Calories in Dates: Medjool, Small Dates and Serving Sizes

One pitted Medjool date has about 66 calories. One smaller Deglet Noor date has about 23. Those are reference portions, not a promise that every date in the box weighs the same.

How many calories are in one date?

The answer depends on which date you mean. A reference Medjool is about three times the calories of a reference Deglet Noor because it is much larger. Per gram, the two varieties are fairly similar. If a packet simply says “dates,” check the variety and serving weight before choosing a food-log entry.

Values above come from reference entries for pitted fruit; the multi-date rows are simple multiples rounded to the nearest calorie. A large or small individual date can differ from that reference. For an accurate 100g entry, weigh the edible fruit after removing the pits.

Medjool date nutrition beyond calories

One reference Medjool date supplies about 18g carbohydrate, including about 16g naturally occurring sugars, plus roughly 1.6g fiber and 167mg potassium. It has little fat or protein. These nutrients make dates useful as a compact carbohydrate snack, but they do not make the calories disappear. Two large dates are closer to a small snack than to a negligible garnish.

Why two calorie apps can disagree

One app may use “date, 1 piece” for a small Deglet Noor; another may default to a Medjool. That can turn a two-date snack from about 47 calories into about 133 before either app has made an arithmetic error. When the package gives grams, choose the variety and log by weight. Otherwise, compare the fruit with the reference size and treat the result as an estimate.

Stuffed dates need another step. Peanut butter, nuts, chocolate or cheese are separate ingredients, so a “plain date” entry will undercount the finished snack. Weigh or measure the filling if it matters to your log. For more calorie-dense snack ideas, see our high-calorie snacks guide.

A simple way to track a handful

Imagine you eat three ordinary Medjool dates straight from the box. A reasonable starting estimate is 3 × 66, or about 199 calories. If the dates are unusually large, weighing the pitted fruit is better. If they are the much smaller Deglet Noor variety, the reference estimate is about 70 calories for three. The biggest correction is identifying the variety and portion, not debating one or two calories in a database.

Dates can fit into a wide range of eating patterns. If you are building a higher-calorie day, they are an easy addition; if you are keeping a tighter target, count the number you actually eat. Our high-calorie foods table puts dates beside other compact snacks.

Frequently asked questions

How many calories are in one Medjool date?

One pitted Medjool date has about 66 calories in the reference nutrition entry. The actual number changes with its edible weight.

Are Medjool dates higher in calories than small dates?

Per piece, yes: a reference Medjool has about 66 calories and a Deglet Noor has about 23. Most of the difference is size; their calories per 100g are similar.

Should I weigh dates with or without pits?

Use the edible, pitted weight when logging against nutrition data for pitted dates. Count any filling separately.