Calories in Dates, medjool
Per 2 dates, 48 g
Dates, medjool have 133 calories per 2 dates, 48 g. That is about 7% of a 2,000-calorie day. The same serving provides 0.9 g of protein, 36.0 g of carbohydrate, 0.1 g of fat and 3.2 g of fibre. Per 100 g, that works out at 277 calories and 1.9 g of protein. Against the thresholds EU food labelling uses, they qualify as high in fibre and fat free. Dense enough to work as a pre-training carbohydrate, and easy to overshoot as a snack.
Calories and macros
| Per 2 dates, 48 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 133 kcal | 277 kcal | 7% |
| Protein | 0.9 g | 1.9 g | 2% |
| Carbohydrate | 36.0 g | 75.0 g | 14% |
| Fat | 0.1 g | 0.2 g | 0% |
| Fibre | 3.2 g | 6.7 g | 11% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about dates, medjool
How many calories are in dates, medjool?
Dates, medjool have 133 calories per 2 dates, 48 g, which is about 7% of a 2,000-calorie day.
How many calories are in 100 g of dates, medjool?
100 g of dates, medjool contains 277 calories.
How much protein is in dates, medjool?
One serving of 2 dates, 48 g provides 0.9 g of protein — 1.9 g per 100 g, or 2% of the 50 g daily reference intake.
How many carbs are in dates, medjool?
One serving of 2 dates, 48 g contains 36.0 g of carbohydrate, of which 3.2 g is fibre.
What are dates, medjool a good source of?
Measured against EU food labelling thresholds, dates, medjool qualify as high in fibre and fat free. 6 g or more of fibre per 100 g. Under 0.5 g of fat per 100 g.