Qatari Dates 🌴
Qatari Dates — Qatar's most sacred natural food, rich in natural sugars, dietary fibre, potassium and antioxidants, the essential accompaniment to Arabic coffee at every Qatari gathering.
Qatari Dates Calculator
To burn ~277 kcal (100g serving):
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What Is Qatari Dates?
Dates hold immense cultural significance in Qatar — the first food offered to guests with qahwa, the food to break the Ramadan fast, and a symbol of hospitality. Qatar and the wider Gulf produce varieties such as Khalas, Medjool, Barhi and Sukkari. Per 100g: approximately 277 kcal — almost entirely from natural sugars and dietary fibre. Despite high sugar content, dates have a surprisingly moderate glycaemic impact due to the high fibre (7g per 100g) and fructose component. Three dates (approximately 72g) provides approximately 200 kcal. Dates are one of the most nutritionally complete natural foods — providing potassium, magnesium, copper, manganese, vitamin B6 and iron.
Calories at a Glance
| Portion | Weight | Calories |
|---|---|---|
| 1 date | 24g | 66 kcal |
| 3 dates (typical serving) | 72g | 200 kcal |
| 5 dates | 120g | 332 kcal |
| 100g (approx. 4-5 dates) | 100g | 277 kcal |
How to Use This Calculator
Enter your portion size in grams above. The calculator updates calories, protein, carbs and fat instantly. Values vary by recipe, oil quantity, cooking method and serving size — use these as a practical tracking guide.
Qatari Dates — Full Nutrition Breakdown (per 100g)
| Nutrient | Per 100g | Daily % (approx.) |
|---|---|---|
| Calories | 277 kcal | 14% |
| Protein | 2g | 4% |
| Carbohydrates | 75g | 27% |
| Fat | 0g | 0% |
| Dietary Fiber | 7g | 25% |
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 date | 24g | 66 kcal |
| 3 dates (typical serving) | 72g | 200 kcal |
| 5 dates | 120g | 332 kcal |
| 100g (approx. 4-5 dates) | 100g | 277 kcal |
Calories by Preparation Method
Eaten fresh, dried or semi-dried — no preparation required. Fresh dates (Barhi) are slightly lower in calories (~210 kcal/100g) due to higher water content. Dried dates (~280 kcal/100g) are more concentrated. Stuffed dates significantly increase calorie content. Plain dates require no calorie-adding preparation.
Qatari Dates for Weight Loss
2–3 dates (48–72g, 133–200 kcal) as a snack satisfies sweet cravings with natural food. High fibre (7g/100g) means more satiating than refined sugar at the same calorie count. Track dates carefully — energy-dense and easy to overeat at social gatherings.
Qatari Dates for Muscle Gain
5 dates (120g, 332 kcal, 90g carbohydrates) consumed 30–60 minutes before training provides sustained workout energy. The combination of fast-digesting glucose and slower-digesting fructose provides sustained energy release. Post-workout, dates combined with a protein source replenish glycogen and support recovery.
Smart Comparison
Qatari Dates (277 kcal/100g) vs Stuffed Dates Qatar (320 kcal/100g) vs Luqaimat Qatar (340 kcal/100g) vs Khanfaroosh (380 kcal/100g). Per calorie, dates deliver more nutrition than almost any other traditional Qatari sweet.
Portion Control Advice
3 dates (72g, 200 kcal) is the culturally appropriate serving with one cup of qahwa. Do not eat from a communal date bowl repeatedly. The small size makes it very easy to eat 8–10 without noticing (approximately 530–665 kcal). Serve in individual small portions rather than shared bowls.
Practical Eating Tips
Eat dates with unsweetened qahwa (Qatari cardamom coffee) — the defining Qatari hospitality experience. Pair with a small amount of almond or pistachio butter for protein and healthy fat that slows sugar absorption. Keep at room temperature — best slightly soft, not cold.
Common Mistakes
"Natural sugar" in dates still has the same total calorie impact as other sugars. Eating dates continuously throughout Ramadan without accounting for them leads to significant calorie surplus. Treating dates as a "free food" because they are traditional is the most common date-related calorie error in the Gulf.
Health Considerations
7g/100g dietary fibre supports digestive health, cholesterol regulation and blood sugar stability. Potassium 696mg/100g (higher than bananas), magnesium, copper, manganese and vitamin B6. Research indicates dates may have lower glycaemic impact than expected due to the combination of fibre, fructose and polyphenol antioxidants. A genuinely superior natural sweet to all processed alternatives.
Healthy Alternative Tips
Lower Calorie Option: Open Full Food Detail to see smart lower-calorie swaps tailored to your goal.
Higher Protein Option: Grilled Hammour Qatar or Chicken Kebab Qatar for a leaner alternative.
Smarter Swap: Use the Food Compare tool to compare Qatari Dates side-by-side with other Qatari foods.
Related Tools
FAQs
How many calories in Qatari dates?
Qatari Dates have approximately 277 kcal per 100g. A typical 3-date serving (72g) is around 200 kcal.
What are the best date varieties in Qatar?
Popular Qatar date varieties include Khalas (caramel-sweet, semi-dry), Barhi (fresh, honey-flavoured), Medjool (large and soft) and Sukkari (extremely sweet and soft).
Are dates good for weight loss?
In controlled portions (2–3 dates), dates can be part of a weight-loss diet. They are more nutritious than sweets and their fibre improves satiety.
Do dates have a high glycaemic index?
Despite high natural sugar content, dates have a moderate glycaemic index (GI 35–55) due to high fibre and fructose content.
📊 Data source note: Nutrition values are estimates based on standard food composition databases and Qatari recipe data. Actual values vary by cooking method, oil quantity, ingredients and serving size. See our Data Sources and Methodology pages.