Dried Dates Calories Calculator (Omani Varieties)
Oman produces over 250 date varieties — from the golden Khalas to the dark Fardh and Khunaizi. Dried dates are consumed daily in Oman, especially during Ramadan to break the fast. Calculate your calories and macros for Omani dried dates.
How to use this calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbs and fats based on standard Omani recipe data. Actual nutrition varies by cooking method, oil quantity and recipe style.
Best for fitness goals
For weight loss, manage portion size and limit added oils and sauces. For muscle gain, increase protein-rich components and pair with complex carbohydrates. Use the Meal Planner and Food Compare tools to build a complete daily plan.
Omani Dried Dates Calories Guide
Oman is one of the world's most important date-producing nations, with a date culture stretching back over 5,000 years. The country's diverse climate — from the humid Al Batinah coast to the arid interior — supports over 250 date varieties, each with distinct flavour, texture, and nutritional profiles. The most commercially significant Omani date varieties include: Khalas (golden, caramel-sweet, with chewy flesh), Fardh (dark, firm, slightly astringent), Khunaizi (medium, soft, very sweet), and Khasab (from the Musandam peninsula, smaller and intensely flavoured).
| Amount / Variety | Estimated Calories | Notes |
|---|---|---|
| 1 Omani date ~24g | ~65–70 kcal | Standard piece |
| 3 dates ~72g (Ramadan serving) | ~195–215 kcal | Traditional iftar break |
| 100g dried dates | ~275–285 kcal | Standard measure |
| 6 Khalas dates ~144g | ~390–430 kcal | Generous serving |
Ramadan Tradition — Breaking the Fast with Dates
Breaking the Ramadan fast with dates (and water) is a Sunnah — a practice of the Prophet Muhammad ﷺ — observed across the entire Islamic world, but with particular cultural depth in Oman, where dates are intertwined with daily life year-round. In Oman, the first foods at iftar are always 3 dates alongside water or laban, followed by soup or sambusa, then the main meal. The natural sugars in dates (fructose and glucose) provide rapid energy after fasting while the fibre moderates the glucose spike. This makes dates physiologically as well as spiritually appropriate for breaking a fast.
Nutritional Benefits of Omani Dates
Dried dates provide significant potassium (696mg per 100g — more than bananas), magnesium, iron, and B vitamins including B6 and folate. They are high in natural fibre (6–8g per 100g) which supports gut health and moderates the glycaemic response. Despite their calorie density, dates are nutritionally rich compared to processed sweets with similar calorie counts.
Weight Loss Best Practices
Dates are calorie-dense — 3 dates provide 195–215 calories entirely from natural sugar. For weight management, treat dates as a daily portion-controlled sweet: 2–3 dates per day (130–210 kcal) provide micronutrients and satisfy sweet cravings without excessive calories. Avoid eating dates in large quantities as a snack, particularly during Ramadan when multiple servings are common.
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FAQs
How many calories are in Omani dried dates?
Three Omani dried dates (~72g) contain approximately 195–215 calories. Per 100g, dried dates provide 275–285 calories. Khalas dates are slightly sweeter and more calorie-dense than Fardh.
What are the main Omani date varieties?
The main Omani varieties include Khalas (golden, caramel-sweet), Fardh (dark, firm), Khunaizi (soft, very sweet), and Khasab (from Musandam, small and intense). Each has a distinct flavour and texture profile.
Why do Muslims break their fast with dates?
Breaking the fast with dates is a Sunnah (practice of the Prophet Muhammad ﷺ). Physiologically, dates provide rapid natural sugars to restore blood glucose after fasting, while the fibre moderates the spike. They are nutritionally ideal for fast-breaking.
Are Omani dates healthier than Medjool dates?
Both are nutritionally similar — high in natural sugars, potassium, magnesium, and fibre. Medjool dates are larger and slightly more calorie-dense per date, but per 100g the nutritional profiles are close. Omani varieties like Khalas have distinctive flavour profiles that many prefer.
How many dates can I eat per day on a diet?
2–3 dates per day (130–210 kcal) is a reasonable daily portion for most people watching their weight. This provides micronutrient benefits without excessive calories. Avoid eating 8–10 dates as a snack, which would add 520–700+ calories.
📊 Data source note: Nutrition values are based on USDA and regional date composition databases. Actual values vary by variety and drying method. See our Data Sources and Methodology pages.