Fruits · Veg
Dates calories & nutrition
खजूर
Quick answer
Dates, 1 date (≈8 g): about 25 kcal, 0.2 g protein, 5.8 g carbs and 0 g fat. Per 100 g (dry dates, without seed): 311 kcal and 2.4 g protein.
Dates are naturally very sweet and energy-dense — a quick source of carbohydrate before training or to replace sugar in sweets.
Nutrition per serving
Choose a serving size. Values are for dry dates, without seed.
1 date (≈8 g)
25kcal
0.2 g protein · 5.8 g carbs · 0 g fat
| Calories | 25 kcal |
|---|---|
| Protein | 0.2 g |
| Carbohydrates | 5.8 g |
| Fat | 0 g |
| Fibre | 0.7 g |
Nutrition per 100 g
For dry dates, without seed.
| Calories | 311 kcal |
|---|---|
| Protein | 2.4 g |
| Carbohydrates | 72.7 g |
| Fat | 0.4 g |
| Fibre | 9.1 g |
| Calcium | 66 mg |
| Iron | 4.8 mg |
Is dates good for your goals?
Weight loss
Dates is filling for its calories thanks to its fibre (1 date (≈8 g): about 25 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
Not a significant protein source (0.8 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Dates have far more calories by weight than fresh fruit — count them, don't graze.
- One or two dates before a workout is a simple energy boost.
- Blended dates can replace sugar in laddoos and smoothies.
Dates vs banana
| Nutrient | Dates | Banana |
|---|---|---|
| Calories | 311 kcal | 105 kcal |
| Protein | 2.4 g | 1.2 g |
| Carbs | 72.7 g | 23.6 g |
| Fat | 0.4 g | 0.3 g |
| Fibre | 9.1 g | 1.9 g |
| Protein per 100 kcal | 0.8 g | 1.2 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Dates, 1 date (≈8 g): about 25 kcal, with 0.2 g protein, 5.8 g carbohydrate and 0 g fat.
Dates, 3 dates (≈24 g): about 75 kcal, with 0.6 g protein, 17.4 g carbohydrate and 0.1 g fat.
100 g of dry dates, without seed has about 2.4 g protein and 311 kcal — roughly 0.8 g of protein per 100 kcal.
Dates is filling for its calories thanks to its fibre (1 date (≈8 g): about 25 kcal). A good fit for a calorie deficit in normal portions.
Not a significant protein source (0.8 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code E018 “Dates, dry, dark brown”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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