How many calories in one date?

If you want to know how many dates you should eat a day, it is essential to know calories in one date, calories in 2 dates, or calories in 3 dates to limit the calories on your plate. Read on to learn more.

People believe that dates are a one of the rich sources of iron. However, scientific studies have revealed that dates are far more nutritious than people think. Dates provide sufficient dietary fibre, minerals, carbohydrates, proteins, vitamins, and essential fatty acids (EFAs). Adding dates as your breakfast or mid-morning snack is also a good option. But how many calories in one date do you get?

Calories in one date?

To find out how many calories in one date are or two dates, we have to determine the weight of dates. The weight of a single date fruit varies from 8 to 12 grams depending upon harvest and region. However, we can consider an average weight of date as 10 grams to see how many dates give you 100 kcal and how many dates can get you 200 kcal.

Calories in one date, pale brown

Pale brown dates image source – Pixabay.com

Calories in one date, pale brown – 32.00 kCal, which provides 1.60 % RDA for males and 2.13 % RDA for females.

Calories in 2 dates, pale brown – 64.01 kCal, 3.20 % of RDA for males and 4.27 % of RDA for females.

Calories in 3 dates, pale brown – 96.01 kCal, around 4.80 % RDA for males, and 6.40 % RDA for females.

Calories in 4 dates, pale brown – 128.02 kCal, approximately 6.40 % RDA for males, and 8.53 % RDA for females.

Calories in 5 dates, pale brown – 160.02 kCal, provides 8.00 % RDA for males and 10.67 % RDA for females.

Calories in 6 dates, pale brown – 192.02 kCal, provide 9.60 % RDA for males and 12.80 % RDA for females.

Calories in 7 dates, pale brown – 224.03 kCal, provide 11.20 % RDA for males and 14.94 % RDA for females.

Calories in one date, dark brown

Dark brown dates image source – Pixabay.com

Calories in one date, dark brown – 31.07 kCal, which provides 1.55 % of RDA for males and 2.07 % of RDA for females.

Calories in 2 dates, dark brown – 62.14 kCal, 3.11 % of RDA for males and 4.14 % of RDA for females.

Calories in 3 dates, dark brown – 93.22 kCal, around 4.66 % RDA for males, and 6.21 % RDA for females.

Calories in 4 dates, dark brown – 124.29 kCal, approximately 6.21 % of RDA for males, and 8.29 % of RDA for females.

Calories in 5 dates, dark brown – 155.36 kCal, which provides 7.77 % RDA for males and 10.36 % RDA for females.

Calories in 6 dates, dark brown – 186.43 kCal, which provides 9.32 % RDA for males and 12.43 % RDA for females.

Calories in 7 dates, dark brown – 217.51 kCal, provides 10.88 % RDA for males and 14.50 % RDA for females.

Calories in processed dates

Processed dates image source – Pixabay.com

Calories in one processed date – 28.59 kCal, 1.43 % RDA for males, and 1.91 % for females.

Calories in 2 dates, processed – 57.18 kCal, which is 2.86 % of RDA for males and 3.81 % of RDA for females.

Calories in 3 dates, processed – 85.77 kCal, around 4.29 % of RDA for males and 5.72 % of RDA for females.

Calories in 4 dates, processed – 114.35 kCal approximately 5.72 % of RDA for males and 7.62 % of RDA for females.

Calories in 5 dates, processed – 142.94 kCal that provides 7.15 % RDA for males and 9.53 % RDA for females.

Caloris in 6 dates, processed – 171.53 kCal, providing 8.58 % RDA for males and 11.44 % RDA for females.

Calories in 7 dates, processed – 200.12 kCal, which provides 10.01 % RDA for males and 13.34 % RDA for females.

How many dates should you eat a day?

If you are on a weight loss diet or any other diet and want to know how many dates you should eat a day, then read on. It is clear from the above that four small to medium dates contain calories around 100 Kal to 130 kcal. So, if you are on a low-calorie diet, you may have four dates in the mid-morning, giving you around 100 to 130 kcal.

If there are no calorie restrictions, you can consume a handful of dates around 6 to 7 in numbers. In this case, you will get around 200 to 225 kcal.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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