Fruits
Dates
Dates have 282 kcal and 8 g of fiber per 100 g (3.5 oz), a moderate energy density.
Estimated satietyHow it is calculated
Estimated satiety: 2 out of 5
| Starting point | +1 |
|---|---|
| Moderate energy density: 282 kcal/100 g | 0 |
| Protein: 0.9 g/100 kcal | 0 |
| Fiber: 2.8 g/100 kcal | +1 |
| Solid food with 20.5 g of water, under 70 | 0 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 6 primary
- Data
- USDA FDC 171726
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 59 kcal per serving
- 282 kcal per 100 g (3.5 oz)
- Protein
- 0.5 g per serving
- 2.5 g per 100 g (3.5 oz)
- Carbohydrates
- 15.8 g per serving
- 75 g per 100 g (3.5 oz)
- of which sugars
- 13.3 g per serving
- 63.4 g per 100 g (3.5 oz)
- Fiber
- 1.7 g per serving
- 8 g per 100 g (3.5 oz)
- Fat
- 0.1 g per serving
- 0.4 g per 100 g (3.5 oz)
- of which saturated
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Water
- 4.3 g per serving
- 20.5 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Dates, deglet noor (FDC ID 171726), accessed September 23, 2026.
A typical 21 g (0.7 oz) serving provides about 59 kcal, 0.5 g of protein, and 1.7 g of fiber.
What it is and how to eat it
The date is the fruit of the date palm (Phoenix dactylifera); the Deglet Noor variety, typical of Algeria and Tunisia, is semi-dry and firm, and the larger, softer Medjool is also grown in Mexico, in Baja California and Sonora. Spain has dates from the Elche palm grove, and they are sold loose or packaged, pitted or not, on the branch, or as date paste and date syrup. This page covers Deglet Noor dates, which are sold already dried, with 282 kcal, 63.4 g of sugars and 8 g of fiber per 100 g according to USDA.
A 21 g (0.7 oz) serving, about 3 pitted dates based on USDA's average weight, provides 59 kcal, 13.3 g of sugars, 1.7 g of fiber and barely 0.5 g of protein. They pack a lot of energy into little volume, so they can help add calories when appetite is very low, but they do not replace protein: have them after it or with a yogurt or some queso fresco, since the 2025 nutrition advisory on GLP-1 therapy suggests starting with the protein part of the meal. The US National Institutes of Health list large amounts of dried fruit among the foods with FODMAPs, hard-to-digest carbohydrates, and the same advisory suggests increasing fiber gradually, so in the weeks after a dose increase start with one or two.
What the evidence says
More than half their weight is sugar, 63.4 g per 100 g, but WHO's 2015 guideline, which recommends keeping free sugars below 10% of daily energy, does not cover intrinsic sugars, those within the structure of intact fruit, because there is no reported evidence of adverse effects from them. Free sugars do include those in honey, syrups, such as date syrup, and fruit juices. With 8 g of fiber per 100 g, dates exceed the 6 g the EU requires for a "high fibre" claim (Regulation (EC) No 1924/2006). With 656 mg of potassium per 100 g they are also a "source of potassium", which requires 300 mg, although a 21 g serving provides only 138 mg (Regulation (EU) No 1169/2011).
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about dates
How much protein does three dates have?
Three dates, our reference serving of 21 g (0.7 oz), has about 0.5 g of protein. 100 g (3.5 oz) of dates has 2.5 g of protein. That is 0.9 g of protein per 100 kcal.
How many calories are in three dates?
Three dates, our reference serving of 21 g (0.7 oz), has about 59 kcal. 100 g (3.5 oz) of dates has 282 kcal. That is a moderate energy density.
How many grams of fiber are in three dates?
Three dates, our reference serving of 21 g (0.7 oz), has about 1.7 g of fiber. 100 g (3.5 oz) of dates has 8 g of fiber. They carry our “High in fiber” tag.
How filling are dates?
Not very filling for the calories they provide: our estimated satiety score is 2 out of 5. Calculation: 1 (base) + 0 (moderate energy density: 282 kcal/100 g) + 0 (protein: 0.9 g/100 kcal) + 1 (fiber: 2.8 g/100 kcal) + 0 (solid food with 20.5 g of water, under 70) = 2. It is an estimate based on its composition, not a measurement in people.
Are dates a good choice on a GLP-1 medication?
Based on our tags, this is what matters about dates on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. These are general guidelines, not medical advice: everyone tolerates foods differently.
How many grams or ounces are in a serving of dates?
We use 21 g (0.7 oz) as a typical serving, roughly three dates. That amount provides about 59 kcal, 0.5 g of protein, and 1.7 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Dates, deglet noor (FDC ID 171726).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
- Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .