Food weight and portion guide
Dates: calories and portions
Dates, deglet noor
The reference variety is Deglet Noor. It is not a separate measurement of Medjool, Mazafati or Piarom dates.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 30 g:
- Calories
- 84.6 kcal
- Protein
- 0.7 g
- Carbohydrate
- 22.5 g
- Fat
- 0.1 g
Calculations run in your browser. Your entered weight is neither sent nor saved.
Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 30 g | 84.6 | 0.7 g | 22.5 g | 0.1 g |
| 60 g | 169.2 | 1.5 g | 45 g | 0.2 g |
| 100 g | 282 | 2.5 g | 75 g | 0.4 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Tips for weighing and logging
Date size and moisture vary. Use the pitted weight rather than relying on a count.
To calculate manually, multiply your portion weight in grams by 282 and divide by 100. For example, 30 g provides approximately 84.6 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Dates, deglet noor · FDC ID: 171726 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.