Dates (Medjool) Calories and Nutrition
Also known as: Khajoor
3 dates (~72 g) of Dates (Medjool) contains 199 calories, 1.3g protein, 54g carbs and 0.1g fat — a vegan dish in the fruits category.
Nutrition facts
| Nutrient | Per 100 g | Per 3 dates (~72 g) |
|---|---|---|
| Calories | 277 kcal | 199.4 kcal |
| Protein | 1.81 g | 1.3 g |
| Carbs | 75 g | 54 g |
| Fat | 0.15 g | 0.1 g |
| Fiber | 6.7 g | 4.8 g |
| Sugar | 66.5 g | 47.9 g |
| Sodium | 1 mg | 0.7 mg |
| Calcium | 64 mg | 46.1 mg |
| Iron | 0.9 mg | 0.6 mg |
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How Dates (Medjool) fits in your diet
A 3 dates (~72 g) of dates (medjool) contributes about 10% of a 2,000-kcal daily target and roughly 3% of an average adult's 50 g daily protein floor. Typically made with dates.
Naturally sweet dried fruit, widely eaten during Ramadan and for energy.
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Frequently asked questions
How many calories are in Dates (Medjool)?
Dates (Medjool) has roughly 199 kcal per 3 dates (~72 g) (about 277 kcal per 100 g). Macros: 1.3g protein, 54g carbs, 0.1g fat.
Is Dates (Medjool) good for weight loss?
In moderation. Dates (Medjool) is calorie-dense at 277 kcal/100g — keep portions controlled and balance with vegetables and protein.
How much protein is in Dates (Medjool)?
Dates (Medjool) delivers about 1.3g protein per 3 dates (~72 g). Pair with dal, paneer, eggs or chicken to hit a protein target.
Can diabetics eat Dates (Medjool)?
Diabetics should limit dates (medjool) — at 66.5g sugar per 100 g it spikes glucose. Save for rare occasions.
How does Dates (Medjool) fit into a typical Indian meal?
Dates (Medjool) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced for steady glucose and good satiety.
Sources
Nutrition values for dates (medjool) are sourced from USDA FoodData Central (FDC 168191). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Source record reviewed: 17/5/2026
Read our nutrition data methodology.