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Olive Oil-Dipped Date Calories
Natural sugars and fiber with monounsaturated olive oil fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Olive Oil-Dipped Date (27 g) has 100 calories. That works out to 372 calories per 100 g. It contains 17.2 g of carbs, 0.6 g of protein, 4.1 g of fat and 1.5 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Olive Oil-Dipped Date Nutrition Facts
Selected: 1 piece (medium) · 27 g
100
KCAL / 27G
Carbs
17.2g
· 6% DV
Protein
0.6g
· 1% DV
Fat
4.1g
· 5% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 2% · Fat 34%
Olive Oil-Dipped Date nutrition facts table · 1 piece (medium) (27 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0.54 mg | 0% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 1.5 g | 5% |
| Protein | 0.6 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 Medium Olive Oil-Dipped Date?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 27 g | 100 kcal |
| 1 piece (mini) | 14 g | 52 kcal |
| 1 piece (small) | 20 g | 74 kcal |
| 1 piece (large) | 38 g | 141 kcal |
| 1 piece (jumbo) | 50 g | 186 kcal |
| 2 piece (double) | 54 g | 201 kcal |
| 1 serving (double) | 54 g | 201 kcal |
| 3 piece (triple) | 81 g | 301 kcal |
| 100 g | 100 g | 372 kcal |
Calculated from 372 calories per 100 g.
Frequently Asked Questions About Olive Oil-Dipped Date
What is an Olive Oil-Dipped Date?
An Olive Oil-Dipped Date is a date fruit coated or drizzled with olive oil, served as a simple sweet snack. There is no single fixed recipe: dates may be pitted, stuffed with nuts, or served whole.
How do you make an Olive Oil-Dipped Date?
To make an Olive Oil-Dipped Date, pat the dates dry, remove the pits if you like, and drizzle them with a little olive oil. Serve straight away, or let them sit briefly so the flavors mingle.
Which dates work best for an Olive Oil-Dipped Date?
Soft, plump dates work especially well for an Olive Oil-Dipped Date because they are easy to eat and can be stuffed. Medjool dates are a convenient large option, while smaller varieties also work with a lighter coating of oil.
Should you remove the pit from an Olive Oil-Dipped Date?
Removing the pit from an Olive Oil-Dipped Date is optional, but pitted dates are easier to serve and eat. Make a small lengthwise opening, take out the pit, and add a walnut or almond if you want a filled version.
What kind of olive oil is best for an Olive Oil-Dipped Date?
Extra-virgin olive oil is a good choice for an Olive Oil-Dipped Date because its fruity aroma complements the date’s sweetness. If you prefer the fruit to stand out, use a mild-tasting oil and start with just a small drizzle.
Can you prepare an Olive Oil-Dipped Date ahead of time?
Yes, you can prepare an Olive Oil-Dipped Date ahead of serving, but the dates do not need to soak in oil overnight. Keep them covered in the refrigerator and add only enough oil to coat them lightly.
How do you serve an Olive Oil-Dipped Date?
Serve an Olive Oil-Dipped Date on its own as a small dessert or snack, or fill a pitted date with a nut for extra texture. It also pairs well with coffee or unsweetened tea.
Is an Olive Oil-Dipped Date served warm or cold?
An Olive Oil-Dipped Date is usually served at room temperature or slightly chilled, and it does not need cooking. If refrigerated, let it sit out briefly before serving so the date softens and the olive oil’s aroma comes through.
How should you store an Olive Oil-Dipped Date?
Store an Olive Oil-Dipped Date in a clean, covered container in the refrigerator, and take out only what you plan to eat. Discard it if you notice mold, an off smell, or an unusual change in texture.
Does dipping a date in olive oil make an Olive Oil-Dipped Date healthier?
Dipping a date in olive oil adds unsaturated fat, but it does not cancel out the date’s natural sugars or turn the snack into a health treatment. Enjoy an Olive Oil-Dipped Date for its flavor, rather than expecting a special health effect.
Olive Oil-Dipped Date Vitamins & Minerals
Vitamins
Vitamin E
0.62mg · 4% DV
B6
0.05mg · 3% DV
B3
0.38mg · 2% DV
B5
0.09mg · 2% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
147mg · 4% DV
Manganese
0.07mg · 3% DV
Magnesium
11mg · 3% DV
Sodium
0.54mg · 0% DV
Olive Oil-Dipped Date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil-Dipped Date
To burn the 100 calories in 1 piece (medium) (27 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 Olive Oil-Dipped Date?
An olive oil-dipped date is a simple, no-cook combination of a pitted date and olive oil, either dipped or lightly drizzled. The date is soft and chewy, with concentrated fruit sweetness; the oil adds a smooth, fruity note that can be more pronounced if you use a robust variety.
Dates are enjoyed across the Middle East and North Africa, often as a small sweet bite with coffee or tea, and this pairing also suits a Mediterranean-style snack plate. It provides natural sugars and carbohydrates, along with fibre, while the olive oil contributes monounsaturated fat. For a lighter serving, use just a little oil and enjoy one date alongside unsweetened coffee or tea.
How Nutritious Is Olive Oil-Dipped Date?
Nutrient density
Medium
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
Low
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 Olive Oil-Dipped 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 Olive Oil-Dipped Date Contain Allergens?
No known major allergens
Which Diets Is Olive Oil-Dipped 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
Olive Oil-Dipped Date Fat Profile
SATURATED
0.58g
MONOUNSATURATED
2.92g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.