Medjool Dates: Calories, GI, Benefits and Practical Weight-Loss Tips

If you love something sweet but want more nutrition than a biscuit or a spoonful of sugar offers, Medjool dates are a delicious whole‑food option. Below, we unpack how many calories are in Medjool dates, their glycemic impact, and the smartest ways to enjoy them—whether you’re fuelling a workout or managing your weight.

Key takeaways

• A typical Medjool date (about 24 g) contains roughly 66–70 calories, 18 g of carbs and around 1.5–2 g of fibre.
• Dates have a low-to-medium glycaemic index (GI), and a moderate glycaemic load (GL) per date; pairing with protein or fat helps blunt blood sugar rises.
• They provide potassium, magnesium, small amounts of calcium and iron, plus beneficial polyphenols.
• Dates can fit into a weight‑loss plan in modest portions (think 1–2 at a time), especially when paired with nuts, yoghurt or cheese for satiety.

Meet the Medjool date

Medjool dates are large, soft, amber-brown fruits from the date palm. Naturally sticky with a caramel‑like flavour, they’re prized for baking, snacking and quick energy. Unlike some smaller, drier varieties, Medjool dates are plump and moist, which makes each piece heavier—and therefore higher in calories—than many other dates.

Medjool vs other dates

• Size: Medjool are larger; Deglet Noor are typically smaller and firmer.
• Calories: Per 100 g, calorie counts are similar among varieties, but a single Medjool date often delivers more calories because it’s bigger.
• Texture: Medjool are soft-chewy; Deglet Noor are semi-dry and hold shape better in baked goods.

Calories and nutrition at a glance

Nutrition can vary by brand and ripeness. These averages, based on common nutrition databases, are a useful guide.

Per 1 Medjool date (about 24 g):

• Calories: ~66–70 kcal
• Carbohydrates: ~18 g
• Fibre: ~1.6 g
• Sugars: ~16 g (naturally occurring)
• Protein: ~0.4 g
• Fat: ~0 g
• Potassium: ~160–170 mg
• Magnesium: ~13 mg
• Calcium: ~15 mg

Per 100 g (about 4 large dates):

• Calories: ~277 kcal
• Carbohydrates: ~75 g
• Fibre: ~6–7 g
• Potassium: ~650–700 mg
• Magnesium: ~50–55 mg
• Calcium: ~60–65 mg

What this means for you: dates are energy‑dense, mostly carbohydrate, and deliver meaningful fibre and minerals—particularly potassium, which supports normal blood pressure and muscle function.

How Medjool dates affect blood sugar

Even though dates taste very sweet, their fibre and polyphenols slow down absorption compared with refined sugars.

GI and GL made simple

• Glycaemic index (GI): Most date varieties, including Medjool, land in the low-to-medium range, roughly 35–55. Ripeness can nudge GI upwards.
• Glycaemic load (GL): GL considers portion size. A single Medjool date contains about 16–18 g of carbs, yielding a moderate GL per date (roughly 6–10). Two or more dates increase GL accordingly.

Practical tip: Pair dates with protein or fat—such as nuts, seeds or yoghurt—to slow gastric emptying and flatten post‑meal glucose rises.

Health benefits beyond sweetness

• Gut support: Around 1.6 g of fibre per date contributes to regularity and feeds beneficial gut microbes.
• Potassium and magnesium: Helpful for nerve signalling, muscle contraction and normal blood pressure.
• Antioxidants: Dates contain polyphenols (like flavonoids and phenolic acids) that help counter oxidative stress and low‑grade inflammation.
• Convenient energy: Easy‑to‑digest carbs make dates a handy pre‑workout or mid‑hike fuel.

Are dates healthier than sugar?

Compared with table sugar, whole dates provide fibre, minerals and phytonutrients with a lower GI. That said, they’re still calorie‑dense. If you bake with dates:

• Use whole chopped dates or date paste instead of part of the sugar; start by swapping 25–50% of the sugar by volume.
• Expect more moisture and a deeper caramel flavour; you may need to reduce other liquids slightly.
• Date syrup contains antioxidants but less fibre than whole dates. Use it sparingly and alongside fibre‑rich ingredients.

Medjool dates and weight management

Dates can absolutely fit into a weight‑loss plan—when you keep portions in check and build them into your calorie budget.

Smart ways to include dates

• Portion guide: 1–2 dates as a snack or dessert is a sensible starting point for most adults.
• Pair for fullness: Combine with protein or fat (e.g., 1–2 dates with a small handful of almonds or a tablespoon of peanut butter) to boost satiety.
• Pre‑workout fuel: 1–3 dates 30–45 minutes before exercise delivers fast carbohydrates without the caffeine crash.
• Dessert upgrade: Stuff dates with ricotta and cinnamon or dip half in dark chocolate for a more nourishing treat than standard sweets.

Keep an eye on your totals

Two Medjool dates deliver roughly 130–140 calories. If you’re aiming for a calorie deficit, plan your date intake like any other energy‑dense food—deliberately and enjoyably.

Practical ways to use Medjool dates

• Sweeten oatmeal: Chop 1 date into hot oats; add walnuts for crunch.
• Power bites: Blitz dates, oats, peanut butter and a pinch of salt; roll into balls for grab‑and‑go snacks.
• Salad upgrade: Toss sliced dates into salads with rocket, goat’s cheese and toasted pistachios.
• Smoothie balance: Use 1 date to sweeten a smoothie that includes protein (Greek yoghurt) and fibre (berries or flaxseed).
• Baking swap: Replace half the sugar with date paste in muffins or banana bread; reduce other liquids slightly.
• Cheese board: Pair a date with aged cheddar or Manchego for a satisfying sweet‑savory bite.

Who should be cautious?

• Diabetes and insulin resistance: Dates can be included in moderation; test your individual response (e.g., with a glucose monitor) and pair with protein/fat.
• IBS or sensitive digestion: Dates are high in FODMAPs and may trigger symptoms for some people; start small.
• Dental health: Dates are sticky. Enjoy with meals, drink water after, and maintain consistent oral hygiene.
• Kidney disease or potassium restriction: Dates are relatively high in potassium; follow your clinician’s guidance.
• Young children: Whole dates can be a choking risk; chop very finely and supervise.

Buying and storage tips

• Choose plump, glossy fruit without excessive crystallised sugar on the surface.
• Pitted vs whole: Pitted dates are more convenient; whole dates stay moist longer. Nutrition is essentially the same once the pit is removed.
• Store in an airtight container in the fridge for up to 6 months, or freeze for longer. Bring to room temperature for best texture.

FAQs

How many calories are in one Medjool date?

About 66–70 calories per average‑sized Medjool date (roughly 24 g). Larger dates can exceed 75 calories each.

Do dates raise blood sugar?

They can, but typically less sharply than refined sweets. One date has a moderate GL; pairing with protein/fat and limiting portions helps keep glucose steadier.

Are Medjool dates better than Deglet Noor for weight loss?

Neither is inherently better. Medjool dates are larger, so a single piece contains more calories. If you prefer bigger dates, stick to one; if you prefer smaller dates, two may equal a similar calorie count.

Do dates have added sugar?

Plain dates do not. Avoid candied or sugar‑coated products by checking labels for ingredients beyond dates.

TL;DR

Medjool dates are a nutrient‑dense way to satisfy a sweet craving: you’ll get fibre, minerals and antioxidants alongside natural sugars. One date offers around 66–70 calories with a moderate glycaemic impact. They fit well in a balanced diet—especially for weight management—when you enjoy them mindfully in small portions and pair them with protein or healthy fats. If you track calories or blood sugar, plan your servings with intention and savour every bite.

Note: This article is for general information and is not a substitute for personalised medical advice. If you have diabetes, kidney disease or digestive conditions, speak with your healthcare professional about the best approach for you.