Calories in dates
Medjool. 277 kcal (1,159 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Medjool dates are large, soft dates that are about 21% water and two-thirds sugar by weight. They have 277 kcal (1159 kJ) per 100 g, almost entirely from carbohydrate, with 6.7 g of fibre and a notable 696 mg of potassium. Their size makes the per-date figure more useful than the per-100 g value for everyday counting.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 24 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 66 kcal | – |
| Energy | 278 kJ | – |
| Protein | 0.4 g | <1% |
| Total fat | 0 g | <1% |
| Trans | 0 g | – |
| Total carbohydrate | 18 g | 7% |
| Sugars | 15.95 g | – |
| Fibre | 1.6 g | 6% |
| Water | 5.1 g | – |
| Vitamins | ||
| Vitamin A | 1.7 µg | <1% |
| Vitamin C | 0 mg | 0% |
| Vitamin K | 0.6 µg | <1% |
| Thiamin (B1) | 0.012 mg | 1% |
| Riboflavin (B2) | 0.014 mg | 1% |
| Niacin (B3) | 0.4 mg | 2% |
| Pantothenic acid (B5) | 0.193 mg | 4% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 3.6 µg | <1% |
| Choline | 2.4 mg | <1% |
| Minerals | ||
| Calcium | 15.4 mg | 1% |
| Iron | 0.216 mg | 1% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 14.9 mg | 1% |
| Potassium | 167 mg | 4% |
| Sodium | 0.2 mg | <1% |
| Zinc | 0.106 mg | <1% |
| Copper | 0.087 mg | 10% |
| Manganese | 0.071 mg | 3% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 Medjool date, pitted | 24 | 66 | 278 | 0.4 | 18 | 0 |
| 3 dates | 72 | 199 | 834 | 1.3 | 54 | 0.1 |
| 5 dates | 120 | 332 | 1,391 | 2.2 | 90 | 0.2 |
Things worth knowing
- One pitted Medjool date (24 g) has 66 kcal / 278 kJ; three dates (72 g) have 199 kcal / 834 kJ, and five dates 332 kcal / 1391 kJ.
- Deglet Noor dates are similar per 100 g (282 kcal) but much smaller, about 7 g each, so one is roughly 20 kcal. A single Medjool equals about three Deglet Noor dates.
- Three Medjool dates supply about 500 mg of potassium (11% of the Daily Value) and 4.8 g of fibre.
- Although dates are whole fruit, their energy is closer to dried fruit than to fresh: per 100 g they have more than four times the calories of sweet cherries (63 kcal).
Converting these figures
One 1 medjool date, pitted of dates is 66 kcal, which is 278 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 86 g of dates to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 37 fruits in one table →
Source: USDA FoodData Central, SR Legacy 09421. Values are averages; individual samples vary with variety, growing conditions, and preparation.