Calories in 1 date (khajur)
Nutrition facts, healthier choices and weight-loss tips. Reviewed by Dt. Alka Pal, Clinical Dietitian.
Nutrition facts per serving
| Nutrient | Amount |
|---|---|
| Calories | about 20 to 23 kcal |
| Protein | 0.2 g |
| Carbohydrate | 5.5 g |
| Fat | 0 g |
| Fibre | 0.6 g |
Calories in common variations
| Serving | Approx. calories |
|---|---|
| 1 large Medjool date (about 24 g) | about 65 to 70 kcal |
| 3 medium dates | about 60 to 70 kcal |
Are dates good for weight loss?
Dates give natural sweetness, fibre and some iron, but they are high in sugar. Two to three a day make a good replacement for sweets.
Healthier ways to eat dates
- Use 1 to 2 dates to replace dessert or sugar.
- Pair them with nuts to slow the sugar rise.
- People with diabetes should check portions with their dietitian.
Frequently asked questions
How many calories are in dates?
1 medium dry date (about 7 g) has about 20 to 23 calories.
How many dates can I eat a day?
2 to 3 dates a day is a good amount for most people.
Are dates good for weight loss?
In small portions, yes, as a healthier swap for sweets.
Related foods
1 banana1 applemango1 guavaAll Indian food calories
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Reviewed by Dt. Alka Pal, Clinical Dietitian, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with portion size, brand and cooking method. For general information; not a substitute for personal medical advice.
Know your own calorie needs
Check your BMI, body fat and daily calories in 2 minutes, or get a personal Indian diet plan from Dt. Alka Pal.
Free body checkTrack your caloriesBook a consultationReviewed by Dt. Alka Pal, Clinical Dietitian and Nutritionist, M.Sc. (Foods & Nutrition), Diploma in Nutrition and Health Education, 10+ years of experience. Values are approximate and vary with size, recipe and cooking method. For general information only; not a substitute for personal medical advice.