How Many Calories Are in 10 Dates?

October 27, 2025 •

3 min read

According to nutritional data, the calorie count for 10 dates can vary significantly depending on the type, with ten pitted Medjool dates containing approximately 665 calories, while smaller Deglet Noor dates have considerably less. This difference is largely due to size and moisture content, emphasizing the importance of knowing your date variety for accurate dietary tracking.

Quick Summary

This guide breaks down the calorie count and nutritional profile for a serving of 10 dates, detailing the caloric variations between different date types. It also covers the macronutrient content, health benefits, and offers advice on incorporating dates into a balanced diet for effective calorie management.

Key Points

Variety and Size Matter: The calorie count in 10 dates varies significantly based on the variety, with large Medjool dates containing more calories than smaller Deglet Noor dates.
Medjool Dates Calorie Count: Ten large Medjool dates typically contain between 660 and 700 calories.
Deglet Noor Dates Calorie Count: Ten smaller Deglet Noor dates have a much lower calorie count, around 200 to 230 calories.
Rich in Nutrients: Dates are not just sugary; they are also packed with dietary fiber, potassium, magnesium, and antioxidants.
Portion Control is Key: To manage calorie intake, it's best to consume dates in moderation, typically 2-4 dates per day for most people.
Use as a Natural Sweetener: Dates can be a healthier alternative to refined sugars when used in recipes, providing sweetness along with valuable nutrients.

Understanding the Calorie Count in Dates

The calorie content of dates is not a one-size-fits-all number. It is heavily influenced by the specific variety and the size of the fruit. As a dried fruit, dates are a concentrated source of energy, with their calories coming primarily from natural sugars. A crucial distinction is between the larger, softer Medjool dates and smaller, drier varieties like Deglet Noor, as their caloric density differs markedly. For instance, a single Medjool date can have over 60 calories, while a standard Deglet Noor date has around 20. Therefore, consuming 10 dates can lead to a calorie intake ranging from over 200 to more than 600 calories, depending on your choice of date.

The Calorie Breakdown: 10 Dates by Variety

To provide a clear picture, let's look at the approximate calorie counts for 10 dates of different common varieties.

10 Medjool Dates: A single Medjool date contains approximately 66 to 70 calories. Thus, 10 Medjool dates would total about 660-700 calories. This large variety is prized for its soft, caramel-like flavor and is significantly more calorie-dense due to its higher sugar and lower water content.
10 Deglet Noor Dates: One standard Deglet Noor date, which is smaller and drier, contains roughly 20 to 23 calories. Therefore, 10 Deglet Noor dates equate to approximately 200-230 calories. This variety is a more moderate choice for those monitoring their calorie intake.
10 General Dried Dates: A general nutritional estimate for 10 dates, without specifying variety, often lands in a range based on an average size. For example, some sources estimate around 226 calories for 10 dates of a smaller, more common size.

Nutritional Information for 10 Dates

Beyond calories, dates offer a wealth of nutrients, including fiber, vitamins, and minerals. The following data for 10 Medjool dates (approximately 240g) provides a comprehensive view of what you are consuming alongside the calories:

Carbohydrates: Approximately 180g, primarily from natural sugars like fructose and glucose.
Fiber: Around 16g, a substantial amount that aids digestion and promotes satiety.
Protein: Roughly 4g.
Fat: Negligible, less than 1g.
Potassium: A significant amount, around 1670mg, crucial for heart health and blood pressure regulation.
Magnesium: About 130mg, important for bone health and muscle function.
Antioxidants: Dates are rich in antioxidants like flavonoids and phenolic acid, which combat inflammation and oxidative stress.

Comparison Table: 10 Dates vs. Other Dried Fruits


Food Item	Serving Size (Approx.)	Approximate Calories	Carbohydrates (Approx.)	Fiber (Approx.)
10 Medjool Dates	240g	665 kcal	180g	16g
10 Deglet Noor Dates	80g	226 kcal	60g	6g
Dried Prunes	100g	240 kcal	64g	7.1g
Dried Apricots	100g	241 kcal	63g	7.3g
Raisins	100g	299 kcal	79g	3.7g

This table highlights that while Medjool dates are the most calorie-dense among these options, they also offer high levels of fiber and potassium. The high sugar content is concentrated due to the drying process, a common trait among all dried fruits.

Incorporating Dates into a Healthy Diet

Given their high calorie count, portion control is key when eating dates, especially for weight management. Eating 2 to 3 dates per day is often recommended to reap the benefits without excessive calorie intake. Here are some ways to enjoy them in moderation:

Pre-workout Energy: The natural sugars provide a quick energy boost, making them an excellent pre-workout snack.
Natural Sweetener: Use dates as a natural, unrefined sugar substitute in baking, smoothies, and sauces. Date paste can replace sugar cup for cup.
Nutrient-Dense Snack: Pair dates with nuts or a source of protein to create a balanced snack. This helps slow the absorption of sugars and promotes satiety.
Add to Meals: Chop dates and sprinkle them over oatmeal, yogurt, or salads for added sweetness and fiber.

Conclusion

Understanding how many calories are in 10 dates depends on the variety and size of the fruit. While a serving of 10 Medjool dates can contain over 600 calories, the same number of smaller Deglet Noor dates would be closer to 200 calories. Despite their caloric density, dates are a nutritious, fiber-rich fruit loaded with essential minerals and antioxidants. Portion control is vital for managing calorie intake, especially for weight loss goals. By being mindful of the variety and serving size, you can enjoy the natural sweetness and health benefits of dates as part of a balanced diet.

Authoritative Resource Link

For additional nutritional information and health benefits, you can refer to the Cleveland Clinic's detailed resource on dates: The Sweet Health Benefits of Dates.

Authoritative Source Link

For additional nutritional information and health benefits, you can refer to the Cleveland Clinic's detailed resource on dates: The Sweet Health Benefits of Dates.

This resource provides further context on the nutritional value of dates, including their high antioxidant and fiber content.

Frequently Asked Questions

No, the calorie content of dates varies by variety and size. Large Medjool dates are significantly more calorie-dense than smaller types like Deglet Noor due to higher moisture and sugar concentration.

To reduce calorie intake from dates, opt for smaller varieties like Deglet Noor over the larger Medjool dates. Additionally, practice portion control by limiting your consumption to just a few dates at a time.

Yes, dates can be included in a weight-loss diet when consumed in moderation. Their high fiber content promotes fullness, which can help curb cravings, but their high sugar and calorie count requires portion control.

The primary source of calories in dates is carbohydrates, mainly from natural sugars such as fructose and glucose. As dried fruits, these sugars are highly concentrated.

For most individuals, eating 2 to 4 dates per day is a moderate and healthy serving size. This allows you to enjoy their nutritional benefits without consuming excessive calories.

Compared to other dried fruits like prunes and raisins, Medjool dates are generally more calorie-dense per fruit due to their large size. However, their nutrient profile, including fiber and minerals, is also robust.

Yes, dried dates have a higher concentration of calories and sugar than fresh dates because the drying process removes water, condensing the nutrients and sugars. Most dates available commercially are dried.