Knowing the calories in dates is important. Dates are one of the oldest and most important foods associated with Arab and Islamic culture. They hold a special place on Saudi and Arab tables thanks to their high nutritional value and numerous health benefits. They are a natural source of energy and healthy sugars, and are rich in fiber, vitamins, and minerals that the body needs daily. However, many people wonder: What are the calories in dates ? Do they differ from one type to another? And how can we eat them in moderation so that they are part of our diet without leading to weight gain? Learn the details from Al-Ansar Dates and Sweets Store .
Nutritional value and calories in dates in general
Dates are not just a traditional desert fruit; they are a complete food containing a unique blend of elements that make them an ideal choice for health and energy. Studies have proven that dates provide the body with multiple nutritional needs, which explains their constant presence on Arab tables for thousands of years.
natural source of energy
Dates are rich in natural sugars such as glucose and fructose , which are easily absorbed sugars that provide the body with quick and safe energy, especially during fasting or after physical exertion.
Rich in dietary fiber
The fiber in dates helps improve digestion and prevent constipation. It also keeps you feeling full for longer, making it a healthy snack choice.
vitamins and minerals
Dates contain a range of vitamins, such as vitamin B6 and vitamin A , as well as important minerals such as potassium, magnesium, iron, calcium, and phosphorus , which are essential elements for heart, bone, and blood health.
antioxidants
Dates contain antioxidants such as flavonoids and carotenoids , which help strengthen the immune system and prevent infections and some chronic diseases.
A healthy alternative to processed sweets
Thanks to their naturally sweet taste, dates can be a healthy alternative to sugary desserts, reducing your consumption of unhealthy refined sugars.
Calories in dates by type
Although all types of dates are rich in energy and nutrients, the calories in dates vary slightly from one type to another depending on the size of the fruit and its sugar content. Knowing these differences will help you choose the type that best suits your nutritional needs.
Sugar dates
- Number of calories : One piece (weighing approximately 10-12 grams) contains about 20-25 calories .
- Distinction : It is considered one of the most popular types in Saudi Arabia, with its sweet, caramel flavor and soft texture.
Ajwa dates
- Number of calories : One grain (10 grams) contains about 20 calories .
- Distinction : It is considered one of the finest and most valuable types of dates in Islamic heritage, and is often consumed as food and medicine.
Khalas dates
- Number of calories : One grain (10–11 grams) contains about 23–25 calories .
- Distinction : It is distinguished by its amber color and rich flavor, and is considered one of the most widely used dates in hospitality.
Medjool dates (large Medjool)
- Number of calories : One grain (weighing 20–24 grams) contains about 60–66 calories .
- Distinction : Known as the “King of Dates” for its large size and concentrated sugary taste, it is often used as a natural energy meal for athletes.
Barhi dates
- Number of calories : One grain (10–12 grams) contains about 22–24 calories .
- Distinction : Its very sweet taste and soft texture make it a favorite snack for many.
Saq'i dates
- Number of calories : One grain (12–14 grams) contains about 25–28 calories .
- Distinction : It is distinguished by its two-color appearance (brown and yellow), and is considered a luxury variety.
Calories in dates according to quantity
Knowing the calories in dates by quantity helps you control your daily consumption and maintain a balanced diet, especially if you're concerned about your weight or need quick energy throughout the day.
One pill
- Number of calories : It ranges between 20-25 calories for a small regular date (such as a kilo of Sukkari dates or stuffed Ajwa dates ), while a large Medjool date contains 60-66 calories .
- Suitable for : a small snack or dessert while fasting.
3 dates
- Calories : About 60–75 calories for small varieties, and 180–198 calories for large ones.
- Suitable for : Eating it as a snack after exercise or before breakfast during Ramadan, as it provides the body with sufficient energy without a significant increase in calories.
7 dates
- Calories : About 140–175 calories for small varieties, and 420–462 calories for large ones.
- Suitable for : This quantity is popular because it is the Sunnah of the Prophet to eat 7 dates for breakfast, and it provides good energy to the body with complete nutritional elements.
100 grams of dates
- Calories : About 280–300 calories for small species, and 300–330 calories for large species such as the Medjool.
- Suitable for : Calculating daily calories as part of a diet, or when you want to make recipes that contain dates.
Benefits of dates and their nutritional importance despite their calories
Although dates are relatively high in calories compared to some other foods, their health benefits make them a complete food that's essential for a balanced diet. Dates are not just a source of energy; they contain a range of important nutrients that support the body's health in multiple ways.
natural energy source
Dates contain calories in dates and Natural sugars, such as glucose and fructose, are rapidly absorbed sugars that provide immediate energy. While natural sugars provide energy, they don't cause the same sharp fluctuations in blood sugar levels that refined sugars can.
Support digestive health
Dates are rich in dietary fiber, which helps improve digestion, reducing the risk of constipation and helping maintain gut health. Fiber promotes bowel movements and improves balance in the digestive system, facilitating digestion and nutrient absorption.
Rich in minerals and vitamins
Dates contain a range of essential minerals, such as potassium, magnesium, calcium, and iron, which contribute to maintaining heart and bone health. Additionally, dates contain vitamin B6 , which helps regulate brain function and boost energy production.
Promote heart health
Dates contain high levels of potassium, which helps regulate blood pressure and promote heart health. Potassium reduces the effect of sodium on blood pressure, reducing the risk of heart disease and stroke.
antioxidant
Dates contain antioxidants that fight free radicals in the body and reduce inflammation. These antioxidant properties contribute to the prevention of chronic diseases such as cancer, heart disease, and diabetes.
Improve blood health
Dates contain iron, making them very beneficial in treating anemia . They can help improve hemoglobin levels and increase the amount of oxygen in the blood, boosting energy and stamina.
Eat it in a balanced diet.
Despite their calorie content, dates, if eaten in moderation, can be part of a balanced diet. They can replace processed sweets high in refined sugars and unhealthy fats, making them a healthier and less harmful option.
Get the finest dates from Al Ansar Dates and Sweets through our online store, Al Ansar, and enjoy fast delivery to all regions of the Kingdom.