VoltraCalories in dates: per date and per 100 g
Dried dates have about 277 to 306 kcal per 100 g across the varieties analysed [1][2][3][4]. What differs most between varieties is the size of one date: a pitted Medjool date weighs about 24 g and has about 66 kcal, while a Deglet Noor date has about 20 kcal [1][2].
Fresh dates (rutab) have far fewer calories by weight, about 157 kcal per 100 g, because they hold much more water [3].
Calories per date
| Date | Weight of one date | kcal per date |
|---|---|---|
| Medjool [1] | 24 g, pitted | ≈ 66 |
| Deglet Noor [2] | 7.1 g, pitted | ≈ 20 |
| Khalas [4][5][6] | 8.0 g whole, with the pit | ≈ 18–22 |
| Sukkari [5][6] | 12.7 g whole, with the pit | ≈ 29–36 (estimate) |
Khalas: weight of one date [6] × flesh, 83–92% of the fruit's weight [5] × 278–301 kcal per 100 g [4]. Sukkari: we found no published energy value, so this estimate uses its weight [6], the same flesh share [5], and the 277–306 kcal range of the dried dates below.
Calories per 100 g
| Date | kcal | Carbs | Fibre | Water |
|---|---|---|---|---|
| Medjool [1] | 277 | 75.0 g | 6.7 g | 21.3 g |
| Deglet Noor [2] | 282 | 75.0 g | 8.0 g | 20.5 g |
| Dried dates, Bahrain tables (variety not given) [3] | 306 | 73.0 g | 2.4 g | 20.0 g |
| Khalas, Fard and Khasab, sun-dried (Oman) [4] | 278–301 | 56.1–62.2 g sugars | 6.3–8.4 g | – |
| Fresh dates (rutab) [3] | 157 | 37.6 g | 1.3 g | 59.0 g |
We found no published energy value for Barhi dates, so they aren't listed.
What counts as one serving
Two Gulf dietary guides count dates as fruit servings. Saudi Arabia's Healthy Food Palm counts 3 medium dates as one fruit serving [7], and Oman's 2026 guide counts 1 Medjool date, 2 Barhi dates, or 3 Khalas, Barni or Jabri dates [8]. With the figures above, one Omani serving of Medjool is about 66 kcal, and 3 Khalas dates about 54 to 66 kcal (calculated). Our comparison of the Gulf's food guides has the rest of their advice.
Why one date can be 20 kcal or 66
By weight, dried dates are similar: within about 10% of each other. The size is what differs. A Medjool date weighs about three times as much as a Deglet Noor or Khalas date, so it has about three times the calories. Fresh rutab has about half the calories of dried dates by weight, because it's about 59% water [3].
How to log it in Voltra
- On the Eat tab, tap Scan a meal and photograph your plate, or tap Describe and type it, for example "3 Sukkari dates".
- Add the variety to your note, since dates differ a lot in size.
- Check the grams for each item, then tap Log. If you weighed your plate, use that weight.
Frequently asked
How many calories are in one date?
It depends on the size: about 20 kcal for a small Deglet Noor date and about 66 kcal for a large Medjool date. A Khalas date comes to about 18–22 kcal, and a Sukkari date roughly 29–36.
How many calories are in 100 g of dates?
About 277 to 306 kcal for dried dates, and about 157 kcal for fresh rutab.
How many calories are in a Sukkari date?
We found no published energy value for Sukkari. Using its average weight of 12.7 g and the energy range of other dried dates, one date comes to roughly 29–36 kcal.
Are fresh dates (rutab) lower in calories?
By weight, yes: about 157 kcal per 100 g, against 277–306 for dried dates, because rutab holds more water.
Sources
- USDA FoodData Central. Dates, medjool (FDC 168191)
- USDA FoodData Central. Dates, deglet noor (FDC 171726)
- Musaiger AO (2011). Food Composition Tables for Kingdom of Bahrain. Arab Center for Nutrition
- Al-Farsi M, et al. (2005). Compositional and sensory characteristics of three native sun-dried date varieties grown in Oman. Journal of Agricultural and Food Chemistry 53(19):7586–7591. Abstract.
- Al-Hooti S, Sidhu JS, Qabazard H (1997). Physicochemical characteristics of five date fruit cultivars grown in the United Arab Emirates. Plant Foods for Human Nutrition 50:101–113. Abstract.
- Ghonimy M, et al. (2025). Assessing the physico-mechanical properties of three date fruit varieties. Foods 14(11):1838
- Saudi Ministry of Health, General Directorate of Nutrition (2012). جدول الحصص الغذائية (النخلة الغذائية الصحية). In Arabic. The Healthy Food Palm servings table.
- Oman Ministry of Health (2026). الدليل العُماني للغذاء الصحي. In Arabic. Printed p. 60.
Sources checked on 29 September 2026. Values are rounded to one decimal place.
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