how many grams in a cup of dates?

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things people ask

• How many Medjool dates make one cup chopped?
  Pitted Medjools average around 24 g each, so six to seven of them chopped will fill a cup at roughly 149 g. Deglet Noors are smaller and drier, so you may need ten or more. If a recipe calls for whole dates by count, weighing after pitting is more reliable than packing them into a measuring cup, because chunk size changes how tightly they sit.
• Should I pack chopped dates when measuring a cup?
  Spoon and level rather than pack. King Arthur's 149 g per cup assumes loosely filled, not pressed down. A firmly packed cup of soft Medjools can hit 180 g, which oversweetens a sticky toffee pudding or makes date paste too dense to blend smoothly. If a recipe specifies packed dates, expect closer to 175 g per cup.
• Can I substitute date paste cup-for-cup for chopped dates?
  Not directly. A cup of chopped dates is around 149 g of fruit plus air gaps; a cup of date paste is solid puree, often 280 to 320 g. Recipes built on chopped dates rely on the texture as well as the sweetness. If swapping in paste, weigh out 149 g and reduce other liquid in the recipe by a tablespoon or two to compensate.

related conversions

• Dates: tablespoons to grams
• Dates: teaspoons to grams
• Dates guide