Calories in Dates

1 date contains just around 23 calories. So, about 100 grams of dates would have around 277 calories only. Apart from the low number of calories in dates, these fruits contain some amount of protein and various minerals like potassium, calcium and iron. Given the rich nutrient profile, dates can be a good substitute for sugary snacks if you have a sweet tooth. These fruits also offer many health benefits like better bone health and reduced inflammation in the body. Find out more about the calories in common food items that contain dates and how many dates to consume daily in this article.

Calories in Dates

Dates are one of the most popular delicacies enjoyed in India with an endless number of varieties available in the market. Though dates are high in sugar content, when eaten in moderation, they can be a good source of essential nutrients. In India, dates are commonly used for making desserts that you just cannot resist! You shall find dates in a fresh smooth form or in a dried form which can be stored for a longer period. The luscious fruit is rich in fibres, antioxidants, minerals, and vitamins. So, here are some nutrition facts regarding the calories in dates.

1 Date Calories

23 Calories


6.23 grams (96 percent)


0.2 grams (3 percent)


0.03 grams (1 percent)


Potassium - 54 mg

Calcium - 3 mg

Iron - 0.08 mg

How Many Calories Do Dates Have?

Dates are fruits grown on date palm trees that provide micronutrients and polyphenols. You can directly eat fresh or dried dates to benefit from the nutrient content of the fruit. But you shall find numerous recipes to add dates into your diet with no trouble! Below are the number of calories in dates based on different servings and portion sizes:

Portion Size


1 date calories (1 piece 8 g)


Calories in 2 dates (pitted 14.2 g)


4 dates calories


Dates calories in 100 g


Calories in one cup of dates (pitted & chopped)


Calories in 1/4 cup of dates (pitted & chopped)


Calories in half cup of dates (pitted & chopped)


Medjool dates calories in 1 piece (pitted)


Deglet Noor 1 date calories (pitted)


Check our calorie calculator to know about your daily calorie intake.

Calories in Common Food Items With Dates

Most people enjoy eating dried dates or the fresh ones right from the packet. However, if you are in the mood to make something delicious, you can combine dates with various other ingredients. You can find some yummy snack suggestions below. Let’s learn the number of calories in a few dates items:

Type of Servings & Portion Size


1 dates milkshake calories (354 ml)


Calories in one date & apple milkshake


Calories in one tbsp dates syrup (21 g)


Dates calories in 1 bar piece


Calories in dates & nuts ladoo


Calories in dates small cookie (20 g)


Calories in almond stuffed dates


Calories in one cup dates & tamarind chutney (286 g)


Calories in dates halwa


Health Benefits of Dates

Just like the endless number of varieties of dates, it also offers several health benefits, which include:

  • Rich Nutrient Profile

Dates are rich in fibre and have essential minerals such as potassium, magnesium, manganese, iron, copper, etc. The fruit is also a good source of antioxidants and contains vitamin B6.

  • Promotes Bowel Movement

Due to high fibre content, intake of dates can really promote regular bowel movement and help with stool frequency. The fibre in dates further controls blood sugar and prevents sugar levels from spiking high after eating it.

  • Rich in Antioxidants

Dates have antioxidants such as flavonoids, carotenoids and phenolic acid. Such antioxidants are known for reducing inflammation, improving heart health and preventing the development of some chronic ailments.

  • Promotes Natural Labour

Studies have been conducted to understand how dates help promote labour in pregnant women. Research has shown that consuming dates in the last weeks of pregnancy assists with cervical dilation and reduces the labour time. Thus, such women do not require induced labour.

  • May Help With Bone Health

As you already know, dates contain all the essential minerals such as magnesium, calcium, iron, potassium, etc. Studies have revealed that such minerals aid in lowering the risk of bone-related problems.


apply health insurance now

How Many Dates Should You Consume Every Day?

As dates are packed with good nutrients, you can consume 4 to 5 dates per day. If you are trying to lose weight or maintain your current weight, you might want to take the sugar content of dates into account. Overeating such healthy fruits can easily lead to weight gain. So, based on your lifestyle and health goals, you can decide how many dates are suffficient for you!

Wrapping it up!

After learning the benefits of eating dates and various ingredients that you can experiment with, dates will now be a good addition to your diet! The fruit is also a natural sweetener that you can replace with refined sugars that many use for cooking. Instead of munching on candies that satisfy your sweet tooth but have zero nutrients, dates can surely be a good alternative.


Eating healthy and being calorie conscious are essential, and so is a health insurance plan. Be it planned treatments, healthcare emergencies, or a safety net against rising medical costs, insurance can easily safeguard you! Head over to Bajaj Markets to find the best health insurance with extensive coverage now! Before that, you can also get the premium quote with our health insurance calculator in a jiffy.

Health Insurance Plans Available at Bajaj Markets

FAQs on Calories in Dates

How many calories are in a single date?

A single piece of date weighing 8 grams has 23 calories, 6.23 grams of carbs, 0.2 grams of protein and 0.03 grams of fats.

Are dates better than sugar?

Although dates are a good source of fibre and minerals, it is not recommended to make any drastic switches as dates are high in sugar as well. However, you can replace refined white sugar with dates in dessert recipes to enjoy the benefits of natural sweeteners.

Is it okay to eat dates every day?

Yes, you can eat dates every day as they are rich in various nutrients. But it is advised to keep the sugar content in mind as well.

Is it good to eat dates with milk?

Yes, you can have dates with milk. To make it more appetising, you can also make smoothies with dates and other fruits.

How can I buy health insurance online?

You can purchase health insurance online on Bajaj Markets in the following way:

  • Go to the ‘Health Insurance’ section on Bajaj Markets

  • Select the type of health insurance

  • Fill in the application form

  • Buy add-ons and review the policy terms

  • Pay the premium

  • Your health insurance policy document will be issued soon!

No Room Rent Capping | No Medical Check-up up to 55yrs | Tax Benefit up to Rs.75,000 | Buy Health Insurance starting @ ₹160 pm check plans
Loan Offer
Download App
Credit Score