How many dates is 150 grams?

December 18, 2025 •

4 min read

With date weights varying significantly by variety, size, and moisture, a precise count for 150 grams is never one-size-fits-all. To accurately answer the question of how many dates is 150 grams, you must consider the specific type and size of the date you are using, as a Medjool date can be three times heavier than a smaller Deglet Noor.

Quick Summary

The number of dates in 150 grams varies greatly depending on the variety and size, from fewer large Medjool dates to a greater number of smaller Deglet Noor dates. Factors like moisture content and whether they are pitted also affect the final count. A rough estimate can be made, but for precision in cooking, weighing is the most reliable method.

Key Points

Variety is Key: The number of dates in 150 grams depends entirely on the variety; larger Medjool dates result in a lower count than smaller Deglet Noor dates.
Estimate for Medjool Dates: For large Medjool dates, expect approximately 6 to 7 pitted dates in 150 grams.
Estimate for Smaller Dates: For smaller varieties like Deglet Noor, 150 grams can contain around 20 pitted dates.
For Precision, Weigh: The most accurate method for cooking and baking is to weigh the 150 grams on a kitchen scale rather than counting, due to variations in size and moisture.
Pitted or Unpitted Matters: The removal of the pit slightly reduces the weight of each date, affecting the final count in 150 grams.
Nutrient-Dense Serving: A 150-gram serving of dates is nutrient-dense, offering a significant amount of fiber, potassium, and carbohydrates.

Understanding the Weight of a Date

Converting a weight measurement like 150 grams into a count of individual dates is less straightforward than it might seem. Dates come in many varieties, and their size and weight can differ dramatically. A soft, large Medjool date can weigh as much as 24 grams, while a smaller Deglet Noor may only be around 7 grams. This means the number of dates you get for a given weight can vary by a factor of three or more.

The Variability of Date Sizes

Several factors contribute to the weight variation of dates:

Variety: Medjool dates are famously large and heavy, while varieties like Deglet Noor and Ajwa are smaller.
Moisture Content: Softer, juicier dates contain more water and will be heavier than drier, firmer ones.
Pitted vs. Unpitted: Removing the pit reduces the total weight. While the seed itself is only a small fraction of the total weight (around 0.5 to 4 grams, depending on the variety), it does impact the overall count. Most recipes call for pitted dates, so this is a key consideration.
Growing Conditions: Environmental factors and harvesting methods can also influence a date's size and weight.

How to Calculate Dates in 150 Grams

To get a practical answer for your 150-gram query, it is best to calculate based on the common date varieties. Here's a breakdown:

Medjool Dates: Known as the 'king of dates', Medjools are large and fleshy. Assuming an average weight of 20-24 grams per pitted date, 150 grams would be approximately 6 to 7 dates. If you have jumbo Medjools, you might only get 5 or 6.
Deglet Noor Dates: These are smaller and firmer. With an average weight of about 7 grams per pitted date, 150 grams would be around 21 dates. This is a significant difference from the Medjool count.
Standard Dried Dates: If you are using a bag of standard, un-varietized dried dates, an average weight might be around 8-10 grams per pitted date. In this case, 150 grams would yield approximately 15 to 19 dates.

Comparison Table: Dates in 150 Grams


Date Variety	Average Weight Per Pitted Date	Approximate Count in 150 Grams
Medjool (Large)	20–24 grams	6–7 dates
Standard Dried	8–10 grams	15–19 dates
Deglet Noor (Small)	7–8 grams	19–21 dates
Chopped Dates	Varies greatly	Roughly 1 cup (packed)

For a Precise Measurement in Baking

When baking or following a recipe, using a kitchen scale for 150 grams is far more accurate than counting dates. The variation in moisture and size can throw off a recipe's balance of sweetness and texture. For example, a recipe calling for 150 grams of chopped dates for a cake will have a different outcome if you use soft Medjools versus drier Deglet Noors without adjusting for moisture content. Weighing your ingredients removes all doubt and ensures a consistent result. Even when measuring by volume, 150 grams of pitted dates is roughly 1 cup.

The Nutritional Impact of 150 Grams of Dates

Beyond just the number of fruits, understanding the nutritional value of a 150-gram serving is important. Dates are high in natural sugars, fiber, and essential minerals. According to nutritional data for Medjool dates, 150 grams contains a significant amount of carbohydrates and a substantial dose of dietary fiber, potassium, and magnesium.

A Nutritious Serving

Dates provide a quick and sustained energy boost due to their natural sugars (glucose, fructose, and sucrose) and are also a great source of fiber for digestive health. A 150-gram serving delivers impressive amounts of potassium, which is essential for heart health and regulating blood pressure. It also contains minerals like magnesium and iron. However, due to their high calorie density, moderation is key for weight management.

Culinary Uses for 150 Grams of Dates

150 grams is a very useful quantity for many culinary applications:

Natural Sweetener: Blend 150 grams of pitted dates with water to create a natural date paste to sweeten smoothies, yogurt, or baked goods.
Energy Bites: Combine 150 grams of dates in a food processor with nuts, oats, and a dash of spice to make no-bake energy balls.
Stuffed Dates: 150 grams of Medjool dates is the perfect amount for a batch of elegant, stuffed appetizers. Try filling them with nut butter or soft cheese and a sprinkle of nuts.
Baking Ingredient: Use the 150 grams of dates to sweeten brownies, cakes, or cookies, reducing or replacing refined sugar entirely.

Conclusion

While a precise single number for how many dates is 150 grams is impossible without knowing the variety, a good general estimate is between 15 and 20 standard pitted dates. The number can be as low as 6 or 7 for large Medjools or over 20 for smaller varieties. For recipes where accuracy is important, relying on a kitchen scale to measure the 150 grams of dates is the best approach. This ensures consistent results and accounts for the wide variations in date sizes and moisture content. Whether you're counting for a quick snack or baking a complex recipe, knowing the influence of date variety on weight is key to culinary success.

Frequently Asked Questions

While 150 grams of dates is high in calories and natural sugars, it is also very nutrient-dense and packed with fiber, potassium, and magnesium. It can be a healthy serving, especially for athletes needing energy, but should be consumed in moderation for general weight management.

150 grams of whole, pitted dates is roughly equivalent to 1 cup. If the dates are chopped, the volume may increase slightly, as they take up more space.

Yes, dates with a higher moisture content, like soft Medjools, will be heavier individually than drier varieties like Deglet Noor. This means you will get fewer moist dates for the same weight.

While all date varieties are generally healthy, there can be minor variations in nutrient and antioxidant levels. The size and texture are the most noticeable differences.

Weighing dates ensures accuracy and consistency in recipes. Counting can be misleading because date sizes vary, leading to an inconsistent amount of sweetness and moisture in your final product.

Medjool dates are typically larger, softer, and sweeter with a rich caramel-like flavor. Deglet Noor dates are smaller, firmer, and have a milder, nuttier flavor and a semi-dry texture.

According to nutritional data, 150 grams of Medjool dates contain around 416 calories, while standard dried dates can be slightly higher. This is largely due to their high sugar content.