Calories in Medjool dates.
277 kcal per 100 g.
Dates are dried fruit and behave like it: about 66 g of sugar per 100 g and 277 kcal. One pitted Medjool date is about 24 g and 66 kcal — the same as a small apple.
Dates, medjool · SR Legacy (2018-04) · USDA FDC 168191
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 277 kcal | 277 kcal |
| Protein | 1.81 g | 1.81 g |
| Carbohydrates | 75 g | 75 g |
| Fat | 0.15 g | 0.15 g |
| Fibre | 6.7 g | 6.7 g |
| Sugars | 66.5 g | 66.5 g |
| Saturated fat | Unknown | Unknown |
| Sodium | 1 mg | 1 mg |
| Salt (calculated from sodium) | 0.0025 g | 0.0025 g |
| Vitamin A (RAE) | 7 ug | 7 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | Unknown | Unknown |
| Vitamin K (phylloquinone) | 2.7 ug | 2.7 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.05 mg | 0.05 mg |
| Riboflavin | 0.06 mg | 0.06 mg |
| Niacin | 1.61 mg | 1.61 mg |
| Vitamin B6 | 0.25 mg | 0.25 mg |
| Folate, total | 15 ug | 15 ug |
| Vitamin B12 | Unknown | Unknown |
| Potassium | 696 mg | 696 mg |
| Calcium | 64 mg | 64 mg |
| Phosphorus | 62 mg | 62 mg |
| Magnesium | 54 mg | 54 mg |
| Iron | 0.9 mg | 0.9 mg |
| Zinc | 0.44 mg | 0.44 mg |
| Selenium | Unknown | Unknown |
| Iodine | Unknown | Unknown |
| Copper | 0.36 mg | 0.36 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Dates are already dried, so there is nothing to lose in cooking; blended into a sauce or baked into bars they contribute their full 277 kcal per 100 g, which is about 66 per pitted date. Recipes that call dates a "natural sweetener" are right about the source and wrong if they imply fewer calories — gram for gram, dates are 70% sugar.
Logging this food
Log by the date, not by the handful: a pitted Medjool is 24 g and 66 kcal, and four with coffee is 265 kcal, the same as a chocolate bar. Deglet Noor dates are smaller (about 7 g, 20 kcal each). Stuffed dates add the filling — a walnut half adds 33 kcal, a teaspoon of nut butter about 30.
Swaps and alternatives
Fresh fruit is the swap that changes the number: 100 g of orange is 47 kcal against 277 for dates, because the water is still in it. For the sweetness in a recipe, a date's sugar is interchangeable with about 17 g of table sugar (66 kcal) — no saving, but more fibre and potassium.