Macros in Dates
Dates has about 282 calories per 100 g, with 2.5 g protein, 0.4 g fat and 75 g carbs.
Quick answer
282 kcal
calories per 100 g
- Protein
- 2.5 g
- Fat
- 0.4 g
- Carbs
- 75 g
These are reference values. Ingredients and preparation can change the result.
Calories in DatesServing size calculator
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In your portion
68 kcal
- Protein
- 0.6 g
- Fat
- 0.1 g
- Carbs
- 18 g
Next: your food diary
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Get it on Google PlayNutrition table
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 24 g | 68 kcal | 0.6 g | 0.1 g | 18 g |
| 50 g | 141 kcal | 1.3 g | 0.2 g | 37.5 g |
| 100 g | 282 kcal | 2.5 g | 0.4 g | 75 g |
| 200 g | 564 kcal | 5 g | 0.8 g | 150 g |
Additional nutrients · 100 g
- Fiber
- 7.1 g
- Sugars
- 62.5 g
Next: your food diary
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change dates calories quickly.
FAQ
How many calories are in dates?
Dates has about 282 calories per 100 g. A typical pitted date (24 g) has about 68 calories.
How much protein is in dates?
Dates has about 2.5 g protein per 100 g and about 0.6 g protein per pitted date.
Is dates good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
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Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: July 24, 2026