Dates, Medjool
About 18 g of fast carbs per date, a natural pre- or intra-workout energy source.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Dates, Medjool for gym-goers
Per 100 g, dates, medjool provides 277 kcal, 1.8 g protein, 75 g carbohydrate (6.7 g fiber, 66.5 g sugars) and 0.2 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 date (pitted), about 24 g) comes to roughly 66 kcal and 0.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Dates, Medjool
Medjool dates are large, soft, naturally dried dates with about 277 kcal per 100 g, far more energy-dense than fresh fruit. One pitted date of around 24 g delivers about 18 g of carbs, mostly sugar, along with a good dose of potassium and some magnesium and fiber.
In a gym diet
Dates are compact, natural training fuel. Two or three before a session, or during long workouts and endurance events, give you fast carbs with no packaging or additives. On a bulk they're an easy way to add calories, blended into shakes or chopped into oats. On a cut, count them carefully: a few dates can match the calories of a full side dish. They have next to no protein, so pair them with Greek yogurt or a shake.
Preparation and cooking
Remove the pit before weighing, or weigh whole and subtract it. This entry assumes pitted fruit. Soak dates in warm water to soften them for smoothies, or blend them into a sweet paste that replaces sugar in baking. No cooking needed.
Buying and storage
Look for plump, glossy dates that are soft but not sticky with crystallized sugar. In an airtight container in the fridge they keep for months. Date syrup and date paste are about as sugar-dense and get logged as different foods.
Things to watch
With this much sugar, portions matter if you're managing weight or blood sugar. They also stick to your teeth. If you've been advised to limit potassium, follow your clinician's guidance.
Meal ideas
- Pre-workout bite: two Medjool dates stuffed with a teaspoon of almond butter each.
- Bulking shake: dates, oats, whey, whole milk and peanut butter blended until smooth.
- Intra-session fuel: three dates in a pocket for a long ride or two-hour training block.
Nutrient highlights
Good source (10–19% DV per 100 g): Potassium (15%) and Magnesium (13%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 0.6 g | #17 of 18 |
| Protein per 100 g | 1.8 g | #2 of 18 |
| Fiber per 100 g | 6.7 g | #1 of 18 |
| Lowest calories per 100 g | 277 kcal | #17 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Pear (raw)
57 kcal · P 0.4 · C 15.2 · F 0.1
→Apple, with skin (raw)
52 kcal · P 0.3 · C 13.8 · F 0.2
→Pineapple (raw)
50 kcal · P 0.5 · C 13.1 · F 0.1
→Grapes, red or green (raw)
69 kcal · P 0.7 · C 18.1 · F 0.2
→Raisins, seedless
299 kcal · P 3.1 · C 79.2 · F 0.5
→Blueberries (raw)
57 kcal · P 0.7 · C 14.5 · F 0.3
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in dates, medjool?
Dates, Medjool has about 277 kcal per 100 g, or roughly 66 kcal per 1 date (pitted) (24 g).
How much protein is in dates, medjool?
About 1.8 g of protein per 100 g and 0.4 g per 1 date (pitted). That works out to 0.6 g per 100 kcal, so it's not primarily a protein source.
Is dates, medjool good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are dates good before a workout?
Yes. Each date gives a quick dose of sugar with very little fat, which makes them a convenient pre-workout carb. Eat one to three about 30 to 60 minutes before training, depending on your size and how long the session is. If your gut is sensitive, have them with water and leave a bit more time before you start.
Can dates replace sugar in recipes?
Blended dates or date paste can sweeten baked goods, energy balls and shakes, and they add some fiber and minerals along the way. They still bring plenty of calories and sugar, so the recipe doesn't become low-calorie. Expect a denser texture and a caramel flavor.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.