Dates Calories & Nutrition (खजूर)

Dates has 50 calories per 2 dates (313 kcal per 100 g)

Dry Fruits & Nuts Health Rating: 5/10 Best time: Pre/Post workout
50 kcal

Dates Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Dates broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 date 8 g 25 kcal 0.2 g 5.8 g 0.1 g
2 dates standard 16 g 50 kcal 0.4 g 11.6 g 0.1 g
3 dates 24 g 75 kcal 0.6 g 17.4 g 0.2 g
100 g 100 g 313 kcal 2.5 g 72.5 g 0.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Dates to your thali See the total calories of your whole meal.
Nutrition Facts — Dates (per 2 dates)
Nutrient Per serving Per 100 g % DV*
Calories 50 kcal 313 kcal 3%
Protein 0.4 g 2.5 g 1%
Carbohydrates 11.6 g 72.5 g 4%
Fat 0.1 g 0.6 g 0%
Fiber 1.5 g 9.4 g 6%
Sugar 11 g 68.8 g 22%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.4 g · 3%
Carbs 11.6 g · 95%
Fat 0.1 g · 2%
Burn it off

Minutes of activity to burn 50 kcal (70 kg adult):

Brisk walking 11 min
Cycling 7 min
Running 5 min
Yoga 14 min

Is Dates good for weight loss?

Yes, in controlled portions

Dates carries roughly 313 kcal per 100 g, which is high for an everyday Indian food. The fibre content (around 9.4 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Dates good for muscle gain?

Mainly an energy food

Dates provides about 2.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 0.8 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Dates

Nuts and dry fruits are calorie-dense — a small handful (about 30 g) a day is a sensible portion. Choose plain, unsalted versions over fried or sugar-coated ones.

About Dates

Soft, naturally sweet dried dates, a quick energy snack.

Frequently asked questions about Dates

2 dates (16 g) contains approximately 50 calories, along with 0.4 g protein, 11.6 g carbohydrates and 0.1 g fat.

2 khajoor (16 g) mein lagbhag 50 calorie aur 0.4 g protein hota hai. Isme 11.6 g carbs aur 0.1 g fat bhi hota hai.

2 खजूर (16 ग्राम) में लगभग 50 कैलोरी और 0.4 ग्राम प्रोटीन होता है। इसमें 11.6 ग्राम कार्बोहाइड्रेट और 0.1 ग्राम फैट भी होता है।

100 g of Dates contains about 313 calories, 2.5 g protein, 72.5 g carbs and 0.6 g fat.

2 dates works out to roughly 50 calories and 0.4 g of protein in total.

Yes, in controlled portions. Dates carries roughly 313 kcal per 100 g, which is high for an everyday Indian food. The fibre content (around 9.4 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Dates contains about 2.5 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Dates provides roughly 72.5 g of carbohydrates and 68.8 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Dates is best eaten at pre/post workout.

For a 70 kg adult, burning the roughly 50 calories in 2 dates takes brisk walking for about 11 minutes, or cycling for about 7 minutes, or running for about 5 minutes, or yoga for about 14 minutes.

Compare Dates with other foods

Dates vs Almonds Dates vs Cashews Dates vs Chuhara Dates vs Dried Apricot Dates vs Dry Coconut

Similar foods in Dry Fruits & Nuts

Almonds (Badam)

73 kcal

Cashews (Kaju)

87 kcal

Chuhara (Dry Dates)

51 kcal

Dried Apricot

95 kcal

Dry Coconut (Copra)

62 kcal

Flax Seeds (Alsi)

44 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.