One Medjool date has about 66 calories. A typical date of roughly 24 g also gives about 18 g carbohydrate, 16 g natural sugar and 1.6 g fibre. Larger dates have more, smaller dates less, so the count varies with size.
The short answer is above. This page gives the full numbers for one date, two, three and four, the nutrition for 100 g, and what changes the count. Figures are approximate and based on widely used food composition data, such as the USDA database, not on lab tests of our own stock.
Calories in 1 Medjool date
A single pitted Medjool date of about 24 g is commonly listed at about 66 calories (kcal). Almost all of that comes from carbohydrate, with very little fat and protein. Because the fruit is dried and dense, the calories add up quickly if you eat several in one sitting.
| Number of Medjool dates | Approx. weight | Approx. calories |
|---|---|---|
| 1 date | 24 g | 66 kcal |
| 2 dates | 48 g | 133 kcal |
| 3 dates | 72 g | 200 kcal |
| 4 dates | 96 g | 266 kcal |
These totals assume a medium date. If your dates are noticeably bigger or smaller, weigh a few on a kitchen scale and work from the per 100 g figure in the next section.
Medjool date nutrition facts
The table below shows typical values for one date and for 100 g. Treat every number as "about". Different crops, moisture levels and sizes give slightly different results.
| Nutrient | 1 date (about 24 g) | 100 g |
|---|---|---|
| Calories | about 66 kcal | about 277 kcal |
| Carbohydrate | about 18 g | about 75 g |
| Natural sugars | about 16 g | about 66 g |
| Dietary fibre | about 1.6 g | about 6.7 g |
| Protein | about 0.4 g | about 1.8 g |
| Fat | under 0.1 g | about 0.2 g |
| Potassium | about 167 mg | about 696 mg |
| Magnesium | about 13 mg | about 54 mg |
Medjool dates are a source of potassium and magnesium and give some fibre. Their sugar is mostly glucose and fructose, which is natural sugar bound up in the fruit, but it is still sugar and counts toward your daily intake.
Why the calorie count changes with size
Medjool is a large date, and large is relative. Jumbo grades can weigh well over 24 g each, while smaller grades weigh less. Three things move the calorie count of one date:
- Size and grade. More flesh means more calories. A jumbo date can hold noticeably more than the 66 kcal average.
- Pit and moisture. The pit is not eaten, so always compare pitted weights. A softer, moister date weighs more but carries slightly less sugar per gram.
- Stuffing. Filling a date with nut butter, cheese or chocolate adds calories on top of the fruit itself.
If you track calories closely, weigh the dates once and use 277 kcal per 100 g as a working figure. For a related look at a smaller, drier date, see our note on calories in Zahidi dates.
Medjool dates and blood sugar
Dates are often described as a "low glycemic" fruit. Published glycemic index values for dates range from low to medium (roughly the 40s to the mid 50s) depending on variety and study, and GI is not a fixed property. Glycemic index depends on the date, the portion and what you eat it with, so it is not a fixed property.
Pairing dates with nuts, curd or protein tends to slow how fast a snack is digested. Even so, a date is still about 16 g of sugar. If you live with diabetes or prediabetes, ask your doctor or dietitian how many dates suit you. We have a separate note on can diabetics eat dates.
How many Medjool dates to eat
There is no single right number. For most healthy adults, one to three dates is a common serving as a snack or as a natural sweetener in place of refined sugar. Athletes sometimes eat a few more around exercise, because the carbohydrate is quick energy.
- As a snack: one or two dates with a few almonds or cashews.
- In cooking: blend pitted dates into shakes, laddoos, energy balls or date paste.
- For weight: dates are calorie dense, so they help if you need more energy but add up fast if you are watching calories. They are not a weight-loss food on their own.
If you are pregnant, have a medical condition or follow a diet plan, check portions with your doctor or dietitian.
A practical way to fit dates into a day is to treat them as part of a meal or snack rather than an extra. Two Medjool dates with a handful of almonds make a snack of roughly 250 to 300 calories, with fibre, healthy fats and some protein alongside the sugar. Eaten on their own and fast, the same dates are digested more quickly.
Medjool vs other dates
Medjool is soft, large and caramel-like. Other dates differ in size, moisture and sweetness, so their calories per piece differ too. We sell several, and the choice mostly comes down to texture and use.
| Date | Texture | Good for |
|---|---|---|
| Medjool dates | Large, soft, chewy | Stuffing, shakes, dessert |
| Mazafati dates (Kimia) | Soft, moist, medium size | Everyday eating |
| Ajwa dates | Small, dark, firm | Gifting and special use |
| Kalmi dates | Dark, rich, semi-dry | Snacking and cooking |
Our wider khajoor guide explains each variety in more detail.
Buying Medjool dates
We sell Medjool dates on our site as Medjool dates, and you can browse the full dates collection for other types. We are AlphonsoMango.in, run by Powle Home Foods in Mumbai, with 47,000+ customers across online, offline and marketplace sales. Pack sizes and the current price are on the product page, so check there before you order.
Tips for choosing and storing Medjool dates:
- Look for plump, glossy, soft fruit with an intact skin. Very hard or dried-out dates are past their best.
- Store them in an airtight box. In a hot kitchen or in monsoon humidity, the fridge keeps them fresher for longer.
- Buy the quantity you will finish in a few weeks and weigh a serving the first time.
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People also ask
How many calories are in 1 Medjool date?
One pitted Medjool date of about 24 g has roughly 66 calories, with about 18 g of carbohydrate and 1.6 g of fibre. Jumbo dates carry more and small ones less, so treat 66 kcal as an average and use about 277 kcal per 100 g if you want to weigh them.
How many calories are in 3 Medjool dates?
Three medium Medjool dates, around 72 g in total, give roughly 200 calories and about 54 g of carbohydrate. That is a small snack by weight but a fairly large one by energy. Larger dates push the total higher, so weigh them if you track your intake closely.
Are Medjool dates good for weight loss?
Medjool dates are not a weight-loss food. They are sweet, filling in small amounts and a better swap for refined sugar, but they are calorie dense. One or two dates can satisfy a craving, while many at once add a lot of calories. Portion size decides the effect on weight.
Can diabetics eat Medjool dates?
Some people with diabetes include a small portion of dates with meals, but each date holds about 16 g of sugar. Blood sugar response varies from person to person. Please ask your doctor or dietitian whether dates fit your plan and how many are suitable for you.
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Written by Prashant Powle, founder of AlphonsoMango.in. Last reviewed October 2026.