Dates calories — 100 g, serving sizes and calculator
Dates has about 282 kcal per 100 g. A common serving such as 1 small date is about 23 kcal. Use the calculator below to estimate your own portion.
Dates portion calculator
Enter your portion and choose grams, ounces or a common serving. The result scales calories and macros from the per-100 g estimate.
Use packaged labels or your own recipe total when available. Restaurant and homemade portions can vary a lot.
Estimated total
| Estimated amount | — |
| Protein | — g |
| Carbs | — g |
| Fat | — g |
| Fiber | — g |
| Sugar | — g |
Rounded estimate for everyday tracking.
Dates calories by serving size
| Serving | Approx. amount | Approx. calories |
|---|---|---|
| Reference amount | 100 g | 282 kcal |
| 1 small date | 8 g | 23 kcal |
| 3 small dates | 24 g | 68 kcal |
| 1 Medjool date | 24 g | 68 kcal |
Values are rounded. The biggest source of error is usually portion size, added oil, sauces, sugar, toppings or brand differences.
Dates nutrition per 100 g
| Nutrient | Amount |
|---|---|
| Calories | 282 kcal |
| Protein | 2.5 g |
| Carbohydrates | 75 g |
| Fat | 0.4 g |
Can Dates fit a weight-loss diet?
Dates can fit into a weight-loss plan as a whole-food snack. The portion matters most, especially if it is blended into smoothies or combined with calorie-dense toppings.
How to track Dates accurately
- Use the product label for packaged foods when available.
- For homemade dishes, calculate the full recipe and divide by the number of servings.
- Count extras such as oil, butter, ghee, cheese, mayonnaise, nuts and sugary sauces.
- Use the same bowl, spoon or plate when you want consistent estimates without weighing every meal.
How long to burn off 1 small date?
For a serving of about 23 kcal, a 70 kg adult might burn a similar amount in roughly:
| Activity | Approx. time |
|---|---|
| Easy walking | 7 min |
| Brisk walking | 5 min |
| Running | 2 min |
| Cycling | 3 min |
Exercise burn varies with body weight, speed, incline, fitness level and intensity. Use this as a rough comparison, not a medical or training prescription.
Frequently asked questions
How many calories are in Dates?
Dates has about 282 kcal per 100 g. A common serving such as 1 small date has about 23 kcal.
How many calories are in 100 g of Dates?
There are about 282 kcal in 100 g of Dates.
Is Dates good for weight loss?
It can fit a weight-loss plan if the portion fits your daily calorie target. Use the portion calculator on this page to scale the estimate to what you actually ate.
Why is my calorie count different?
Different brands, recipes, cooking methods, water content and serving sizes can change the final calories. For packaged food, prefer the nutrition label.
Data note
EKCal food pages combine standard food-composition references with practical serving estimates. Values are rounded and may differ by variety, brand and preparation. See Sources & Methodology.