Calorie comparison
Dates vs Pomegranate
Per 100 grams, pomegranate is the lighter choice by 194 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 | Pomegranate |
|---|---|---|
| Calories | 277 | 83 |
| Protein | 1.8 g | 1.7 g |
| Carbs | 75 g | 19 g |
| Fat | 0.2 g | 1.2 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
🍎 Pomegranate
1/2 cup arils (87 g)
72 cal
1.5 g protein · 16.5 g carbs · 1 g fat
Frequently asked
Which has more calories, dates or pomegranate?
Per 100 g, dates has 277 calories and pomegranate has 83. Pomegranate is lower in calories.
Which has more protein, dates or pomegranate?
Dates has 1.8 g of protein per 100 g; pomegranate has 1.7 g. Dates wins on protein.
Is dates or pomegranate 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 pomegranate — but portion size matters more than which food you pick.
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