Deglet Noor dates have 282 kcal and 63.4 g sugar per 100 g. Drier and less sweet than Medjool — often sold chopped for baking. Three dates (24 g) deliver 68 kcal. Weigh rather than counting.
How should I track Dates, deglet noor?
Dates, deglet noor is high in fiber. When tracking Dates, deglet noor, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.