Medjool Dates is 277 calories per 100g, mostly natural sugars. Dried or concentrated — much denser than fresh.
Calories scale with portion. Here's how a typical medjool dates serving translates in your tracker:
Carb-forward — most of its 277 kcal come from carbohydrate, so it's best placed around training when your body uses carbs most readily.
How medjool dates stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at medjool dates and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreMedjool Dates has approximately 277 calories per 100g. A typical serving — 3 oz (85g) — comes in at 235 calories.
1.8g of protein per 100g. That puts medjool dates at roughly 0.6g of protein per 100 calories — a useful lens when comparing to other fruits sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Medjool Dates sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.