Calorie comparison
Dates vs Grapes
Per 100 grams, grapes is the lighter choice by 208 calories, while dates delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Dates | Grapes |
|---|---|---|
| Calories | 277 | 69 |
| Protein | 1.8 g | 0.7 g |
| Carbs | 75 g | 18 g |
| Fat | 0.2 g | 0.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌴 Dates
1 medjool date (24 g)
66 cal
0.4 g protein · 18 g carbs · 0 g fat
🍇 Grapes
1 cup (151 g)
104 cal
1.1 g protein · 27.2 g carbs · 0.3 g fat
Frequently asked
Which has more calories, dates or grapes?
Per 100 g, dates has 277 calories and grapes has 69. Grapes is lower in calories.
Which has more protein, dates or grapes?
Dates has 1.8 g of protein per 100 g; grapes has 0.7 g. Dates wins on protein.
Is dates or grapes better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward grapes — but portion size matters more than which food you pick.
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