Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 1 pitted date, 7 g | 20 | 0.2 | 0.0 | 4.7 |
| 1 pitted Medjool date, 24 g | 68 | 0.6 | 0.1 | 16.1 |
| Handful, 5 dates, 35 g | 99 | 0.9 | 0.1 | 23.5 |
| 100 g | 282 | 2.5 | 0.4 | 67.0 |
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The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Dried, pitted | 99 kcal |
| Medjool | 97 kcal |
| With pit (weight includes the pit) | 89 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Potassium | 230 mg | 7% |
| Copper | 0.1 mg | 10% |
| Magnesium | 15 mg | 4% |
| Vitamin B6 | 0.1 mg | 5% |
How many calories are in one date
Dried dates have 282 kcal per 100 g: 67 g of carbs, mostly sugars, 8 g of fiber and very little protein or fat. A regular pitted date weighs 6-8 g and gives about 20 kcal. A large Medjool weighs 20-25 g and comes to 68 kcal, like three regular ones. A handful of five regular dates is 99 kcal.
Dates with and without pits
The pit is about 10% of a date, so if you weigh dates with pits, 100 g will have about 254 kcal. The easiest way is to count by the piece: one regular date with a pit is still 20 kcal for the edible part. Dates in syrup or glazed dates are 30-50 kcal per 100 g higher because of added sugar.
Dates instead of sweets
Dates are very sweet, but unlike candy they have fiber, potassium and copper, and no added sugar. Two or three dates with tea are 40-60 kcal, less than one chocolate candy. The problem is the same as with all dried fruit: they are small, and a handful easily turns into a 500 kcal bag. It helps to set aside a portion in advance.
Dates for weight loss
Dates do not get in the way of weight loss if you count them by the piece. Two dates before a workout are 40 kcal of quick carbs, a date stuffed with a walnut is a filling 45-50 kcal snack. Because of the sugar, dates raise blood glucose quickly, so with diabetes their amount is best agreed with a doctor.
How to count your serving
Count by the piece, about 20 kcal per regular date and 68 per Medjool, or weigh them pitted and multiply by 2.82. If the dates are in porridge, a smoothie or a dessert, take a photo in MyFoodMate AI and the app counts everything together.