Nutrition per 100 g
| Nutrient | Per 100 g |
|---|---|
| Energy | 320 kcal |
| Protein | 2.5 g |
| Carbohydrate | 74.9 g |
| Fibre | 8.9 g |
| Sugars | 66.6 g |
| Fat | 0.3 g |
| Potassium | 804 mg |
| Magnesium | 73.8 mg |
| Iron | 3.2 mg |
Where its calories come from
- Protein 3%
- Carbohydrate 96%
- Fat 1%
Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.
How many calories in one serving of dates?
About 77 kcal for three dates (24 g), and about 154 kcal if you have two.
One serving, against your day
How much of an adult woman's daily need one serving (24 g) fills.
193 mg
17.7 mg
0.8 mg
4.5 µg
17.1 mg
1.1 mg
Source
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E017. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.
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Are dates good for weight loss, PCOS, diabetes and menopause?
Weight loss
Eat in moderation320 kcal per 100 g and most of it is sugar, so keep it to a small portion.
PCOS and PCOD
Limit16 g of sugar in a 24 g serving.
Diabetes
Limit16 g of sugar in a 24 g serving.
Menopause
Limit16 g of sugar in a 24 g serving.
These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.
Better swaps for PCOS and diabetes
The same kind of food, rated a good choice for that goal by the same rules.
Instead of dates, for PCOS and diabetes: Avocado fruit (Makhanphal)Mosambi (sweet lime)StrawberryPapaya (Papita)
Varieties
Per 100 g.
| Variety | kcal | Carbs (g) | Fibre (g) | Sugars (g) |
|---|---|---|---|---|
| Dry, pale brown (shown above) | 320 | 74.9 | 8.9 | 66.6 |
| Dry, dark brown | 311 | 72.7 | 9.1 | 68.8 |
| Processed | 286 | 68 | 6.5 | 57 |
Also called
Assamese: Khajur; Bengali: Kharjura; Gujarati: Kharek; Hindi: Chuhara; Kannada: Kharjoora; Kashmiri: Khajur; Malayalam: Eethapazham; Marathi: Khajur; Odia: Khajuri; Punjabi: Chawara; Sanskrit: Kharjura; Tamil: Pericham pazham; Telugu: Khajoora pandu; Urdu: Khajur.
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