Nutrition facts · Fruit
Calories in Dates
Dates (Deglet Noor) have 282 calories per 100 g, and one pitted date (7.1 g) has about 20 calories. Almost all of those calories come from carbohydrates, mainly natural sugars, with very little protein or fat.
Calories come from: Carbs 96% · Fat 1% · Protein 3%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 282 kcal | 2.5 g | 75 g | 0.4 g |
| 1 date, pitted | 7.1 g | 20 kcal | 0.2 g | 5.3 g | 0 g |
| 1 cup, chopped | 147 g | 415 kcal | 3.6 g | 110.3 g | 0.6 g |
Full nutrition (Per 100 g)
| Calories | 282 kcal |
|---|---|
| Protein | 2.5 g |
| Carbohydrates | 75 g |
| of which sugars | 63.4 g |
| Fiber | 8 g |
| Fat | 0.4 g |
| of which saturated | 0 g |
| Sodium | 2 mg |
What changes the calories
- Date size varies a lot by variety, so larger types like Medjool carry more calories per date than a small Deglet Noor, even though the per-gram values are broadly similar.
- Weighing dates with the pit in will overstate the edible amount, since the pit has no calories but adds weight.
- Dates stuffed with nut butter, cheese or nuts, or coated in chocolate, gain the calories of those fillings and coatings.
- Chopped dates pack densely into a cup, which is why 1 cup chopped reaches 415 calories.
Tips for logging it accurately
- Weigh dates after pitting, or count them and log by the piece using the pitted serving size.
- Log fillings, coatings and syrups as separate items so they are not missed.
- In BerryFit, snap a photo of your dates and adjust the count or weight so the entry matches what you ate.
Log Dates in seconds
Snap a photo of your meal or search for Dates in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one date?
One pitted Deglet Noor date (7.1 g) has about 20 calories, with 5.3 g of carbs and 0.2 g of protein. Larger varieties will have more per date.
How much sugar is in dates?
Dates have 63.4 g of sugar per 100 g, out of 75 g of total carbs. They also provide 8 g of fiber per 100 g.
Are dates higher in calories than other dried fruit?
They sit in the middle: dates have 282 calories per 100 g, compared with 299 for raisins, 249 for dried figs and 240 for prunes. Dried goji berries are higher at 349.
Do dates have fat or protein?
Very little: 100 g of dates has 2.5 g of protein and 0.4 g of fat. Nearly all their calories come from carbohydrates.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Dates, deglet noor, FDC ID 171726); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
