How Many Calories in Dates?
A single date (10 g) is roughly 28 calories. A small handful of three (30 g) comes to 85 kcal, and five (50 g) reach 141 kcal. There are 282 calories in 100 grams of Dates; because this is a dried fruit, that energy is packed into a very small volume.
Dates nutrition facts
| Nutrient | 100 g | 1 piece (10 g) |
|---|---|---|
| Calories | 282 kcal | 28 kcal |
| Carbs | 75 g | 7.5 g |
| Protein | 2.5 g | 0.3 g |
| Fat | 0.4 g | 0 g |
| Fiber | 8 g | 0.8 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 piece | 10 g | 28 kcal |
| 3 pieces | 30 g | 85 kcal |
| 5 pieces | 50 g | 141 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Dates (10 g, 28 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Dates are the dried fruit of the date palm, and with most of the water gone, both the flavor and the calories end up concentrated in one tiny piece. They are high in natural sugar, so they leave an almost jam-like sweetness in the mouth, and they do it with no added sugar at all. They are usually eaten on their own, straight from the bowl, and that convenience is exactly why they are the traditional first bite at iftar. Weight per piece varies by variety, so what counts as "one date" can weigh noticeably different amounts from one pack to the next.
On the macro side, Dates are almost entirely carbohydrate: 100 grams carry 75 g of carbs, 2.5 g of protein and only 0.4 g of fat, for an energy value of 282 kcal. A good share of that carbohydrate comes with 8 g of fiber alongside it, so the sweetness never arrives on its own. Scaled down to a portion, one piece (10 g) means 7.5 g of carbs and 28 calories.
How Many Calories Are in Three or Five Dates?
A small handful of three (30 g) is roughly 85 calories, and five (50 g) climb to 141 kcal. Since a single piece (10 g) is 28 kcal, the math scales almost linearly with the number of pieces. The real variable is size: one large date can easily weigh twice what a small dried one does. If you eat them often, weighing them is the simplest way to keep both the count and the math honest.
Are Dates Sugary or High in Fiber?
Both, really. Of every 100 grams, 75 g is carbohydrate and most of that is the fruit's own natural sugar; the same 100 grams also hold 8 g of fiber. Fiber slows the sweetness down, which is why Dates feel more filling than most packaged candy. The density is still real, though: one piece (10 g) is 28 kcal, so five or six eaten absent-mindedly get close to a dessert-sized portion.
Dates at Iftar and Before a Workout
That concentrated carbohydrate is useful whenever quick energy is the point. Starting iftar with a date or two is both traditional and practical: one date (10 g) is 28 calories, so the opening itself costs very little. The same logic applies before training, where a handful of three (30 g, 85 kcal) is an easy energy source to carry. What actually deserves attention is everything that comes after, since pastries and syrupy desserts push the total up fast.
Frequently asked questions
Can you eat Dates on a diet?
You can, as long as the portion is defined. One date (10 g) is 28 calories and covers a sweet craving on a small budget; eaten straight from the pack without counting, though, five (50 g) already add up to 141 kcal. This is for informational purposes only and is not medical advice.
How many Dates a day is reasonable?
There is no single limit that fits everyone; the math depends on how the rest of the day looks. Three (30 g) come to about 85 calories and five (50 g) to 141 kcal, so for most people one to three pieces is a range that satisfies without straining the daily total.
What is a lighter alternative to Dates?
Fresh fruit. Drying removes the water, which makes Dates far denser gram for gram than fresh fruit: 100 grams is 282 kcal. One piece (10 g) is 28 calories and disappears in seconds, whereas an apple or a bowl of strawberries spreads a similar sweetness over a much bigger, longer-lasting portion.
How much of a daily calorie intake does Dates provide?
One serving of Dates (10 g) has about 28 kcal — roughly 1% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Dates?
In 100 g of Dates, the energy split is roughly 96% carbs, 3% protein and 1% fat.
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