A single dried date contains roughly 20 to 66 calories, depending on the variety and size. The two most common types sold as “dried dates” are Medjool and Deglet Noor, and they differ quite a bit in size, so the calorie count per fruit varies more than you might expect.
Calories by Variety
Medjool dates are the large, soft, caramel-like dates often sold in clamshell packages. Two pitted Medjool dates (about 48 grams total) contain around 133 calories, which works out to roughly 66 calories per date. A single pitted Medjool typically weighs about 24 grams.
Deglet Noor dates are smaller, firmer, and lighter in color. One pitted Deglet Noor weighs only about 7 grams and contains roughly 20 calories. Three of them (21 grams) come to about 59 calories. These are the dates you’ll often find in bulk bins or in the baking aisle.
If you’re measuring by the cup for a recipe, one cup of pitted, chopped Deglet Noor dates has about 502 calories.
Fresh Dates vs. Dried Dates
Most dates sold in grocery stores are technically dried or partially dried, even when they feel soft. The distinction matters for calories. Fresh dates contain more water, which dilutes their caloric density: about 142 calories per 100 grams. Dried dates nearly double that at 277 calories per 100 grams. The sugar and nutrients become more concentrated as water evaporates, so you get more calories per bite with dried fruit. This also makes dried dates easier to overconsume since a handful feels small but packs significant energy.
Sugar and Carbohydrate Content
Dates are one of the most sugar-dense fruits you can eat. The calories come almost entirely from carbohydrates, mostly natural sugars (glucose and fructose). A single Medjool date contains about 13 to 14 grams of carbohydrates, and most of that is sugar. Deglet Noor dates have roughly 5 grams of carbs per fruit simply because each date is so much smaller.
Despite the high sugar content, dates have a lower glycemic index than you might guess. Medjool dates have a GI of about 37, which falls in the low range. A serving of one and a half Medjool dates (36 grams) has around 27 grams of carbs and a glycemic load of about 15. The fiber in dates slows sugar absorption, which helps prevent the kind of sharp blood sugar spike you’d get from the same amount of sugar in candy or juice.
Minerals Worth Noting
Dates pack a surprisingly strong mineral profile for a fruit. A single pitted Medjool date provides about 167 mg of potassium, 13 mg of magnesium, and a small amount of B6. Potassium supports blood pressure regulation and muscle function, and most people don’t get enough of it. Eating three or four Medjool dates gives you roughly the same potassium as a small banana.
Per 100 grams, dried dates deliver 727 mg of potassium and 55 mg of magnesium. That potassium number is notable: it’s about 15% of the daily recommended intake in a relatively small amount of food.
Practical Portion Sizes
Because dates are calorie-dense, portion awareness helps if you’re tracking intake. A reasonable snack portion is two to three Medjool dates (130 to 200 calories) or five to six Deglet Noor dates (about 100 to 120 calories). Paired with a handful of nuts or a spoonful of nut butter, that makes a balanced snack with protein, fat, and fiber to keep you full longer.
For baking, dates work well as a natural sweetener in energy balls, smoothies, or date-sweetened sauces. Keep in mind that one cup of chopped dates adds over 500 calories to whatever you’re making, so adjust your portion of the finished product accordingly. The fiber and minerals make dates a better choice than refined sugar, but the calorie difference between them is minimal.