Per portion: 133 kcal
Protein: 0.87 g
Carbs: 35.99 g
Fat: 0.07 g
Fibre: 3.22 g

Your portion

133kcal · 557 kJ

Protein: 0.87 g
Carbs: 35.99 g
Fat: 0.07 g

Two Medjool dates weigh about 48 grams and deliver roughly 133 calories, almost entirely from 36 grams of carbohydrate, of which nearly 32 grams are sugars. That sugar load is the defining feature, but they also bring 3.2 grams of fibre and genuinely stand out for copper at 36% of the daily reference and potassium at 35%, plus a modest 18% for vitamin B6. Fat is negligible, and protein is minimal at under a gram per portion.

A normal portion of two dates works well as a quick energy boost before a workout or as a sweet snack alongside a handful of nuts or a slice of cheese to add protein and fat. They are naturally vegan, gluten-free, and easy to pack, but the high sugar content means they are best treated as a treat rather than a staple. For logging, two dates are a reasonable single serving, though it is easy to eat several and quickly stack up calories.

Nutrition claims, per 100 g:

High Copper · 36% High Potassium · 35% Source Vitamin B6 · 18% High fibre Low fat High in sugars · 66.47 g/100 g

Full nutrition

Nutrition

per 2 dates (48 g)

Energy	133 kcal	6.7%
Energy	557 kJ	6.6%
Protein	0.87 g	1.7%
Carbohydrates	35.99 g	13.8%
of which sugars	31.91 g	35.5%
Fibre	3.22 g	12.9%
Fat	0.07 g	0.1%
Trans fat	0.0 g
Water	10.23 g
Ash	0.84 g

Sugar breakdown

Sucrose 0.25 g

Glucose 16.17 g

Fructose 15.34 g

Lactose 0.0 g

Maltose 0.14 g

Galactose 0.0 g

Minerals

Potassium 334.08 mg 16.7%

Calcium 30.72 mg 3.8%

Magnesium 25.92 mg 6.9%

Phosphorus 29.76 mg 4.3%

Sodium 0.48 mg

Iron 0.43 mg 3.1%

Zinc 0.21 mg 2.1%

Copper 0.17 mg 17.0%

Manganese 0.14 mg 7.0%

Vitamins

Vitamin A (RAE) 3.36 µg 0.4%

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin K 1.3 µg 1.7%

Thiamin (B1) 0.02 mg 1.8%

Riboflavin (B2) 0.03 mg 2.1%

Niacin (B3) 0.77 mg 4.8%

Pantothenic acid (B5) 0.39 mg 6.5%

Vitamin B6 0.12 mg 8.6%

Folate (B9) 7.2 µg 3.6%

Choline 4.75 mg

Beta-carotene 42.72 µg

Amino acids

Tryptophan 0.0 g

Leucine 0.03 g

Isoleucine 0.02 g

Valine 0.03 g

Lysine 0.01 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 277.0 · higher than 94%

Protein 1.81 · higher than 89%

Fibre 6.7 · higher than 93%

Common portions

date, pitted — 24 g (66 kcal)

Sources

USDA FoodData Central — Dates, medjool — Nutrition values for Dates, medjool.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Medjool Dates