Calories in 30g of Date

30g of date (30 g) has 85 calories. That is 4% of a 2,000 calorie diet.

The calories come from 0.7 g of protein, 0.1 g of fat and 23 g of carbohydrates, a split of 3% protein, 1% fat and 96% carbs. For comparison, 20g of date has 56 and 50g of date has 141 calories. Burning 85 calories takes about 15 minutes of brisk walking or 7 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Date Calorie Calculator

AmountUnit

85cal

in 30g of date (30 g)

Protein0.7 g3% of calories

Fat0.1 g1% of calories

Carbs23 g96% of calories

4% of a 2,000 calorie day

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Date calories by serving size

Common amounts of date with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
5g	5 g	14	0.1 g	0 g	3.8 g
1 date	8 g	23	0.2 g	0 g	6 g
2 dates	16 g	45	0.4 g	0.1 g	12 g
1 oz	28 g	80	0.7 g	0.1 g	21 g
30g	30 g	85	0.7 g	0.1 g	23 g
1/2 cup	80 g	226	2 g	0.3 g	60 g
100g	100 g	282	2.5 g	0.4 g	75 g
4 oz	113 g	320	2.8 g	0.4 g	85 g
1 cup	160 g	451	3.9 g	0.6 g	120 g

Date vs similar foods

Calories per 100 g compared with other fruits.

Date282

Deglet Noor Dates282

Medjool Dates277

Avocado160

Banana97

Mandarin Orange62

Apple61

Date: common questions

How many calories are in 30g of date?

30g of date weighs about 30 g and has 85 calories.

How much protein is in 30g of date?

30g of date has 0.7 g of protein, which is 1% of the 50 g Daily Value.

How many carbs are in 30g of date?

30g of date has 23 g of carbohydrates, including 2.4 g of fiber and 19 g of sugars.

How much date is 100 calories?

100 calories of date is 35 g, about 4 1/2 dates.

More about date

Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2709203. Original description: Date. Portion weights are USDA household measures.