Medjool dates are popular for their large size and naturally sweet flavour.
However, people who monitor their calorie intake often ask an important question.
How many calories are actually in one Medjool date?
According to USDA reference data, one pitted Medjool date weighing approximately 24 grams contains around 66 calories.
The actual number depends on the size and weight of the fruit.
Calories in one Medjool date
Here is a simple breakdown using the USDA reference value.
|
Quantity by weight |
Approximate calories |
|
1 date, 24 g |
66 kcal |
|
2 dates, 48 g |
133 kcal |
|
3 dates, 72 g |
199 kcal |
|
4 dates, 96 g |
266 kcal |
|
5 dates, 120 g |
332 kcal |
|
100 g |
277 kcal |
These calculations assume that each date weighs approximately 24 grams.
Actual Medjool dates can be larger or smaller.
What nutrients contribute to the calories?
Medjool dates get most of their energy from carbohydrates.
Their nutritional composition includes naturally occurring glucose and fructose, along with dietary fibre.
They also contain small quantities of protein and fat.
Are Medjool dates high in calories?
Compared with many fresh fruits, Medjool dates are relatively energy dense.
This is partly because they contain less water than many fresh fruits and have concentrated natural sugars.
However, calorie density does not mean that they cannot be part of a balanced diet.
How many Medjool dates can you eat without exceeding your calorie goals?
The answer depends on your individual calorie requirements and the rest of your diet.
For someone tracking calories, weighing the serving can provide a more accurate estimate than counting dates.
For example, a 50 gram serving provides approximately 139 calories based on the USDA reference data.
Are Medjool dates suitable for weight management?
Medjool dates can be included in a balanced eating pattern, including one designed around weight management.
Their fibre content contributes to dietary fibre intake, while their natural sweetness can be useful in recipes.
However, they still contain calories and natural sugars, so portion size matters.
Simple ways to enjoy Medjool dates
Enjoy one or two dates with almonds, chop them into oatmeal, add them to plain yoghurt or use them to make homemade date energy balls.
These combinations add variety to your daily meals.
Frequently Asked Questions
How many calories are in one large Medjool date?
A 24 gram reference date contains approximately 66 calories. Larger fruits may contain more.
How many calories are in two Medjool dates?
Two reference dates weighing 48 grams provide approximately 133 calories.
Do Medjool dates contain fat?
They contain very little fat, approximately 0.15 grams per 100 grams.
Are Medjool dates suitable for a calorie controlled diet?
They can be included when their calories are accounted for within the overall eating plan.
Does removing the pit change the calorie content?
The USDA reference serving is for one pitted date. The edible weight is what matters when calculating calories.
Enjoy Medjool Dates With Confidence
Understanding serving sizes makes it easier to enjoy naturally sweet foods as part of a balanced diet.
Discover Tamooriya's premium Medjool selection.