Dates (Khajur) Calories — Full Nutrition Guide
How many calories in dates? Medjool, Ajwa and common variety breakdown, Ramadan nutrition guide, and weight-loss tips for Pakistan and the Middle East.
Nutrition at a Glance — Per 100g
Dates: A Nutritional Powerhouse Across the Muslim World
Dates (khajur) are one of the most culturally significant foods in Pakistan, the Middle East, and across Muslim communities worldwide. They are eaten daily during Ramadan, used in traditional sweets, given as gifts during Eid, and consumed as a quick energy snack throughout the year. Nutritionally, dates are dense in natural sugars, fiber, and several important minerals.
At approximately 277 calories per 100g (or around 20–25 calories per single Medjool date), dates are relatively calorie-dense compared to most fresh fruits. The exact calorie count depends heavily on the variety — Medjool dates are large and sweet, while Ajwa dates are smaller and slightly less sweet. Deglet Noor and Safawi are also commonly available in Pakistan and Saudi Arabia.
Dates Nutrition — Common Varieties
| Type / Serving | Weight (approx.) | Calories | Carbs | Fiber | Protein |
|---|---|---|---|---|---|
| 100g dates (general) | 100g | ~277 kcal | ~75g | ~7g | ~2g |
| 1 Medjool date (large) | ~24g | ~66 kcal | ~18g | ~1.6g | ~0.4g |
| 1 Ajwa date (small) | ~7–8g | ~20–23 kcal | ~5.5g | ~0.5g | ~0.2g |
| 3 dates (medium) | ~60g | ~165 kcal | ~45g | ~4g | ~1.2g |
| Dates with milk (200ml whole milk + 3 dates) | ~260g total | ~290–330 kcal | ~57g | ~4g | ~7g |
Values are estimates. Medjool dates and Ajwa dates differ in size and sugar content. Always check the actual weight of your dates for accurate tracking.
Dates for Ramadan: Iftar and Suhoor
Breaking the fast with dates is a Sunnah practice followed by Muslims across Pakistan, Saudi Arabia, UAE, and the wider Muslim world. Nutritionally, this makes excellent sense — dates provide fast-releasing natural sugars that quickly restore blood glucose levels after a long fast, while their fiber content helps prevent digestive discomfort from eating too quickly.
For suhoor (pre-dawn meal), dates combined with milk provide a combination of natural sugars, fiber, calcium, and protein that can help sustain energy and satiety throughout the fasting day. 2–3 dates with a glass of milk is a practical, calorie-efficient suhoor combination.
Use the Ramadan Fasting Calorie Calculator to plan your full iftar and suhoor meals.
Dates for Weight Loss
Dates can be included in a weight-loss diet, but portion control is important. They are calorie-dense (around 66 kcal per large Medjool date) and high in natural sugars. Eating 2–3 dates as a snack replacement for processed sweets, biscuits, or fried snacks is a smarter calorie trade. Eating 8–10 dates at a sitting adds up quickly.
The fiber in dates (about 7g per 100g) is genuinely useful for satiety and digestive health. Having 2–3 dates with a cup of unsweetened chai or water as an afternoon snack can reduce cravings for higher-calorie snack foods.
Dates for Energy and Active Lifestyles
For athletes and gym-goers, dates are a convenient, natural source of quick-release carbohydrates. Eating 2–3 dates before a workout provides fast energy similar to a sports gel or energy bar, but without the artificial additives. They are portable and do not require refrigeration, making them practical for on-the-go gym users.
Burn This Food — Activity Equivalents
3 medium dates (~165 kcal) can be burned off approximately by:
| Activity | Duration |
|---|---|
| Brisk walking | ~40 minutes |
| Jogging | ~19 minutes |
| Cycling | ~23 minutes |
| Household activity | ~55 minutes |
Related Tools
FAQs
How many calories in one date?
One large Medjool date (about 24g) contains approximately 66 calories. Smaller varieties like Ajwa dates contain around 20–23 calories each. The exact count depends on the size and type of date.
How many dates can I eat per day for weight loss?
2–4 dates per day is a reasonable portion for most people watching their weight. This provides natural sweetness and fiber without exceeding 130–260 calories. Track your total daily calorie intake using the meal planner to stay within your goal.
Are dates good for Ramadan suhoor?
Yes. Dates with milk is a popular suhoor combination that provides natural sugars, fiber, protein, and calcium. The combination supports sustained energy and satiety during the fast. 2–3 dates with a glass of milk before fajr is a practical, nutritious choice.
What is the difference between Medjool and Ajwa dates in calories?
Medjool dates are large (about 24g each) with around 66 calories per date. Ajwa dates are much smaller (about 7–8g each) with around 20–23 calories per date. Per 100g, both varieties have similar calorie density (~275–280 kcal). Ajwas are smaller, so it is easier to eat more of them without realizing.
Are dates high in sugar?
Yes. Dates are high in natural sugars — primarily fructose and glucose. Per 100g, they contain approximately 63–75g of sugars. People managing blood sugar levels should be mindful of portion sizes and monitor their response to dates.
Can I eat dates for energy before exercise?
Yes. 2–3 dates eaten 20–30 minutes before exercise provide a quick source of natural carbohydrates for energy. They are portable, easy to digest, and a good alternative to processed energy bars or sugary drinks.
Are dates with milk fattening?
Dates with full-fat milk can be calorie-dense (around 290–330 kcal for 3 dates plus 200ml whole milk). For weight management, use skimmed or low-fat milk and limit to 2–3 dates. The combination is nutritious but should be tracked as part of your overall daily calorie intake.
📊 Data source note: Nutrition values on this page are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil/ghee quantity, ingredient brand, and serving size. Always track your real portions for accurate results. See our Data Sources and Methodology pages for full details.