Calorie comparison
Dates vs Watermelon
Per 100 grams, watermelon is the lighter choice by 247 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 | Watermelon |
|---|---|---|
| Calories | 277 | 30 |
| Protein | 1.8 g | 0.6 g |
| Carbs | 75 g | 8 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
🍉 Watermelon
1 cup diced (152 g)
46 cal
0.9 g protein · 12.2 g carbs · 0.3 g fat
Frequently asked
Which has more calories, dates or watermelon?
Per 100 g, dates has 277 calories and watermelon has 30. Watermelon is lower in calories.
Which has more protein, dates or watermelon?
Dates has 1.8 g of protein per 100 g; watermelon has 0.6 g. Dates wins on protein.
Is dates or watermelon 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 watermelon — but portion size matters more than which food you pick.
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