Calories in Dates 🫐
Per 1 date (24g)
Nutrition Facts
Serving: 1 date (24g)
About Dates
Dates is a nutritious fruit that brings a caramel sweet flavor to your diet. With 66 calories per 1 date (24g), it provides natural energy along with important vitamins and minerals. Dates is particularly valued for natural energy, making it a smart addition to a balanced eating plan. Whether you enjoy it fresh, in smoothies, or as part of a recipe, dates offers both great taste and genuine nutritional benefits.
Health Benefits of Dates
Rich in Potassium
Dates is an excellent source of potassium, a nutrient essential for natural energy. Including dates in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Antioxidant Protection
Dates contains natural antioxidants including polyphenols and flavonoids that help neutralize harmful free radicals. Regular consumption of antioxidant-rich fruits like dates is associated with reduced risk of chronic diseases.
Important Source of Magnesium
Dates provides meaningful amounts of magnesium, which plays a role in numerous bodily functions including enzyme activity, bone health, and cellular metabolism.
Dietary Versatility
Dates can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of dates and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ Dates (12g) | 33 | 9.0g | 0.2g | 0.0g |
| Small Dates (18g) | 50 | 13.5g | 0.3g | 0.0g |
| Medium Dates (24g) | 66 | 18.0g | 0.4g | 0.0g |
| Large Dates (36g) | 99 | 27.0g | 0.6g | 0.0g |
| 2 Datess (48g) | 132 | 36.0g | 0.8g | 0.0g |
| Sliced, 1 cup (60g) | 165 | 45.0g | 1.0g | 0.0g |
Is Dates Good for Weight Loss?
Dates can be a valuable part of a weight loss plan. At 66 calories per 1 date (24g), it provides good nutritional value without excessive calories. Pairing it with fiber-rich foods can help extend the feeling of fullness. The key to including dates in a weight loss diet is portion awareness. Use Calory to track your servings and ensure you stay within your daily calorie target while still enjoying the foods you love.
Dates and Popular Diets
How dates fits into common eating plans:
Frequently Asked Questions
How many calories in dates?
Dates (1 date (24g)) contains approximately 66 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is dates good for weight loss?
Yes, dates is a great choice for weight loss at only 66 calories per serving. Its low calorie count means you can enjoy it freely as part of a calorie-controlled diet. Include it as part of a balanced diet with adequate protein for best results.
Is dates high in sugar?
Dates contains 16g of natural sugar per serving. Unlike added sugars in processed foods, fruit sugars come packaged with fiber, vitamins, and antioxidants that slow absorption and provide nutritional value. Most nutrition experts agree that whole fruit sugar is not a health concern for most people.
How should I store dates?
Store fresh dates in a cool place or refrigerator to maximize shelf life. Most fruits are best stored at room temperature until ripe, then moved to the fridge. You can also freeze dates for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Dates in Calory
Scan, search, or snap a photo. Calory makes logging dates instant with AI-powered food recognition.