Last updated: June 17, 2026
Nutrition facts per 100 g
Calories in Dates
Dates has about 282 calories per 100 g, with 2.5 g protein, 0.4 g fat and 75 g carbs.
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Serving size calculator
Nutrition table
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 282 kcal | 2.5 g | 0.4 g | 75 g |
| 1 pitted date (24 g) | 68 kcal | 0.6 g | 0.1 g | 18 g |
| 50 g | 141 kcal | 1.3 g | 0.2 g | 37.5 g |
| 200 g | 564 kcal | 5 g | 0.8 g | 150 g |
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Open FoodWarzGoogle Play sooniOS soonHow long to burn dates calories?
A 24 g portion is about 68 calories, roughly 17 minutes of brisk walking for many adults.
What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change dates calories quickly.
FAQ
How many calories are in dates?
Dates has about 282 calories per 100 g. A typical pitted date (24 g) has about 68 calories.
How much protein is in dates?
Dates has about 2.5 g protein per 100 g and about 0.6 g protein per pitted date.
Is dates good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
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Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.