Calories in Dates: Medjool vs. Deglet Noor (Per Date)
A Medjool date has about 66 kcal; a Deglet Noor date about 20. See calories, sugar and fiber per date, plus stuffed dates and Ramadan portions.
By Ayoub Farid · · 2 min read
Quick answer: one Medjool date (about 24 g) has roughly 66 calories, while a smaller Deglet Noor date (about 7 g) has about 20 calories. Dates are dried fruit, so they're naturally sweet and calorie-dense.
Key takeaways
- A Medjool date has about 66 kcal; a Deglet Noor date about 20.
Calories by type
| Date | Weight (pitted) | Approx. calories |
|---|---|---|
| Medjool, 1 date | ~24 g | ~66 |
| Deglet Noor, 1 date | ~7 g | ~20 |
| Ajwa, 1 date | ~8–10 g | ~25–30 |
| Sukkari, 1 date | ~10–15 g | ~30–45 |
| Per 100 g (Medjool) | 100 g | ~277 |
| Per 100 g (Deglet Noor) | 100 g | ~282 |
Size varies a lot between varieties and even within a box; weight is more reliable than counting.
Nutrition (per Medjool date)
- Calories: ~66
- Carbs: ~18 g (about 16 g natural sugars)
- Fiber: ~1.6 g
- Potassium: ~165 mg
Dates in snacks and desserts
| Item | Approx. calories |
|---|---|
| Medjool date stuffed with 1 tsp peanut butter | ~100 |
| Date stuffed with an almond | ~73 |
| Date and nut energy ball (~30 g) | ~110–140 |
| Date syrup, 1 tbsp | ~60 |
Dates during Ramadan
Breaking the fast with dates is a widespread tradition. Two or three dates with water is a reasonable start before a balanced iftar meal. See our guide to healthy Ramadan meals.
Are dates good for weight loss?
They're nutritious and satisfy sweet cravings, but they add up quickly: five Medjool dates are about 330 kcal. Use them deliberately, for example one or two with Greek yogurt or as a natural sweetener.
Healthy ways to enjoy dates
- Stuffed dates: one Medjool date with a walnut half is a satisfying sweet snack (about 90 kcal).
- Natural sweetener: blend one or two dates into a smoothie or oats instead of honey.
- With yogurt: chop a date into Greek yogurt for sweetness plus protein.
Track it
Count your dates and log them in Nutora, or snap the plate. Related: calories in grapes, low-calorie desserts.
Frequently asked questions
How many dates can I eat a day?
Many people enjoy 2–4 dates a day; fit them into your calorie target.
Are dates high in sugar?
Yes, they're about 60–65% sugar by weight, plus fiber and minerals.
How many calories are in 3 dates?
About 200 calories for 3 Medjool dates, or 60 for 3 Deglet Noor dates.
Are dates better than candy?
They provide fiber, potassium and other nutrients that candy doesn't, but the calories are comparable by weight.
Track it with a photo
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