How much fiber is in a Medjool date?
Dates have 1.6 grams of fiber in 1 medjool date, pitted (24 grams), according to USDA FoodData Central. That is 6% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Per 100 grams, dates have 6.7 grams of fiber.
1.6gof fiber in 1 medjool date, pitted
6% of a 25 gram day
Fiber in dates by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 date, pitted | 24g | 1.6g |
| 100 grams | 100g | 6.7g |
How dates compare with other fruits
Dates rank 13 of 17 fruits in this library, by fiber in one serving.
- Pineapple2.3g
- Kiwi2.1g
- Medjool dates1.6g
- Grapes1.4g
- Dried figs0.8g
Each bar is one serving: pineapple, 1 cup, chunks; kiwi, 1 kiwi; date, 1 medjool date, pitted; grapes, 1 cup; fig, 1 dried fig.
One Medjool date
A pitted Medjool date has 1.6 grams of fiber. Three dates have 4.8 grams. A medium banana has 3.1.
With nut butter
Two Medjool dates with 2 tablespoons of peanut butter is 4.8 grams of fiber.
More fiber alongside dates
- Chia seeds: 9.8 grams in 1 ounce (about 2 tablespoons)
- Oatmeal: 4 grams in 1 cup, cooked
- Almonds: 3.5 grams in 1 ounce (about 23 almonds)
Not sure what your daily number should be? The fiber calculator works it out from your age and sex. For a longer list to shop from, see 50 high-fiber foods ranked by fiber.
Questions about fiber in dates
- How much fiber is in a Medjool date?
- Dates have 1.6 grams of fiber in 1 medjool date, pitted, which weighs 24 grams. The number comes from USDA FoodData Central.
- Are dates high in fiber?
- One serving, 1 medjool date, pitted, has 1.6 grams. That is 6% of the Daily Value, below the 10% the FDA requires before a label can call a food a good source of fiber. Dates rank 13 of 17 fruits in this library by fiber per serving.
- How much fiber is in 100 grams of dates?
- 6.7 grams of fiber per 100 grams. The largest size USDA lists, 1 date, pitted, weighs 24 grams and has 1.6 grams of fiber.
- How many dates would it take to reach 25 grams of fiber?
- About 15.7, at 1.6 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Dates, medjool, retrieved November 5, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.