How many calories are in 100g Medjool dates?

December 13, 2025 •

3 min read

According to USDA data, a 100g serving of Medjool dates contains approximately 277 calories, making them an energy-dense, naturally sweet fruit. This substantial calorie count is largely attributed to their high carbohydrate content, particularly natural sugars, which provides a quick energy boost.

Quick Summary

A 100g serving of Medjool dates provides roughly 277 calories, primarily from natural sugars and carbohydrates, along with significant fiber, potassium, and magnesium. This makes them a nutrient-rich and high-energy snack, emphasizing the importance of portion control when managing calorie intake.

Key Points

High-Calorie Count: 100g of Medjool dates contains approximately 277 calories, mainly from natural sugars, making them an energy-dense snack.
Nutrient-Rich Profile: A 100g serving is rich in dietary fiber (around 7g) and essential minerals like potassium, magnesium, and copper.
Natural Sugar Source: The majority of the carbohydrate content (around 66g per 100g) consists of natural sugars like glucose and fructose, providing a quick energy boost.
Portion Control is Key: Due to their high calorie density, it's recommended to consume Medjool dates in moderation, typically 1-3 dates per day.
Healthy Sweetener Alternative: They can serve as a natural substitute for refined sugar in recipes, offering nutritional benefits that refined sugar lacks.
Aids Digestion: The high fiber content promotes digestive health and helps prevent constipation.

Medjool Dates: A Nutritional Overview

Medjool dates, often called the "King of Dates," are prized for their rich, caramel-like sweetness and soft, chewy texture. Originating in Morocco, they are now grown in various warm climates worldwide. Unlike other varieties like Deglet Noor, Medjool dates are larger and moister, contributing to their higher calorie density per fruit. While their natural sweetness is a major draw, understanding their complete nutritional profile is crucial for anyone monitoring their dietary intake.

The Caloric Breakdown of 100g Medjool Dates

A standard 100-gram serving of pitted Medjool dates typically contains around 277 calories. This caloric value can vary slightly depending on the dates' moisture content and ripeness. The majority of these calories come from carbohydrates, particularly natural sugars, with minimal amounts of protein and fat. This makes them an excellent, quick source of energy, particularly for athletes or those needing a fast fuel source.

Complete Macronutrient Profile

Beyond the raw calorie count, a 100g serving of Medjool dates offers a wealth of other essential nutrients.

Carbohydrates: Approximately 75 grams, with about 66 grams coming from natural sugars. These sugars include glucose and fructose, which are easily absorbed by the body for energy.
Dietary Fiber: About 7 grams, providing a significant portion of your daily recommended fiber intake. The fiber content helps slow down the digestion and absorption of the natural sugars, preventing a rapid spike in blood sugar levels.
Protein: Around 2 grams, which contributes to the date's overall nutritional value but does not make it a significant protein source.
Fat: A negligible 0.2 grams, making Medjool dates virtually fat-free.

Key Micronutrients in 100g

In addition to their macro profile, Medjool dates contain several important vitamins and minerals.

Potassium: Provides a substantial amount of potassium, crucial for maintaining heart health, regulating blood pressure, and supporting muscle function.
Magnesium: Contains a good source of magnesium, which is involved in numerous biochemical reactions, including energy production and bone health.
Copper and Manganese: These trace minerals play a vital role in metabolism and antioxidant activity within the body.
Vitamin B6: Important for brain development and supporting the immune system.

Medjool vs. Other Common Snacks: A Calorie Comparison

To put the caloric density of Medjool dates into perspective, it helps to compare them with other common snack foods. While a single Medjool date (approx. 24g) has about 66 calories, a 100g serving contains considerably more.


Snack Food	Serving Size	Calories	Key Caloric Source
Medjool Dates	100g	~277 kcal	Carbohydrates (Natural Sugars)
Almonds	100g	~579 kcal	Fat
Dried Apricots	100g	~241 kcal	Carbohydrates (Sugars)
Peanut Butter	100g	~588 kcal	Fat
Raisins	100g	~299 kcal	Carbohydrates (Sugars)

As the table illustrates, Medjool dates are more calorically dense than dried apricots but significantly less so than nut-based snacks like almonds and peanut butter. This highlights why portion control is key, especially for those on a calorie-restricted diet. Their high fiber content, however, means they can provide a more sustained feeling of fullness compared to other sugary snacks.

How to Incorporate Medjool Dates into a Healthy Diet

Given their high sugar and calorie content, Medjool dates are best consumed in moderation. Here are some smart ways to enjoy them:

Pre-Workout Energy: Their natural sugars provide a quick and easily digestible energy source before a workout.
Natural Sweetener: Use Medjool date paste as a natural alternative to refined sugar in baking or to sweeten smoothies.
Balanced Snack: Pair them with a source of healthy fat or protein, such as nuts, almond butter, or a piece of cheese. This combination helps to slow sugar absorption and enhances satiety.
Small Portion Control: Stick to one or two dates to satisfy a sweet craving without overdoing the calories. For example, stuffing a date with a single almond or walnut is a popular and satisfying option.

Conclusion

In summary, 100g of Medjool dates contains approximately 277 calories, predominantly from natural sugars. While this makes them an energy-dense food, they are also packed with dietary fiber, potassium, magnesium, and antioxidants that offer numerous health benefits. Moderation is key to incorporating them into a balanced diet, particularly for individuals managing their calorie intake or blood sugar levels. By being mindful of serving sizes and pairing them with other nutrient-rich foods, you can enjoy the delicious, natural sweetness of Medjool dates without guilt.

Frequently Asked Questions

Yes, Medjool dates are considered a healthy food choice. Despite being high in calories, they are packed with essential nutrients, fiber, and antioxidants that provide significant health benefits, especially when consumed in moderation.

The number of Medjool dates in a 100g serving can vary based on their size. However, a rough estimate is about four medium-sized dates, with each typically weighing around 24-25g.

Yes, Medjool dates can be included in a low-calorie diet. The key is moderation. Their high fiber content can help you feel full, but their caloric density means you should limit your intake to a couple of dates to manage your total calorie count.

Medjool dates are typically larger and moister than regular dates (like Deglet Noor), which gives them a higher calorie and sugar content per fruit. For example, one Medjool date has about 66 calories, while a smaller Deglet Noor date has around 20-23 calories.

Due to their high fiber content, Medjool dates have a low-to-moderate glycemic index, which helps slow the absorption of their natural sugars. However, people with diabetes should still consume them sparingly and monitor their blood sugar response.

Yes, Medjool dates are an excellent source of dietary fiber. A 100g serving contains approximately 7 grams of fiber, which is important for digestive health and promotes a feeling of fullness.

No, a 100g serving of Medjool dates contains a negligible amount of fat, typically around 0.2-0.4 grams, making them virtually fat-free.