Across India · Snack
Dates
Also called khajoor, khajur, kharjura, perichampazham, dry dates
Dried dates eaten as they are, without stuffing or syrup. They are a sweet, concentrated source of carbohydrate with some fibre.
The short answer
Dates has about 80 kcal in a regular serving (3 dates, about 25 g), with 0.6 g of protein and 2.2 g of fibre. It rates 2.5/5 (moderate fit) for weight management: a regular serving is a modest portion and it is rich in fibre for its calories, but it is low in protein for its calories and it packs a lot of calories into each gram.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 80 kcal
- 3 dates (about 25 g)
- For weight management
- 2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
- Protein and fibre
- 0.6 g · 2.2 g
- per serving
- Brisk walking
- About 15 min
- uses similar energy (70 kg adult)
Dates nutrition
| Nutrient | Per serving (3 dates, about 25 g) | Per 100 g |
|---|---|---|
| Energy | 80 kcal | 320 kcal |
| Protein | 0.6 g | 2.45 g |
| Carbohydrate | 18.7 g | 74.91 g |
| Fat | 0.1 g | 0.35 g |
| Fibre | 2.2 g | 8.95 g |
IFCT 2017 (ICMR-NIN), E017 Dates, dry, pale brown. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is dates good for weight management?
It rates 2.5/5, a moderate fit, because a regular serving is a modest portion and it is rich in fibre for its calories, but it is low in protein for its calories and it packs a lot of calories into each gram.
- Calories per gram (35% of the rating)3.20 kcal · 23/100
- Protein per 100 kcal (25% of the rating)0.8 g · 8/100
- Fibre per 100 kcal (20% of the rating)2.8 g · 93/100
- Portion (20% of the rating)80 of 200 kcal (snack) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have dates
- Limit to 2 or 3 dates, they are sweet and dense in energy
- Have them with a few nuts or a glass of milk so the snack lasts longer
- Use them to replace sugar or sweets, not to add on top
- Choose dates without added sugar or syrup
Common questions about dates
How many calories are in dates?
About 80 kcal in 3 dates, about 25 g, or 320 kcal per 100 g.
Is dates good for weight management?
It rates 2.5/5, a moderate fit: a regular serving is a modest portion and it is rich in fibre for its calories, but it is low in protein for its calories and it packs a lot of calories into each gram. See the lighter ways to have it on this page.
How much protein is in dates?
About 0.6 g in 3 dates, about 25 g, which is 0.8 g for every 100 kcal.
How much walking uses the energy in dates?
About 15 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Are dates good for weight management?
Dates are natural sugars with some fibre. Three dates (about 25 g) give around 80 kcal, so keep to a small number and have them in place of a sweet.
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Compare it in:Fruits
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.