How Many Calories Are in Dates? A UAE Guide to Khalas, Medjool and More
One Medjool date has about 66 calories; a Khalas date about 22–33. Calories per date and per 100g, how many dates to eat a day, and how dates compare with date protein bites.
Quick answer: One medium Medjool date (about 24g) has roughly 66 calories. A smaller Khalas date (8–12g) has about 22–33 calories. Per 100g, most dates sit between 277 and 282 calories, with almost no fat and 6–8g of fibre.
Calories in dates depend on three things: the variety, how dry the date is, and how many you eat. Below are the numbers for the dates people in the UAE actually buy, plus a simple guide to portion sizes.
Calories in dates by variety
Date variety | Typical weight per date | Calories per date | Calories per 100g |
|---|---|---|---|
Medjool | ~24g | ~66 | 277 |
Deglet Noor | ~7g | ~20 | 282 |
Khalas (tamr, fully ripe) | 8–12g | ~22–33 | ~280 |
Khalas (rutab, fresh and soft) | ~10g | ~25–28 | ~250–265 |
Fard | 6–9g | ~17–26 | ~285–295 |
Sources: USDA FoodData Central (Medjool, Deglet Noor); The Date Room, Al Ain growers (Khalas, Fard).
The pattern is simple. Drier dates have more calories per gram, because the water has gone and the sugar is more concentrated. Bigger dates have more calories each, because there is simply more fruit.
Calories in 1, 2, 3 and 5 dates
How many | Medjool | Khalas (tamr) |
|---|---|---|
1 date | ~66 kcal | ~22–33 kcal |
2 dates | ~133 kcal | ~44–66 kcal |
3 dates | ~200 kcal | ~66–99 kcal |
5 dates | ~332 kcal | ~110–165 kcal |
Three dates with Arabic coffee, the traditional serving in the UAE, is roughly 70–100 calories if they are Khalas, or about 200 calories if they are large Medjool.
What else is in 100g of dates?
Using USDA data for Medjool dates, 100g gives you:
Calories: 277 kcal
Carbohydrates: about 75g, mostly natural sugars (glucose and fructose)
Fibre: about 6.7g
Protein: about 1.8g
Fat: almost none
Potassium: about 696mg
So dates are an energy food. They are rich in natural sugar and fibre, but very low in protein.
Are dates fattening?
Not on their own. Dates are calorie-dense for their size, so it is easy to eat ten without noticing. But the fibre slows down how quickly the sugar reaches your blood. Research published in Nutrition Journal found that several common date varieties have a low to medium glycaemic index, despite their sweetness. The Cleveland Clinic puts the glycaemic index of dates at around 42, which counts as low.
The practical rule: count your dates the way you would count biscuits. Two to three is a snack. A full bowl is a meal.
How many dates should you eat a day?
For most healthy adults, 2–4 dates a day fits easily into a balanced diet. That is about 45–130 calories of Khalas, or 130–265 calories of Medjool. If you are managing your weight, choose smaller varieties like Khalas and count them. If you have diabetes or blood sugar concerns, speak to your doctor or a dietitian before adding dates to your routine.
Dates vs date protein bites: calories and protein compared
Plain dates give you quick energy but very little protein. That is why we make Rashtions protein truffles from organic UAE Khalas dates with camel milk and whey protein, so the same sweet date taste comes with protein that keeps you full.
Here is what an accredited laboratory, Middle East Testing Services (METS), measured in our protein bites in September 2026, per 80g:
Per 80g | Calories | Protein | Fat | Fibre |
|---|---|---|---|---|
Medjool dates (USDA, for comparison) | ~222 | ~1.4g | ~0.1g | ~5.4g |
295 | 21.8g | 5.7g | 6.4g | |
280 | 21.8g | 2.6g | 6.9g | |
286 | 22.5g | 2.7g | 6.7g | |
276 | 7.5g | 2.0g | 1.5g |
Our bites have about 25–35% more calories per gram than whole dates, because they are drier and contain milk powder. In return, the three truffles carry around 15 times more protein and more fibre than the same weight of Medjool dates, while Date Original gives you about five times the protein. All our bites are sweetened only with dates: no added sugar, no artificial sweeteners and no preservatives. They do contain natural sugar from the dates, so the same portion advice applies.
Want dates that work harder? Try a Date Truffle jar, AED 20, or mix any four flavours and save up to 30%.
Fresh vs dried dates: which has fewer calories?
Fresh dates have fewer calories per gram because they hold more water. Dates go through four ripening stages: kimri (green and hard), khalal (firm and yellow or red), rutab (soft and semi-ripe) and tamr (fully ripe and dry). Most packaged dates sold in UAE supermarkets are tamr, because they keep for months. If you want the lightest option, eat Khalas or Lulu fresh in season (July to September).
Frequently asked questions
How many calories are in 1 date?
One Medjool date has about 66 calories. One Khalas date has about 22–33 calories. One Deglet Noor date has about 20 calories.
How many calories are in 100g of dates?
Between 277 and 282 calories for most dried dates. Fresh dates are lower, at around 250–265 calories per 100g.
Are Khalas dates lower in calories than Medjool?
Per date, yes, because Khalas dates are smaller. Per 100g, they are about the same.
Are dates good for weight loss?
They can fit into a weight-loss diet in small portions, because their fibre helps you feel full. They are calorie-dense, so count them.
Do dates have protein?
Very little: about 1.8g per 100g. If you want protein from a date snack, choose one made with added protein, such as our truffles, which have about 22g per 80g.
Is it OK to eat dates every day?
For most healthy people, yes, in moderation. Two to four dates a day is a common, sensible amount.
Nutrition figures for plain dates come from USDA FoodData Central and The Date Room (Al Ain). Figures for Rashtions products come from laboratory testing by Middle East Testing Services (METS, ENAS-accredited), September 2026. This article is general information, not medical advice.