Quick answer: one small date (khajoor, about 7.1 g) has about 20 calories and 0.2 g protein. One large Medjool date (about 24 g) has about 66 calories and 0.4 g protein. So 4 small dates come to about 80 kcal, and 5 Medjool dates to about 332 kcal.
The size of the date matters more than the variety: per 100 g, small dates and Medjool dates are almost the same (282 vs 277 kcal). The tables below give both, so you can use the one that matches the dates in your kitchen.
Calories in Small Dates (Khajoor) — 1, 2, 4, 5 and 10 Dates
Small dates such as Deglet Noor, and most loose khajoor sold in India, weigh about 7.1 g each without the seed.
| Dates | Weight | Calories | Protein | Carbs | Fibre |
|---|---|---|---|---|---|
| 1 date | 7 g | 20 kcal | 0.2 g | 5.3 g | 0.6 g |
| 2 dates | 14 g | 40 kcal | 0.3 g | 10.7 g | 1.1 g |
| 4 dates | 28 g | 80 kcal | 0.7 g | 21.3 g | 2.3 g |
| 5 dates | 36 g | 100 kcal | 0.9 g | 26.6 g | 2.8 g |
| 6 dates | 43 g | 120 kcal | 1.0 g | 32.0 g | 3.4 g |
| 10 dates | 71 g | 200 kcal | 1.7 g | 53.3 g | 5.7 g |
