Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 date, pitted | 7 g | 20 kcal | 0 g | 5.5 g | 0 g |
| 2 x date, pitted | 14 g | 40 kcal | 0.5 g | 10.5 g | 0 g |
| 3 x date, pitted | 21 g | 60 kcal | 0.5 g | 16 g | 0 g |
| 5 x date, pitted | 36 g | 100 kcal | 1 g | 26.5 g | 0 g |
| 1 large medjool date, pitted | 24 g | 70 kcal | 0.5 g | 18 g | 0 g |
| 1 cup chopped dates | 147 g | 415 kcal | 3.5 g | 110.5 g | 0.5 g |
| 100 g | 100 g | 280 kcal | 2.5 g | 75 g | 0.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 date, pitted (as above) | 20 kcal | 0 g | 0 g |
| Dates milk: 3 dates blended with 1 cup whole milk | 210 kcal | 8 g | 8 g |
| 2 dates, each stuffed with 1 almond | 55 kcal | 1 g | 1.5 g |
Nutrition facts for 1 date, pitted
| Nutrient | 1 date, pitted | Per 100 g |
|---|---|---|
| Calories | 20 kcal | 280 kcal |
| Protein | 0 g | 2.5 g |
| Carbohydrates | 5.5 g | 75 g |
| Fat | 0 g | 0.5 g |
| Fibre | 0.5 g | 8 g |
| Sugars | 4.5 g | 63.5 g |
| Sodium | 0 mg | 2 mg |
| Potassium | 47 mg | 656 mg |
| Calcium | 3 mg | 39 mg |
| Iron | 0.1 mg | 1 mg |
Is dates good for weight loss?
Dates can fit a weight loss diet in small numbers. One or two after a meal can satisfy a sweet craving for fewer calories than most mithai, and they bring fibre and potassium with the sugar.
They are easy to overeat because they are small and sweet, so count them like any other food; the quantity table above shows how quickly they add up. Dates milk made with three dates and a cup of whole milk is about 210 kcal. If you have diabetes, ask your doctor or dietitian before using dates as a regular sweetener.
Tips to keep dates lighter
- Keep a few, not the box. Put two or three dates in a small container rather than eating from the packet.
- Use them instead of sugar. A chopped date can sweeten oats or a shake in place of sugar. It is still sugar, but it comes with fibre.
- Know your date size. A large medjool date has more than three times the calories of a small date.
- Pair with protein or fat. Two dates stuffed with an almond each are about 55 kcal and more satisfying than dates alone. See almond calories.
1 khajur me kitni calorie hoti hai? Ek chhote khajur (7 g) mein lagbhag 20 kcal hoti hai, aur ek bade medjool khajur (24 g) mein lagbhag 70 kcal.
Dates compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Dates | 280 kcal | 2.5 g | - |
| Banana | 90 kcal | 1 g | Banana is fresh fruit full of water, so it has about a third of the calories of dates per 100 g. |
| Almonds | 580 kcal | 21 g | Almonds have more calories per 100 g, but from fat, protein and fibre rather than sugar. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Dates, deglet noor".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.