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Jumbo Date Calories
Large-sized date, high in energy and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (large) of Jumbo Date (24 g) has 66 calories. That works out to 277 calories per 100 g. It contains 18 g of carbs, 0.4 g of protein, 0 g of fat and 1.7 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 43 (medium), so it raises blood sugar at a moderate pace.
Jumbo Date Nutrition Facts
Selected: 1 piece (large) · 24 g
66
KCAL / 24G
Carbs
18g
· 7% DV
Protein
0.4g
· 1% DV
Fat
0g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 98% · Protein 2% · Fat 0%
Jumbo Date nutrition facts table · 1 piece (large) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.24 mg | 0% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 1.7 g | 6% |
| Protein | 0.4 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Large Jumbo Date?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (large) | 24 g | 66 kcal |
| 1 piece (medium) | 18 g | 50 kcal |
| 2 piece (large) | 48 g | 133 kcal |
| 1 serving (medium) | 50 g | 139 kcal |
| 100 g | 100 g | 277 kcal |
| 1 serving (large) | 100 g | 277 kcal |
| 5 piece (large) | 120 g | 332 kcal |
| 1 cup (chopped) | 150 g | 416 kcal |
| 10 piece (large) | 240 g | 665 kcal |
Calculated from 277 calories per 100 g.
Frequently Asked Questions About Jumbo Date
Are jumbo dates the same as Medjool dates?
No. “Jumbo” describes a large size, while Medjool is a specific date variety. Some Medjool dates are sold as jumbo, but the jumbo label alone does not tell you which variety you are buying.
How do you eat a jumbo date?
To eat a jumbo date, split it lengthwise, remove the pit, and enjoy the flesh. You can also fill it with nuts or soft cheese, or chop it into porridge, yogurt, and baked goods.
Can jumbo dates replace sugar in baking?
Yes, blended jumbo dates can replace some or all of the added sugar in certain recipes. They also add moisture and a caramel-like flavor, so adjust the liquid and expect a denser result than with granulated sugar.
Why are jumbo dates sometimes covered in white crystals?
White crystals on a jumbo date can be sugar that has crystallized at the surface, rather than mold. Discard it if the coating looks fuzzy or the date smells sour, fermented, or otherwise unpleasant.
How should you store jumbo dates after opening the package?
Keep opened jumbo dates in a tightly sealed container to limit drying and moisture exposure. A cool cupboard works for short-term storage; refrigerating them helps them keep their texture and quality longer.
Do jumbo dates need to be soaked before blending?
No, soft jumbo dates usually blend without soaking. If they feel dry or your blender struggles, remove the pits and soak the dates briefly in warm water, then drain them before blending.
Can you freeze jumbo dates?
Yes, jumbo dates freeze well. Remove the pits if you prefer, pack the fruit airtight in portions, and thaw only what you need; thawed dates may be softer but remain useful for snacks and recipes.
Are jumbo dates safe for babies?
Jumbo dates can be a choking hazard for babies if served whole or in firm chunks. Remove the pit and serve the fruit mashed or in a thin, soft paste appropriate to the child’s eating skills.
Do jumbo dates stick to your teeth?
Yes, the sticky flesh of a jumbo date can cling to teeth. Rinse with water after eating and brush regularly; avoid slowly grazing on sticky dried fruit throughout the day to reduce prolonged sugar exposure.
Do jumbo dates raise blood sugar?
Yes, jumbo dates can raise blood sugar because they contain carbohydrates. Their fiber does not cancel that effect; people managing diabetes should account for the portion within their individual meal plan.
Jumbo Date Vitamins & Minerals
Vitamins
B5
0.19mg · 4% DV
B6
0.06mg · 4% DV
B3
0.38mg · 2% DV
Folate
4.56µg · 1% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
167mg · 5% DV
Manganese
0.07mg · 3% DV
Magnesium
13mg · 3% DV
Sodium
0.24mg · 0% DV
Jumbo Date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Jumbo Date
To burn the 66 calories in 1 piece (large) (24 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Jumbo Date?
A jumbo date is a particularly large fruit of the date palm, with amber-brown skin and a soft, chewy centre. Dates have long been grown across the Middle East and North Africa, and are now sold widely around the world, often dried. Their rich, honeyed sweetness makes them satisfying even in a small portion.
In date-growing regions, dates are commonly eaten plain, offered to guests, or served to break the Ramadan fast; elsewhere, a jumbo date works well as a quick snack or alongside breakfast. Pair it with nuts, yoghurt or tahini to balance its sweetness. It is naturally low in fat and provides carbohydrates and fibre; 100 g contains 7.1 g of fibre. If you want a lighter snack, enjoy one large date rather than using several to sweeten a dish.
How Nutritious Is Jumbo Date?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Jumbo Date Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Jumbo Date Contain Allergens?
No known major allergens
Which Diets Is Jumbo Date Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Jumbo Date Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.