Dates

Q: How many calories in date, pitted of dates?

About 66 calories, with roughly 0.4g of protein. date, pitted weighs about 24g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

277

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 0.8 oz

Calories

Protein

0.4g

Carbs

18g

Fat

Protein 2% Carbs 97% Fat 0%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Dates is 66g of sugar, wrapped in 6.7g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 277 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener dates has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber6.7 g24%

Sugar66.47 g—

Sodium1 mg0%

Potassium696 mg15%

Calcium64 mg5%

Iron0.9 mg5%

Magnesium54 mg13%

Zinc0.44 mg4%

Vitamin C0 mg0%

Vitamin A7 mcg1%

Vitamin D0 mcg0%

Vitamin B60.249 mg15%

Folate15 mcg4%

Niacin1.61 mg10%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Avocado

117 fewer calories per 100g · +15g fat.

Cal160 Protein2 g Fat14.7 g

Orange Peel

180 fewer calories per 100g.

Cal97 Protein1.5 g Fat0.2 g

Banana

188 fewer calories per 100g.

Cal89 Protein1.1 g Fat0.3 g

Common questions

The stuff people actually ask.

How many calories in date, pitted of dates?

About 66 calories, with roughly 0.4g of protein. date, pitted weighs about 24g. Use the slider above for any other portion.

Does a ripe dates have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is dates actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →