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Quick Summary
Quick Answer
| Date | Weight of 1 date | Calories per date | Sugar per date |
|---|---|---|---|
| Medjool | about 24g | about 66 kcal | about 16g |
| Kimia (Mazafati) | about 9g | about 22-28 kcal* | about 5-6g* |
| Ajwa | about 8g | about 20-25 kcal* | about 5g* |
| Deglet Noor / regular dry date | about 7g | about 20 kcal | about 4.5g |
*Estimates: Kimia and Ajwa have no USDA entry, so these use typical date weights and general date values.
How many dates a day: 3-4 small dates (Kimia, Ajwa) or 1-2 Medjool for most adults.
Dates Calories per 100g
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Kimia Dates (Mazafati Black Dates)
Soft, juicy black Kimia (Mazafati) dates with a syrupy sweetness. Best value everyday khajur for the family.
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USDA values:
| Per 100g | Medjool | Deglet Noor |
|---|---|---|
| Energy | 277 kcal | 282 kcal |
| Carbohydrates | 75g | 75g |
| Sugars | 66.5g | 63.4g |
| Fibre | 6.7g | 8g |
| Protein | 1.8g | 2.5g |
| Fat | 0.2g | 0.4g |
| Potassium | 696mg | 656mg |
So whatever the variety, 100g of dates is roughly 275-280 kcal and 60-67g of sugar. The difference between varieties is mostly the size of each date.
How Many Dates Are in 100g?
| Date | Dates in 100g (approx.) |
|---|---|
| Medjool | 4 |
| Kimia | 10-12 |
| Ajwa | 11-14 |
| Deglet Noor / small dry dates | 14 |
This is why "3 dates a day" means very different things: 3 Medjool is about 200 kcal, 3 Ajwa about 70 kcal.
How Many Dates Should You Eat a Day?
| Who | Small dates (Kimia, Ajwa) | Medjool |
|---|---|---|
| Most adults | 3-4 | 1-2 |
| Active adults, athletes | 4-6 | 2-3 |
| Children (1-10 years) | 1-2, pitted | half to 1 |
| Trying to lose weight | 2 | 1 |
| Diabetes | 1-2, with nuts, after advice from your doctor | 1 |
A simple rule: keep dates to about 30-50g a day (100-140 kcal), and count them as part of your sugar for the day.
Are Dates High in Sugar?
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Medjool Dates
Large, soft, caramel-sweet Medjool khajoor - the king of dates. Great for snacking, stuffing and shakes.
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Yes. Dates are about two-thirds natural sugar by weight. But they also bring fibre, potassium and magnesium, and their glycemic index is low to medium (about 36-50 for five varieties tested in a 2011 Nutrition Journal study), lower than white bread or white rice.
So dates are a better sweet than sugar, toffee or biscuits, not a "free" food. Eat them in measured amounts, and pair them with protein or fat (nuts, milk, curd) to slow the sugar rise.
Dates vs Sugar, Jaggery and Raisins
| Per 10g | Calories | Fibre | Notes |
|---|---|---|---|
| Dates | about 28 kcal | about 0.7g | Whole fruit, potassium, fibre |
| White sugar | about 39 kcal | 0 | Pure sugar |
| Jaggery | about 38 kcal | 0 | Some minerals, still mostly sugar |
| Raisins | about 30 kcal | about 0.4g | Similar to dates, smaller pieces |
Best Time to Eat Dates
- Morning with breakfast or milk, for steady energy through the morning.
- 30-45 minutes before exercise, for quick fuel.
- Evening snack in place of biscuits.
- Avoid eating a lot of dates late at night if you are watching your weight.
Frequently Asked Questions
How many calories are in one date?+
How many calories are in 100g of dates?+
How many dates should I eat per day?+
How many dates are in 100g?+
Are dates fattening?+
Shop: Medjool dates (₹429 for 250g) | Kimia dates (₹169 for 250g) | Ajwa dates (₹399 for 250g). Free delivery on orders of ₹399 or more.
Editorial Note
How we publish Chau Foods blog guides
This article is published by the Chau Foods editorial team for general food education, ingredient guidance, and shopping support. It is not a substitute for medical advice, diagnosis, or treatment.
Reader Checklist
- Published on 27 October 2026
- Last reviewed and updated on 27 October 2026 by the Chau Foods editorial team.
- Use this guide for food education and buying decisions, not medical treatment.
- If you have allergies or a clinical diet plan, check with a qualified professional first.
About the Author
Chau Foods Editorial Team
This guide is written and fact-checked by the Chau Foods editorial team - a small group of FSSAI-certified food specialists based in Rohini, Delhi. Led by founder Mohit, the team combines direct farm-sourcing experience (California almonds, Bihar makhana from Darbhanga & Madhubani, Kashmir walnuts, Kerala spices) with hands-on quality control at the Chau Foods packing facility. We publish only what we would feed our own families, cite Indian nutrition data where relevant, and refresh every article when sourcing, pricing, or health guidelines change.
- Credentials
- FSSAI Lic. 13321008000704
- Based in
- Rohini, Delhi · since 2020
- Rating
- 4.9/5 · 27+ Google reviews
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