A single date contains roughly between 20 to 70 calories depending on its size and variety. For example, the common range for medium-sized dates is about 50 to 60 calories, while smaller dates can have as few as 20-25 calories and larger varieties like Medjool dates can have up to around 66 calories or more.
Calories by Date Type:
- Deglet Noor (small, ~7 g): about 20–23 calories
- Medjool (large, ~24 g): about 66 calories
- Mazafati (fresh, medium-sized): around 55 calories
- Kabkab (large, ~30 g): about 70 calories
- Khassui (small): 40–50 calories
- Kharak (unripe): 35–40 calories
- Dried dates (30 g): around 80 calories
Summary:
- Typical calorie range in a single date is 20 to 70 calories depending on size and variety.
- Dates are calorie-dense due to natural sugars and low water content.
- A standard medium-sized date often used for reference contains 50-60 calories.
This provides a good estimate for calories in a single date depending on the exact type and size of the fruit.
