What are the Nutritional Facts about Dates?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Dates are naturally sweet and energy-rich. Learn their nutrition facts, calories, health benefits, and best ways to eat dates daily.
Introduction
Dates, also known as khajoor, are a popular dry fruit in India, especially during fasting and festivals. They are naturally sweet, provide instant energy, and are packed with fiber, vitamins, and minerals.
Nutritional Facts About Dates (Per 100 grams, dried)
| Nutrient | Amount |
|---|---|
| Calories | 277 kcal |
| Carbohydrates | 75 g |
| Natural Sugars | 66 g |
| Protein | 1.8 g |
| Fat | 0.2 g |
| Dietary Fiber | 6.7 g |
| Potassium | 696 mg |
| Magnesium | 54 mg |
| Iron | 0.9 mg |
| Calcium | 64 mg |
| Vitamin B6 | 0.2 mg |
Health Benefits of Dates
1. Provides Instant Energy
- High in natural sugars (glucose, fructose)
- Good pre-workout or fasting food
2. Supports Digestive Health
- Rich in dietary fiber
- Helps prevent constipation
- Supports gut health
3. Supports Heart Health
- High potassium helps control blood pressure
- Fiber helps reduce cholesterol
4. Supports Bone Health
- Contains calcium and magnesium
- Helps maintain strong bones
5. Supports Brain and Nerve Health
- Vitamin B6 supports brain function
- Helps in mood regulation
Are Dates Good for Weight Loss?
Dates can be eaten during weight loss in small quantities.
Pros:
- Fiber helps control hunger
- Healthy natural sweet
Cons:
- High in calories and sugar
Best portion:
1–2 dates per day.
Dates and Diabetes: Are They Safe?
- Dates have a moderate glycaemic index
- Can raise blood sugar if eaten in excess
- Diabetics should limit to 1 small date occasionally
Best Ways to Eat Dates
- 🥣 With milk (occasionally)
- 🥗 Chopped in salads
- 🍫 Healthy desserts
- 🥜 Stuffed with nuts (small portion)
Fresh Dates vs Dry Dates
| Type | Difference |
|---|---|
| Fresh dates | Less sugar, more water |
| Dry dates | More calories and sugar |
Who Should Be Careful?
- People with diabetes
- Those trying to lose weight
- Avoid overeating dates daily
Conclusion
Dates are a nutrient-rich, natural energy food loaded with fiber, potassium, and antioxidants. When eaten in moderation, dates support energy levels, digestion, heart health, and bone strength. Portion control is key to enjoying dates in a healthy Indian diet.