Dates: Calories, Nutrition Facts, and Health Benefits (2026)
Two Medjool dates has 133 calories, 3.2 g fiber and 0.2 mg vitamin C. Full dates nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Two Medjool dates (48 g) contain 133 calories, 3.2 g of fiber, and 334 mg of potassium. They have a glycemic index of about 49, making them a moderate option for blood sugar management. Dates are also notable for their high sugar content, with 31.9 g per serving.
This page provides detailed information on the nutritional content of dates, focusing on Medjool dates. It covers calories, macronutrients, and health benefits associated with their consumption.
Dates Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the nutrition facts for dates, highlighting key components per serving.
Values are for 2 Medjool dates (48 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 133 | 277 | 7% |
| Protein | 0.9 g | 1.8 g | 2% |
| Carbohydrates | 36.0 g | 75.0 g | 13% |
| Fiber | 3.2 g | 6.7 g | 11% |
| Sugar | 31.9 g | 66.5 g | - |
| Fat | 0.1 g | 0.1 g | 0% |
| Vitamin C | 0.2 mg | 0.4 mg | 0% |
| Potassium | 334 mg | 696 mg | 7% |
| Magnesium | 26 mg | 54 mg | 6% |
| Vitamin B6 | 0.12 mg | 0.25 mg | 7% |
About 97% of dates calories come from carbohydrates, 2% from protein and 0% from fat.
Dates by Health Goal
Explore how dates rate against common dietary goals in the following section.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 133 calories per serving with 3.2 g fiber for fullness |
| Blood sugar / diabetes | Fair | Glycemic load of about 18 per serving |
| Immunity | Fair | Provides 0.2 mg vitamin C (0% DV) |
| Digestion | Good | 3.2 g fiber per serving supports regularity |
| Heart health | Good | Potassium (334 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (0.9 g); best as a vitamin-rich choice, not a protein source |
Dates and Blood Sugar
Glycemic index: 49. Glycemic load: 18 per serving.
Dates has a glycemic index of about 49 and a glycemic load of around 18 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Dates Compares to Other Fruits
The comparison table below illustrates how dates stack up against other fruits in terms of nutritional value.
| Fruit (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Dates | 277 | 66.5 | 6.7 | 0.4 |
| Fig | 74 | 16.3 | 2.9 | 2.0 |
| Banana | 89 | 12.2 | 2.6 | 8.7 |
| Grapes | 69 | 15.5 | 0.9 | 3.2 |
Dates Myths, Checked
Dates are bad because they are high in sugar , Misleading. Dates are high in natural sugar (about 66 g per 100 g) but also fiber, potassium and antioxidants, so portion size matters.
Dates are a low-calorie snack , False. Two Medjool dates have about 130 calories, energy-dense for their size.
How to Track Dates
Fruit portions are easy to misjudge, and the difference between two Medjool dates and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log dates accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in two Medjool dates?
Two Medjool dates contain 133 calories, making them a relatively low-calorie snack option. This amount provides a quick energy boost while being nutrient-dense.
Is dates good for weight loss?
Dates can be part of a weight loss plan if consumed in moderation. They are high in fiber, which can promote satiety and help manage hunger.
Can people with diabetes eat dates?
People with diabetes can eat dates, but portion control is essential due to their natural sugar content. The glycemic index of dates is about 49, indicating a moderate impact on blood sugar levels.
How much potassium is in dates?
Dates are a good source of potassium, providing 334 mg per two Medjool dates. This mineral is important for heart health and maintaining proper muscle function.
Is dates high in sugar?
Dates are high in sugar, with 31.9 g per two Medjool dates. However, the sugars in dates are natural and come with fiber and nutrients.
Are dates good for you?
Dates are considered good for you, as they are rich in fiber, potassium, and other vitamins. They can support digestive health and provide essential nutrients.
Key Takeaways
- Two Medjool dates contain 133 calories.
- Each serving has 3.2 g of fiber.
- Dates provide 334 mg of potassium.
- They contain 31.9 g of sugar per serving.
- Dates have a glycemic index of about 49.
- They are low in fat, with only 0.1 g per serving.
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