IngredientUS CupsDateswhole1Datespitted, roughly chopped1

How many dates is a portion?

This amount is equivalent to 1 cup of fresh fruit or 1 cup of 100 percent fruit juice, both of which also count as one serving. Each 1/2-cup serving of Medjool dates consists of approximately four pitted, chopped dates and provides about 266 calories, nearly 72 grams of carbohydrates and 6.4 grams of dietary fiber.

How many dates should I eat per day?

It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients. It is ideal to have 100 g of dates or a handful of dates every day to get all the essential nutrients.