Medjool date calories: nutrition, weighed portions and preparation

How many calories does Medjool date contain?

For the numbers in this guide, Medjool date means “Dates, medjool” (USDA FoodData Central 168191). It contains 277 kcal per 100 g edible portion. This record is Medjool dates. Other varieties and date-filled products can have different weights and ingredients. Keeping that definition attached to the number prevents a plain ingredient from being mistaken for a prepared meal.

A weighed 30 g portion provides approximately 83.1 kcal: 30 × 277 ÷ 100. A smaller 15 g portion gives 41.5 kcal, while 45 g gives 124.7 kcal. These are calculated amounts of the named food, not claims about the weight of a standard piece, cup or restaurant serving.

What comes with those calories?

The same 100 g reference provides 1.8 g protein, 75 g total carbohydrate, 0.1 g fat and 6.7 g fiber. For the illustrated 30 g portion, those amounts become 0.5 g protein, 22.5 g carbohydrate, 0 g fat and 2 g fiber. Calories and individual nutrients describe different parts of the food, so keep all of them on the same portion basis when reading the table.

The named reference is Medjool date with the pit excluded. Other varieties can have different sizes, and a fruit count alone does not guarantee the same edible weight.

Weighing Medjool date without guessing a serving

Remove the pit and weigh the edible portion. Counting dates without considering their size can make the portion less reproducible. A useful kitchen sequence is to place an empty bowl on the scale, tare it to zero, add the edible Medjool date, and note the grams before combining it with other foods. If you serve only part of that amount, record the part eaten. Leftovers matter because the amount available and the amount consumed are different quantities.

Remove pits before weighing dates for a snack or recipe. For a blended date paste, include the original date quantity and any other ingredients, then divide the batch by the amount served.

What changes in a complete dish?

Stuffed dates with nut butter or chocolate are mixed snacks. The date still contributes its own energy, and the filling needs an additional entry rather than being ignored because the fruit is most visible.

Date paste in a recipe still contributes energy. Nut fillings, chocolate and syrup should be included with the fruit.

For an explicit ingredient example, 30 g of the named Medjool date plus 5 g olive oil gives approximately 127.3 kcal. The Medjool date contributes 83.1 kcal and the oil contributes 44.2 kcal. This is an illustrative two-ingredient calculation, not a tested recipe or a claim that Medjool date is always served with oil.

How Medjool date compares with raw banana

The comparison food is “Bananas, raw” (FDC 173944), which contains 89 kcal per 100 g. At equal 30 g weights, the Medjool date reference supplies 83.1 kcal and raw banana supplies 26.7 kcal: a difference of 56.4 kcal. That is a calculation for these records, not a universal ranking of foods or an instruction to exchange equal portions.

Compare the nutrients as well as the energy in the named records below. A food with a different water content, texture or role in the meal may not be a direct substitute. For a real swap, compare the amounts you plan to eat and include the rest of the plate, rather than choosing solely from the lower number in a 100 g table.

Recording the meal in BiteCal

In BiteCal, start with a photo of the Medjool date portion and the rest of the meal. Review the proposed food name, preparation, amount and visible additions before saving the calorie and macro estimate. If you already know the gram weight, use it as a check rather than accepting a visually plausible portion. A photo cannot establish a hidden oil quantity or replace the identity of a packaged product.

The nutrient figures come from USDA SR Legacy, final release April 2018. They provide a reproducible reference for the named food rather than a laboratory result for your own serving. Use the current package or restaurant information when it describes your exact product more closely. Rounding explains small differences between displayed portions; calculations here use the retained unrounded reference values.

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