Calories in 4 Oz of Date

4 oz of date (113 g) has 320 calories. That is 16% of a 2,000 calorie diet.

The calories come from 2.8 g of protein, 0.4 g of fat and 85 g of carbohydrates, a split of 3% protein, 1% fat and 96% carbs. For comparison, 3 oz of date has 240 calories. Burning 320 calories takes about 57 minutes of brisk walking or 26 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Date Calorie Calculator

AmountUnit

320cal

in 4 oz of date (113 g)

Protein2.8 g3% of calories

Fat0.4 g1% of calories

Carbs85 g96% of calories

16% 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
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 4 oz of date?

4 oz of date weighs about 113 g and has 320 calories.

How much protein is in 4 oz of date?

4 oz of date has 2.8 g of protein, which is 6% of the 50 g Daily Value.

How many carbs are in 4 oz of date?

4 oz of date has 85 g of carbohydrates, including 9.1 g of fiber and 72 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.