g |
| Japanese persimmon, dried | 274 kcal | 1.4 g | 73.4 g | 0.6 g |
| Lychee, dried | 277 kcal | 3.8 g | 70.7 g | 1.2 g |
| Zante currants, dried | 290 kcal | 3.4 g | 77 g | 0.2 g |
Nutrition facts for dates
| Nutrient | Per 100 g | Per 1 date |
|---|---|---|
| Calories | 277 kcal | 66.5 kcal |
| Protein | 1.8 g | 0.4 g |
| Carbohydrate | 75 g | 18 g |
| Fat | 0.2 g | 0 g |
| Fiber | 6.7 g | 1.6 g |
| Sugar | 66.5 g | 16 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for dates — per 100 g and per portion.
Vitamins and minerals in dates
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Copper | 0.36 mg | 40% |
| Potassium | 696 mg | 15% |
| Vitamin B6 | 0.25 mg | 15% |
| Magnesium | 54 mg | 13% |
| Manganese | 0.3 mg | 13% |
| Niacin (B3) | 1.6 mg | 10% |
| Calcium | 64 mg | 5% |
| Iron | 0.9 mg | 5% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common dates servings
How many calories in a portion of dates — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 date, pitted (24 g) | 66.5 kcal | 0.4 g | 18 g | 0 g |
| 100 g (100 g) | 277 kcal | 2 g | 75 g | 0 g |
Log dates in one tap
TempoLife lets you search this food, pick your portion and save it to a private daily diary — or snap a photo of the whole meal and edit the estimate. Free to start.
Related guides
Frequently asked questions
How many calories are in dates?
Dates has 277 calories per 100 grams. A typical serving of 1 date (24 g) has about 66.5 calories.
How much protein is in dates?
Dates contains 1.8 g of protein per 100 g, or about 0.4 g per 1 date.
How much sugar is in dates?
Dates contains 66.5 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
How much fiber does dates have?
Dates has 6.7 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these dates calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168191 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
