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Dates are the chewy, very sweet fruit of the date palm (Phoenix dactylifera). As a dates fruit, they are usually sold dried or semi-dried, and two kinds dominate US stores: large, soft medjool dates and smaller, firmer deglet noor dates. In USDA data, one medjool date has about 66 calories, 16 grams of natural sugar and 1.6 grams of fiber, while a deglet noor date has about 20 calories. Below are USDA dates nutrition facts for both kinds, why their sugar types differ, what the research on dates benefits actually shows, and why people with kidney disease should ask their clinician about potassium.
Peptide Labs does not sell dates or date products. This article is general nutrition information, not medical advice.
Key Takeaways
- One medjool date (24 g) has about 66 calories, 1.6 grams of fiber and 16 grams of sugar in USDA data.
- One deglet noor date (7.1 g) has about 20 calories, so counting dates means little without knowing the kind.
- USDA lists deglet noor dates with about a third of their sugar as sucrose; medjool sugar is almost all glucose and fructose.
- Human research is limited: small glycemic studies, and labor studies that a 2024 review rated as low-quality evidence.
- Dates are potassium-dense; people with chronic kidney disease should ask a clinician or dietitian how much potassium fits their plan.
Dates fruit basics: medjool vs deglet noor
Date varieties differ in size, moisture and sweetness. In US stores, two names dominate:
- Medjool dates: large, soft and caramel-like. USDA lists a pitted medjool date at about 24 grams.
- Deglet noor dates: smaller, firmer and drier, often sold chopped for baking. USDA lists a pitted deglet noor date at about 7 grams, less than a third of a medjool.
- Date products: date paste, date syrup and date sugar are concentrated forms used as sweeteners; their labels show how much sugar a serving adds.
Dates nutrition per serving
The table uses the USDA FoodData Central SR Legacy entries for medjool dates (FDC 168191), per pitted date, and deglet noor dates (FDC 171726), per quarter cup chopped (about 37 grams, one quarter of USDA’s 147-gram cup). The percent Daily Value (%DV) uses the FDA Daily Values on Nutrition Facts labels.
| Nutrient | 1 medjool date (24 g) | % DV | 1/4 cup chopped deglet noor (37 g) | % DV |
|---|---|---|---|---|
| Calories | 66 | Not applicable | 104 | Not applicable |
| Carbohydrate | 18.0 g | 7% | 27.6 g | 10% |
| Fiber | 1.6 g | 6% | 2.9 g | 10% |
| Total sugars | 16.0 g | No DV | 23.3 g | No DV |
| Protein | 0.4 g | 1% | 0.9 g | 2% |
| Potassium | 167 mg | 4% | 241 mg | 5% |
| Magnesium | 13 mg | 3% | 16 mg | 4% |
| Copper | 0.09 mg | 10% | 0.08 mg | 8% |
| Vitamin B6 | 0.06 mg | 4% | 0.06 mg | 4% |
| Manganese | 0.07 mg | 3% | 0.10 mg | 4% |
| Iron | 0.2 mg | 1% | 0.4 mg | 2% |
| Calcium | 15 mg | 1% | 14 mg | 1% |
Dates are mostly carbohydrate, almost all of it sugar, with modest fiber and very little protein or fat. Their mineral standouts are copper and potassium: per 100 grams, medjool dates list 40% of the Daily Value for copper and 15% for potassium in USDA data. For daily fiber context, see our guide to daily fiber intake.
Medjool dates vs deglet noor: sugar and minerals per 100 grams
Per 100 grams, the two kinds look almost identical on calories and total sugar. The difference is the type of sugar. In USDA data, deglet noor dates carry about 24 grams of sucrose per 100 grams, while medjool dates have almost none, with their sugar split between glucose and fructose. Both are natural fruit sugars, not added sugars.
| Per 100 g (USDA FDC ID) | Calories | Fiber (% DV) | Total sugars | Sucrose | Potassium (% DV) |
|---|---|---|---|---|---|
| Medjool dates (168191) | 277 | 6.7 g (24%) | 66.5 g | 0.5 g | 696 mg (15%) |
| Deglet noor dates (171726) | 282 | 8.0 g (29%) | 63.4 g | 23.8 g | 656 mg (14%) |
| Dried figs (174665) | 249 | 9.8 g (35%) | 47.9 g | 0.1 g | 680 mg (14%) |
| Prunes (168162) | 240 | 7.1 g (25%) | 38.1 g | 0.2 g | 732 mg (16%) |
| Dark raisins (168165) | 299 | 4.5 g (16%) | 65.2 g | 0 g | 744 mg (16%) |
| Banana, raw (173944) | 89 | 2.6 g (9%) | 12.2 g | 2.4 g | 358 mg (8%) |
Dates are among the sweetest dried fruits per 100 grams, close to raisins and well above prunes. Our sibling guide to figs covers the dried fruit with the most fiber and calcium in this table, and our guides to prunes and raisins cover those fruits. For fruit sugar across many fruits, see our guide to fruit sugar levels; for sugar types and table sugar, see brown sugar vs white sugar.
Dates benefits: what the research shows
A 2026 critical review of date research concluded that most reported effects, such as antioxidant and blood sugar activity, come from lab studies, that human evidence remains limited, and that differences in variety, ripeness and processing make studies hard to compare. The human studies that exist are small.
- Blood sugar response (2002): a study in healthy volunteers measured the glycemic index of three commercially processed date varieties and found low values that differed significantly between varieties. Glycemic index is measured in controlled tests and does not tell you how a real serving fits your day; our low glycemic foods guide explains the limits.
- Constipation (2022 meta-analysis): in a review of fruit trials for functional constipation, four trials found kiwifruit raised stool frequency more than palm dates or orange juice.
- Late pregnancy and labor (2024 review): a systematic review of 48 studies reported that eating dates in late pregnancy was associated with shorter labor and less need for induction. But the authors rated the overall evidence quality as unacceptable, found high risk of bias in most studies, and noted that safety was recorded in only four trials. Anyone pregnant should talk with their OB-GYN or midwife before changing their diet for this reason, especially with diabetes in pregnancy; our prenatal vitamins guide covers what clinicians do recommend.
The honest summary is that dates are a sugar-dense fruit with useful fiber, potassium and copper, and claims that they balance blood sugar or work like medicine go well beyond the evidence. People managing diabetes can include fruit, but should ask their clinician or dietitian how dates fit their plan. If dates are your answer to dessert, our guide on sugar cravings covers other approaches.
Dates, potassium and kidney disease
Dates are a concentrated potassium source, like most dried fruits. That matters for people with chronic kidney disease (CKD). The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) explains that CKD can make it harder for the kidneys to remove potassium, so blood levels can become very high, and that too little or too much potassium can cause heart and muscle problems. NIDDK advises working with a dietitian or health care professional to find the right amount of potassium for you.
If you have kidney disease or take medicines that affect potassium, ask your clinician whether dates and other dried fruits fit your eating plan; do not use online food lists as a substitute. Our guide to potassium in foods lists many sources, and our potassium supplement guide explains why potassium pills carry warnings.
How to eat dates, and label notes
- Pits: whole dates contain a hard pit; remove it before eating or choose pitted dates.
- Snacks and baking: chop dates into oatmeal or yogurt, or blend them into energy balls and baked goods, where they add sweetness and fiber.
- Date syrup and date sugar: these are concentrated sweeteners; check the Nutrition Facts label for sugar per serving.
- Allergy: dates are not among the nine major food allergens that US labels must declare, but any fruit can cause a reaction. See an allergist for unclear symptoms; our elimination diet guide explains why testing should be supervised.
If you eat smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how energy-dense foods such as dried fruit fit into smaller meals.
Frequently Asked Questions
What are the main dates benefits?
Dates supply fiber, potassium and copper along with natural sugar, according to USDA data. Human research on specific health effects is limited and mostly small.
Are dates healthy?
Dates are a whole fruit with fiber and minerals, but they are very sugar-dense, so serving size matters. People with diabetes or kidney disease should ask their clinician how dates fit their plan.
How many calories are in a medjool date?
About 66 calories in one pitted medjool date, according to USDA data. A deglet noor date has about 20.
What is the difference between medjool dates and deglet noor dates?
Medjool dates are larger and softer. Per 100 grams they are similar in calories, but USDA lists deglet noor with much more sucrose.
Do dates have added sugar?
Plain dates have no added sugar; their sugar is naturally present. Date syrup, date paste and coated dates can add sugar to other foods, so read labels.
Are dates high in potassium?
Yes, per 100 grams dates list about 14% to 15% of the Daily Value for potassium. People with kidney disease should ask a clinician or dietitian.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Figs: Benefits, Fresh vs Dried Fig Nutrition and Allergy Facts, Raisins: USDA Nutrition per Ounce, Sugar, Golden vs Dark and Research, Foods High in Potassium: USDA Table, Daily Value and Who Should Be Careful, Types of Dates: Soft, Semi-Dry and Dry, With USDA Data.