Foods · Fruit
Calories in dates
Dates: about 277 calories per 100 g. A portion of 1 date, pitted (24 g) has about 66 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 277 | 1.8 g | 75 g | 0.2 g |
| 1 date, pitted | 24 g | 66 | 0.4 g | 18 g | 0 g |
Where the calories come from
- Protein 2%
- Carbs 97%
- Fat 0%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 277 kcal |
| Protein | 1.8 g |
| Carbohydrate | 75 g |
| of which sugars | 66.5 g |
| Fibre | 6.7 g |
| Fat | 0.2 g |
| Sodium | 1 mg |
| Potassium | 696 mg |
| Calcium | 64 mg |
| Iron | 0.9 mg |
| Water | 21.3 g |
How it compares with other fruit
Among the 29 fruit listed on this site, dates ranks number 28 from the lowest in calories per 100 g, and number 3 from the highest in protein per 100 g.
Fewer calories per 100 g
- Avocado 160 cal
- Banana 89 cal
- Pomegranate 83 cal
More calories per 100 g
- Raisins 299 cal
What 66 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of dates (1 date, pitted, 66 calories) equals about 15 minutes of walking or 7 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Dates, medjool”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in dates (1 date, pitted)?
About 66 calories (≈). That is 1 date, pitted (24 g) of dates, using the USDA reference value of 277 calories per 100 g.
How many calories are in 100 grams of dates?
About 277 calories (≈). One ounce (28 g) is about 79 calories.
How much protein is in dates?
1.8 g per 100 g, and about 2% of its calories come from protein (≈). A portion of 1 date, pitted has about 0.4 g.
Source
- USDA FoodData Central, SR Legacy: Dates, medjool (FDC ID 168191)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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