Dates Nutrition per 100 Grams (USDA)
Many portals describe dates nutrition only generally, with no per-variety numbers. Yet varieties differ measurably. Here is USDA data for Medjool, the most data-rich variety, with Deglet Noor as a comparison.
| Component | Medjool (per 100g) |
|---|---|
| Energy | 277 kcal |
| Carbohydrate | 75 g |
| Dietary fiber | 6.7 g |
| Protein | 1.8 g |
| Potassium | 696 mg |
| Magnesium | 54 mg |
| Iron | ~0.9 mg |
| Vitamin B6 | ~0.25 mg |
| Copper | ~0.36 mg |
For comparison, Deglet Noor dates contain about 282 kcal and higher fiber, around 8.0g per 100g. This is why we always stress: there is no single number for all dates.
Dates Calories per Piece
The calories question most often comes up for diet planning. Because date size varies, use these anchors:
- 1 medium date: 20–25 kcal
- 1 large Medjool: 55–66 kcal
- 100g (about 5–7 dates): 280–300 kcal
So 3 medium dates equal about 60–75 kcal, while 3 large Medjool can reach 165–200 kcal. Size strongly affects total calories, so always mind the variety.
Glycemic Index of Dates (Alkaabi 2011)
One of the most sought yet rarely number-published data points is the glycemic index of dates. Alkaabi et al. (2011, Nutrition Journal 10:59) measured five varieties:
| Subjects | Glycemic Index Range | Category |
|---|---|---|
| Healthy adults (n=13) | 46.3–55.1 | Low–medium |
| Type-2 diabetics (n=10) | 43.8–53.0 | Low–medium |
Because a GI below 55 is low, dates are relatively friendlier than table sugar, though still sweet. The study also found no significant blood-sugar-spike difference between varieties.
How Many Dates per Day? A Per-Condition Table
This is our signature asset. Instead of one number, we provide guidance on how many dates per day by condition:
| Condition | Daily Portion | Note |
|---|---|---|
| Healthy adult | 3–7 dates (±100g) | Balanced diet |
| Diabetic | 2–3 dates | Consult a doctor, pair with protein |
| Third-trimester pregnancy | 6 dates (from week 36) | Al-Kuran 2011 protocol |
| Breastfeeding | 3–5 dates | Energy-restoring nutrition |
| Child 1–3 years | 1–2 dates (mashed) | Avoid choking risk |
| School-age child | 2–3 dates | Sweet-snack substitute |
| Dieting | 2–3 dates | Sugar substitute, count calories |
Fresh vs Dried Dates: The Nutritional Difference
Another common question: are fresh dates (like Rotab Bam) healthier than dried dates? In principle, both come from the same fruit at different ripeness stages. Fresh dates have higher moisture, so they taste less sweet and are lower in calories per gram. Dried dates have more concentrated nutrients, including calories, sugar, and minerals per gram. Neither is absolutely healthier; what matters is your portion and need. For weaning or the elderly, fresh texture is more practical; for long-lasting stock, dried dates win.
Practical Questions About Daily Portions
Many ask whether 100 grams of dates equals a plate of rice. By calories, 100 grams of dates (about 280–300 kcal) is indeed close to one serving of white rice, but the composition differs: dates provide fiber, potassium, and antioxidants that rice lacks. So dates are best viewed as a nutrient-dense snack, not a staple replacement. Use the per-condition dosage table to set a reasonable portion, and adjust to your total daily energy needs. For the active, the portion can be slightly higher; for those losing weight, limit it and count it within your calorie budget.
Why Nutrition Numbers Differ Between Varieties
Ever puzzled to see one source say 277 kcal while another says 282 kcal for dates? This difference is normal and explainable. Different varieties (Medjool, Deglet Noor, Sukari, and others) have different moisture, size, and sugar composition. Drier dates have more concentrated nutrients per gram, so their calorie and fiber figures appear higher. This is why quoting a single number for all dates is misleading.
Key Minerals in Dates
Beyond energy, dates stand out for their mineral profile. Potassium (696mg/100g in Medjool) plays a role in fluid balance and muscle function including the heart. Magnesium (about 54mg/100g) supports nerve and muscle function. Dates also provide meaningful amounts of copper and vitamin B6, plus some iron. This combination makes dates a nutrient-dense snack, not just a sugar source.
Reading Nutrition Claims Critically
Much content says dates are rich in iron and thus great for anemia. In fact, dates contain only about 0.9–1.0mg iron per 100g, while an adult woman needs about 18mg daily. So dates are a good complement, not a replacement for iron tablets. Reading numbers critically like this is the heart of our approach — you deserve the context behind every claim, not just an overstated headline.
How to Use This Data
Use the calorie table for daily energy budgeting, the GI table to understand blood-sugar effects, and the dosage table to set safe portions. This data underpins all our condition pages — from diabetes to pregnancy. Note: this page is educational and not a substitute for medical advice. For specific health conditions, please consult a doctor or dietitian.
Want to pick a variety with a particular profile? Free nutrition consultation via WhatsApp +62 823-4350-8579, delivery across Jabodetabek: Jakarta, Depok, Tangerang, Bekasi, and Bogor.
