Pitted dates calories come to 66 for one medjool date (24 g) and 277 per 100 g. Nearly all of that energy is carbohydrate, 97% of it, and most of the carbs are sugar: 16 g in a single date. The total climbs fast because dates are small, sweet and easy to eat by the handful.
66kcal
1 pitted date · 24 g, medjool, pitted
2%protein
0.4 gProtein
18 gCarbs
0 gFat
How to burn off 66 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Medjool, pitted · per 24 g
Calories
66 kcal
Protein
0.4 g
Carbohydrate
18 g
Fat
0 g
Sodium
0 mg
Potassium
167 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pitted dates: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 date (24 g)
66
0.4 g
18 g
0 g
0 mg
3%
1 cup chopped (147 g)
415
3.6 g
110.3 g
0.6 g
3 mg
21%
100 g
277
1.8 g
75 g
0.2 g
1 mg
14%
3 × 1 date (24 g)
199
1.3 g
1 mg
5 × 1 date (24 g)
332
2.2 g
1 mg
Three dates make a 199-calorie snack
One medjool date weighs 24 g and carries 66 calories, about 3% of the daily value for energy. On its own that is a small number. The catch is that dates are sticky, sweet and sold in tubs, so one rarely stays one.
Two dates come to 133 calories. Three reach 199, which is a fair afternoon snack. Five dates weigh just 120 g and add up to 332 calories, a total that sneaks up on you because five dates still fit in one palm.
Chopped dates are where totals really move. One cup (147 g) holds 415 calories, 21% of the daily value, plus 93.1 g of sugars. If you bake with dates or blend them into smoothies, measure by the cup or by weight, log the whole amount, then split it across the servings you actually make.
Carbs supply 97% of the calories
Dates are a carbohydrate food, full stop. Per 100 g they hold 75 g of carbs, 1.8 g of protein and 0.2 g of fat, so carbs supply 97% of the calories, protein 2% and fat effectively 0%. There is no fat padding the number; the energy comes from fruit sugar.
Sugars make up most of that carbohydrate: 66.5 g per 100 g, or 16 g in a single date that has 18 g of total carbs. That is why one date tastes like candy. It also means a date works better as a sweet bite than as something meant to keep you full on its own.
Protein is close to absent at 0.4 g per date, just 1% of the daily value. Even five dates only reach 2.2 g. If you want a snack with staying power, the date needs a partner that brings protein or fat to the plate.
Fiber and potassium are the upside
The sugar is not the whole label. Per 100 g, dates bring 6.7 g of fiber, and a single date has 1.6 g. A cup of chopped dates delivers 11.8 g, a solid share of the 28 g daily value used on this page.
Potassium is the other standout at 696 mg per 100 g, measured against a daily value of 4700 mg. That puts dates ahead of a sweet that offers sugar and nothing else. If you are choosing between a date and a candy bar for a sugar fix, the date at least brings fiber and minerals along.
Sodium is a non-issue. Dates have 1 mg per 100 g, and even a full cup has only 3 mg, which rounds to 0% of the daily value. If you watch salt, dates are one sweet you never need to count for it. Sugar and total calories are the rows that deserve your attention, not sodium.
Pair dates with protein or fat
Because a date is nearly pure carbohydrate, it works best next to foods that bring what it lacks. A date stuffed with nut butter, a few dates with plain yogurt, or chopped dates over oatmeal turn a sugar hit into a snack with some staying power. The date adds sweetness; the partner adds protein and fat.
Treat dates as a sweetener when they replace something else. Two dates at 133 calories can stand in for a dessert, but piled on top of a full dessert they are simply extra. Brands such as Natural Delights, Sunsweet and Mountain Man sell them already pitted, which makes portioning easy if you count them out instead of eating from the tub.
If counting feels tedious, BodyPal can log dates from a photo of your plate, which helps on the days a handful quietly turns into five.
How does pitted dates compare?
Here is how pitted medjool dates stack up against our other date pages and raisins, per 100 g and per usual serving.
Verdict: Dates and raisins land close at 277 versus 299 calories per 100 g, and raisins carry 26 mg of sodium against 1 mg for dates. For portion control pick dates, since a single 66-calorie date is easier to stop at than a 120-calorie quarter cup of raisins.
Most popular pitted dates brands in the United States
One medjool pitted date of 24 g has 66 calories. A cup of chopped dates comes to 415 calories.
Are pitted dates good for weight loss?
They are energy dense: 100 g carries 277 calories and 66.5 g of sugar, while a single 24 g date is 66 calories.
Pitted dates vs raisins: which has more calories?
Raisins are higher per 100 g, at 299 calories against 277 for pitted dates.
How much sugar is in a pitted date?
A 24 g pitted date has about 16 g of sugar and 1.6 g of fiber, out of 66.5 g of sugar per 100 g.
How many calories are in 2 pitted dates?
Two pitted medjool dates contain 133 calories and weigh 48 g together. They bring only 0.9 g of protein and almost no sodium, so nearly all of the energy comes from fruit sugar.
How many calories are in 5 pitted dates?
Five pitted medjool dates add up to 332 calories for 120 g of fruit. That is five times a single date's 66 calories, with 2.2 g of protein and just 1 mg of sodium.
How many calories are in 1 cup of dates?
One cup of chopped dates (147 g) has 415 calories, 21% of the daily value. The same cup holds 110.3 g of carbs, 93.1 g of sugars and 11.8 g of fiber.
How many calories are in 100 grams of dates?
A 100 g portion of medjool dates contains 277 calories, 14% of the daily value. That weight brings 75 g of carbs, 66.5 g of sugars, 6.7 g of fiber and 696 mg of potassium.
