How many calories are in dates?

One pitted medjool date (24g) has about 66 calories, so two dates come to roughly 133 calories. Per 100g, dates carry 277 calories, which is high for fresh fruit because the drying process concentrates the natural sugars.

Why are dates so high in sugar?

Dates pack 66.5g of sugar per 100g, almost entirely natural fructose and glucose left behind after the fruit dries. The 6.7g of fiber per 100g slows how fast that sugar hits your bloodstream, which keeps the glycemic index at a moderate 42.

Can diabetics eat dates?

In small amounts, yes. With a glycemic index of 42 and a glycemic load of 18 per 100g, one or two dates fit a diabetic diet better than candy. The 6.7g of fiber per 100g blunts the glucose spike, but stick to one or two and pair them with nuts or cheese.

Are dates good for weight loss?

Dates work best in small portions during weight loss. At 277 calories per 100g they are calorie-dense, but two dates at 133 calories make a filling, fiber-rich (6.7g per 100g) swap for cookies or candy. Watch the count, since the calories add up fast when you snack straight from the bag.

Are dates keto-friendly?

No, dates are not keto-friendly. A single 100g serving has 68.3g net carbs, which blows past most daily keto limits in one handful. Even two dates contribute about 33g net carbs, so they rarely fit a ketogenic plan.

What nutrients do dates provide?

Dates deliver 696mg of potassium per 100g, more than two bananas, plus 6.7g of fiber and 64mg of calcium. They also supply small amounts of iron (0.9mg) and magnesium, which support energy and bone health.

Are dates healthier than raisins?

They are close. Dates have 277 calories per 100g versus about 299 for raisins, and dates offer more fiber (6.7g vs 3.7g) and potassium (696mg vs 749mg is similar). Both are concentrated sugar sources, so portion size matters more than the choice between them.

How should I store dates?

Keep dates in an airtight container at room temperature for up to a month, or refrigerate them for up to six months. If they dry out, a quick steam or a few minutes in warm water softens them back up.