Dates vs Supari

Per 100 g, Dates has 313 kcal and 2.5 g protein, while Supari has 360 kcal and 6 g protein.

Dates

313
kcal per 100 g
2.5 g protein

Supari

360
kcal per 100 g
6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Dates Supari Difference
Calories Fewer calories for the same weight 313 kcal better 360 kcal 13%
Protein More protein helps with fullness and muscle 2.5 g 6 g better 58%
Carbs Lower carbs suits low-carb and diabetic diets 72.5 g 70 g about the same
Fat Lower fat means lower calorie density 0.6 g better 4 g 85%
Fiber More fibre improves fullness and digestion 9.4 g 12 g better 22%
Sugar Less sugar means a gentler blood-sugar response 68.8 g 2 g better 97%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Dates

Dates is the lighter choice at 313 kcal per 100 g against 360 for Supari — about 13% fewer calories for the same weight on your plate. That does not make Supari a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Supari

Supari is the stronger protein source, with 6 g per 100 g against 2.5 g for Dates. To match that from Dates you would have to eat roughly 2.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Dates vs Supari — common questions

Supari has more calories — about 360 kcal per 100 g compared with 313 kcal for Dates.

Supari has more protein — 6 g per 100 g against 2.5 g for Dates.

Dates is the lighter choice at 313 kcal per 100 g against 360 for Supari — about 13% fewer calories for the same weight on your plate. That does not make Supari a bad food; it means the portion has to be smaller to fit the same calorie budget.

Supari is the stronger protein source, with 6 g per 100 g against 2.5 g for Dates. To match that from Dates you would have to eat roughly 2.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 673 kcal and 8.5 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Dates has the edge, mainly on calorie density. Per 100 g, Dates has 313 kcal and 2.5 g protein, while Supari has 360 kcal and 6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dates nutrition & serving sizes
Full Supari nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.