Calories in Dates: Nutrition Facts & Serving Sizes
Per 1 date, pitted (24g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One pitted date (24g) contains 66.5 calories with 0.4g of protein, 18g of carbs, and 0g of fat. Per 100g, dates provide 277 calories with 1.8g of protein, 75g of carbs, and 0.2g of fat. Sugar is very high at 66.5g per 100g, mostly from natural glucose and fructose. Fiber is 6.7g per 100g. Potassium is high at 696mg per 100g (about 15% daily value). Magnesium is 54mg per 100g. Calcium provides 64mg per 100g. Sodium is only 1mg per 100g. Dates are dried fruits from the date palm tree, primarily the Medjool and Deglet Noor varieties. Medjool dates are larger and caramel-like in texture. Deglet Noor are smaller and firmer. Dates are intensely sweet natural sources of quick energy, used as natural sweeteners in smoothies, energy balls, and baking.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 date, pitted (24g) | 66.5 | 0.4g | 18g | 0g | 1.6g |
| 100g | 277 | 1.8g | 75g | 0.2g | 6.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 277 | 14% |
| Protein | 1.8g | 4% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 75g | 27% |
| Dietary Fiber | 6.7g | 24% |
| Sugars | 66.5g | 133% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 64mg | 5% |
| Iron | 0.9mg | 5% |
| Potassium | 696mg | 15% |
| Vitamin A | 7mcg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 54mg | 13% |
| Phosphorus | 62mg | 5% |
| Zinc | 0.4mg | 4% |
| Folate | 15mcg | 4% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.6mg | 10% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Dates
Dates are nature's candy with a legitimate nutritional profile that sets them apart from added sugars. Despite the high calorie and sugar content, dates provide fiber and minerals that refined sugar does not.
Fiber at 6.7g per 100g (1.6g per date) slows the absorption of the high sugar content, blunting the insulin response compared to an equivalent amount of refined sugar. For a food with 66.5g of sugar per 100g, the glycemic index of dates is surprisingly moderate at around 42-55.
Potassium at 696mg per 100g is outstanding. A single date provides about 167mg of potassium, contributing meaningfully toward the 3500-4700mg daily target. Potassium supports blood pressure regulation, muscle contractions, and electrolyte balance.
Magnesium at 54mg per 100g supports muscle function, sleep, and insulin sensitivity. Calcium at 64mg per 100g contributes to bone health. These mineral contributions make dates more nutritionally dense than candy despite similar calorie counts.
For athletes and active people, dates are a useful pre-workout carbohydrate source. Two to three dates before training provide about 130-200 calories of quick-release sugar to fuel the session. Many professional athletes use dates as a natural alternative to commercial energy gels.
As a natural sweetener, dates blended into smoothies or processed into balls with nuts and oats create energy-dense, satisfying treats without processed ingredients.
Dietary Considerations
Dates are not keto-friendly at 75g carbs per 100g. For weight loss, dates are calorie-dense (277 cal/100g) and easy to overeat. Portion control is critical: 2-3 dates per sitting is a reasonable treat. They are vegan, gluten-free, and dairy-free. The high sugar (66.5g per 100g) means large quantities spike insulin significantly. Best used as a pre-workout energy source or controlled natural sweetener.
Daily Intake (100g)
100g of date provides 14% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a date?
One pitted date (24g) contains about 66.5 calories. Per 100g, dates have 277 calories. A large Medjool date weighs about 24-30g and contains 66-83 calories depending on size.
Are dates good for weight loss?
Dates are calorie-dense at 277 cal per 100g and high in sugar (66.5g per 100g). They are not a weight loss food in large amounts. However, their fiber (6.7g per 100g) and sweetness can satisfy sugar cravings. Limiting to 2-3 dates as a treat fits within a calorie deficit.
Are dates high in sugar?
Yes, dates are very high in sugar at 66.5g per 100g. One date has about 16g of sugar. However, dates also have 6.7g of fiber per 100g which moderates the glycemic response, giving dates a lower glycemic index than their raw sugar content would suggest.
Are dates good for athletes?
Yes, dates are an excellent natural pre-workout carbohydrate source. Two to three dates before training provide 130-200 calories of quick-release natural sugars that fuel performance. They are used by many athletes as a natural alternative to commercial energy gels.
What are the health benefits of dates?
Dates provide potassium (696mg per 100g), magnesium (54mg per 100g), calcium (64mg per 100g), and fiber (6.7g per 100g). The fiber moderates sugar absorption, the potassium supports cardiovascular health, and the natural sugars provide accessible energy without processed ingredients.
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