If you are looking for calories in one date, you probably want to eat healthier without the vague. The good news is, dates are deliciously sweet and natural while also packing a nutrient punch (and calories!); portion size does matter. A single small date has about 23 calories and a large Medjool date may contain up to 66 calories. In this guide, I will show you precisely how many calories are in a date according to its type and size – along with simple nutritional information on dates, best weight loss tips, the optimal way to eat dates every day without putting on extra pounds.
Calories in One Date – Quick Answer
One Small date (7–8g): 23 calories
A single small date has 23 calories. This is the average calories in a regular small dried date and would be a good standard to use if you eat dates infrequently.
1 Medium date: 35–40 calories
A date medium in size has approximately 35–40 calories. This number is increased primarily because the date is heavier and contains more natural sugar.
1 Medjool date (large): 66 calories
Each large Medjool date has 66 calories. Medjool dates are larger, softer and taste sweeter because they have more sugar; therefore their calories too are on the higher side.
Calories in 2 dates: 46 calories
It’s 46 calories (23+23) in two small dates. This is the typical serving size for an energy bar.
Calories in 4 dates: 92 calories
4 small dates are about 92 calories (23*4). This includes and serves as a source of fast energy, but it should be consumed in moderation if you’re counting calories for reasons such as fat loss.
What Is a Date Fruit?
Date fruit is the naturally sweet fruit from the date palm tree (Phoenix dactylifera). Dates have been a part of the diet in that region for thousands of years; they are believed to be one of the oldest cultivated fruits in the world. They are particularly popular in India, the Middle East and North Africa, where they are prized for their taste, energy and long-keeping properties
Dates are typically consumed in their dried form, and this has them being chewy while high in sugars. Dates are much more calorie-dense than fresh fruit because in the drying process, most of the water is taken away from them. This is why even just a single date offers fast energy.
A date is a naturally fat-free and cholesterol free food with carbohydrates, dietary fiber as well as potassium and magnesium. Dates are deliciously sweet and can be eaten in place of candy, added to smoothies, or made into quick energy snacks.
Today, the popular types are Medjool dates, which are large and soft, and Deglet Noor dates, which are small and dry. Regardless of the variety, dates are famous for being super healthy instant energy sources that offer up natural sweetness and a pack of nutrients in tiny serving.
Why Are Dates High in Calories?
Dates are known as caloric fruit becasue naturally they aeregarded as power packed with sugar and energy. Here’s why their calorie count is higher than that of most fruits:
High Natural Sugar Content
Dates are high in natural sugars such as glucose, fructose and sucrose, which means they do nothing but increase the calorie content of food while giving you a quick fix of energy.
Low Water Content (Especially Dried Dates)
The majority of dates are consumed in dried form. Once water is extracted, calories are concentrated and each date becomes more energy-dense.
Carbohydrate-Dense Fruit
Carbohydrates are the overwhelming majority of the content of dates, and carbs offer an energy contribution equivalent to 4 calories per gram, which can add up quickly with even modest portion sizes.
Naturally Energy-Rich Food
Dates are survival food in the desert, and they’re made that way: Store an ungodly amount of energy in a tiny package.
Minimal Fat and Protein
Most of the weight of dates comes from carbs (they’re almost fat- and protein-free), and that in turn drives up total calories per bite.
Easy to Overeat
They are also soft and sweet, that is why it’s quite possible to eat several dates and not feel full so fast.
Calories in Different Types of Dates
Date Type |
Size |
Calories In 1 date |
|---|---|---|
| Deglet Noor (common date) | Small and medium both size | 20–25 kcal In One Deglet Noor |
| Regular Indian Dates (most local dried dates) | Small | Approximately 23 to 30 kcal in one small |
| Medjool Dates | Large | 60–70 kcal |
| Ajwa Dates | Medium | 25–35 kcal |
| Safawi Dates | Medium | 25–35 kcal |
| Barhi Dates (fresh style) | Soft and caramel-like | 35–45 kcal |
| Khudri Dates | Medium and large | 35–55 kcal |
| Zahidi Dates | Medium | 20–30 kcal in one medium |
Fresh vs Dried Dates
The disparity in calories between fresh and dried dates is a result of water content. Drying dates takes water out and concentrates calories. Here’s a clear, powerful breakdown:
Fresh Dates
- Higher water content, less calories per date
- The texture was softer and juicier with a less sweet flavor
- For one fresh date (small–medium): ~18–20 calories
- Less in sugar content when compared with dry dates
- Easier to consume more of without taking in a lot of calories
- Perfect for those who need to snack and are watching their calories
Dried Dates
- High water content, calories are relatively low
- Mushy or tacky texture, very sweet
- ~23–66 calories per dried date, depending on variety and size
- Higher natural sugar per bite
- Small size and rich in flavor means it’s easy to overeat
- Great source of immediate energy, fasting and exercising to gain weight.
Nutrition Facts of Dates (1 Date, 2 Dates, 4 Dates)
Dates are naturally sweet, but they’re not just “empty calories.” Even a small serving delivers quick energy (carbs) along with fiber and important minerals such as potassium
Nutrition Facts of one Date (Small, ~7–8g)
A single small date provide about 23 calories, with most of that in the form of natural carbohydrates (sugar). And it includes a little bit of fiber, too enough to slow its digestion down and make you fuller than if you had reached for candy or something sugary.
- Calories: ~23 kcal in one small date
- Carbs: ~6 g
- Natural Sugar: ~5 g
- Fiber: ~0.6 g
- Protein: ~0.2 g
- Fat: ~0 g
- Key minerals: Some potassium, magnesium, iron
- Best for: Sweet cravings, immediate energy needs, a snack.
Nutrition Facts of 2 Dates (Small, ~14–16g)
Two dates have about 46 calories and a more powerful energy surge. This is a typical portion size for individuals who desire something sweet while still being in control of calories.
- Calories: two small dates~46 kcal
- Carbs: ~12 g
- Natural Sugar: ~10 g
- Fiber: ~1.2 g
- Protein: ~0.4 g
- Fat: ~0 g
- Key vitamins and minerals: More potassium and antioxidants than 1 date
- Best for: pre-workout pick-me-up, light evening bite, snack cravings.
Nutrition Facts of 4 Dates (Small, ~28–32g)
Four dates have about 92 calories and are more of a mini-meal of carbs, by comparison. You’ll receive more natural sugar and fiber, which is excellent for energy it can add up fast though if you’re in a weight loss phase.
- Calories: in four dates~92 kcal
- Carbs: ~24 g
- Natural Sugar: 20 g
- Fiber: ~2.4 g
- Protein: ~0.8 g
- Fat: ~0 g
- Key Minerals: More potassium, and trace amounts of magnesium and iron
- Best for: weight gain, muscle-building snacks, when you’re fasting or breaking a fast.
Are Calories in Dates Healthy or Unhealthy?
The calories in dates are almost entirely healthy, assuming you’re eating them for the right reasons and as part of a balanced diet! Below are the key points explained clearly.
Natural, Not Empty Calories
Sweets or sugary snacks this is not: Dates offer calories from natural sugars, along with fiber, minerals and antioxidants.
Quick Energy Source
Date calories are quickly absorbed into the body and, offer immediate release of energy, which is why they can serve as a work-out and fasting snack.
High in Fiber
The fiber in dates can help slow sugar absorption, aid digestion and keep you full longer.
No Fat or Cholesterol
Dates are naturally fat free and cholesterol free, which promotes a healthy heart when consumed in moderation.
Portion Size Matters
Because dates are calorie-dense, overeating them can quickly consume total daily calories.
Good for Active People
Date calories are more apt to appeal to athletes, gym frequents, and active individuals.
May Be Risky in Excess
Their sweet nature may make you eat too much too fast, causing a sugar overload and endless guilt (particularly for diabetics or those on a strict diet for weight loss).
Better Than Refined Sugar
You can also replace white sugar with dates for a healthier option when used in moderation.
Calories in Dates for Weight Loss
Yes, you can eat dates when trying to lose weight, but smartly.
Best Way to Eat Dates for Weight Loss
- Eat 1–2 dates per day
- Combine with protein (nuts, yogurt)
- Do not eat too many dates in the night
- Use dates instead of sweets
- They keep you full and stave off sugar cravings.
Calories in Dates for Weight Gain & Muscle Building
- High-calorie natural food: Because dates are rich in calories, it is easy to raise daily calorie intake.
- Quick energy for exercise: Natural sugars fuel training and performance.
- Excellent post workout re-fuel: helps replenish glycogen and support muscle recovery after a grueling training session.
- Easy to eat & digest: Great for in between meals and add of calories and protein.
- Best serving size for bulking: 3–6 dates day (depending on your total calories intake).
- Best combos for muscle gain:
- Dates + milk
- Dates + peanut butter / nuts
- Whey & Banana Smoothies with dates
- Best timing: Before or after a workout, or between meals for extra calories.
How Many Dates Should You Eat Per Day?
- For overall health: 1–3 dates/day (a moderate and safe amount for most individuals)
- For weight loss: 1-2 small dates/day (portion controlled calories)
- For muscle mass / weight: 3-6 dates/day (extra calories + energy)
- While fasting (break fast):1-2 dates (quick energy + easy to digest)
- For Diabetics / sugar control : 1 date at a time (under observation + moderation)
Best tip: If your dates are Medjool, sized down (if you’re using 1 large Medjool as opposed to 2-3 were it small ones in calories).
Are Dates Good for Diabetics?
- Dates are naturally high in sugar, so control the portion.
- Some people with diabetes can have a small amount, particularly in the context of a balanced meal.
- Fiber helps slow the absorption of sugars, although it does not eliminate all sugar impact.
- Best limit (general) : Choose a few dates, depending on size of dates and observe your blood sugar response.
- Don’t eat dates on an empty stomach – combine with something like nuts or yoghurt to reduce the spike.
- Medjool dates are more calorie/sugar-rich, which require extra vigilance.
Conclusion
Dates are a naturally sweet, energy-dense fruit, and calorie content varies depending on the size and type. On average, 1 small date: 23 calories large Medjool date: 60–70 calories Dates are not empty calories: They offer fiber, potassium and antioxidants that can make them a healthier choice than sugary snacks.
If you’re trying to lose weight, limit it to 1 - 2 dates while also getting protein or nuts on the side. If you’re trying to pack on pounds or build muscle, dates are a savvy choice for fast calories—especially around strength-training sessions. The solution is easy: Savor a few dates, and control your portion for the best possible results.
