Do you know how many calories are in dried dates? With Al-Muhabbaj, discover the calories in each date, their nutritional benefits, and whether they fit into your diet.
Dates are among the most beloved fruits, whether fresh or dried. But many people wonder: how many calories are in dried dates, and do they affect weight gain? Let’s answer together.
How Many Calories Are in Dried Dates?
A medium-sized dried date (about 24 grams) contains around 66 calories.
Calories may vary depending on the size and type of date, but generally:
- Small date: about 20–25 calories.
- Medium date: about 66 calories.
- 100 grams of dried dates: around 277 calories.
Calories: Dried Dates vs. Fresh Dates
- Dried dates: higher in calories because they contain less water and more concentrated sugars.
- Fresh dates (rutab): lower in calories, with about 45 calories per date.
So, if you’re looking for a quick energy boost, dried dates are ideal. But if you’re aiming for a low-calorie diet, fresh dates may be a better choice.
Benefits of Dried Dates
Beyond calories, dried dates are packed with nutrients:
- Excellent source of fiber – aids digestion and promotes fullness.
- Carbohydrates – provide quick and sustained energy.
- Rich in potassium and magnesium – support heart and muscle health.
- Powerful antioxidants – fight inflammation and strengthen immunity.
Are Dates Suitable for Weight Loss?
Dates contain natural sugars, so overconsumption can increase daily calorie intake. However:
- Eating 2–3 dried dates per day fits well within most diets.
- They can be enjoyed as a healthy snack with coffee or nuts.
Dried dates are one of the most energy-dense dried fruits because of their high levels of natural sugars (glucose and fructose).
Calorie counts also vary slightly depending on the variety: for example, Medjool dates (larger in size) have about 66–70 calories per date, while smaller types like Deglet Noor or Barhi dried dates range around 20–30 calories per small piece.
In summary: a medium dried date has about 66 calories, making it a smart choice for quick, natural energy—if consumed in moderation and within your daily calorie needs, especially during weight management.
Calorie Comparison: Dried Dates vs. Other Dried Fruits
| Dried Fruit | Quantity | Approx. Calories | Notes |
| Dried date | 1 piece (24 g) | 66 calories | Rich in sugars and fiber |
| Dried fig | 1 piece (8 g) | 20 calories | High in calcium & magnesium |
| Dried apricot | 1 piece (8 g) | 17 calories | Rich in Vitamin A |
| Raisins | 1 tbsp (10 g) | 30 calories | Excellent source of iron |
