Calories in Khajoor (Dates): Nutrition, Portions, and Diet Tips
Calories in Khajoor (Dates): Nutrition, Portions, and Diet Tips
Khajoor (Dates) has 277.0 kcal per 100 g. A serving of 2 dates (about 24 g) gives 66.5 kcal, which is the amount most people in Pakistan actually eat in one sitting. That makes it easy to fit into a daily plan, as long as you count the dates and not the whole box.
Nutrition Facts for Khajoor (Dates)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Khajoor (Dates), per 100 g | 277.0 | 1.8 | 75.0 | 0.1 |
| Khajoor (Dates), per serving (2 dates, about 24 g) | 66.5 | 0.4 | 18.0 | 0.0 |
Per 100 g, Khajoor (Dates) supplies protein 1.8 g, carbohydrate 75.0 g, and fat 0.1 g. Per that serving, the values are protein 0.4 g, carbohydrate 18.0 g, and fat 0.0 g. The pattern is clear: dates are mostly carbohydrate, with very little protein and almost no fat. If you are counting macros, this matters. Dates give you quick energy in the form of carbohydrate, and they are not a protein source, so pair them with something that has protein, like milk, yoghurt, or a few almonds, if you want the snack to hold you longer.
Because the carbohydrate number is high at 75.0 g per 100 g, the serving size matters more than the food itself. Two dates is a small, controlled portion. A handful of eight or ten dates is a very different number of calories, even though the food is identical.
Khajoor (Dates) Portions in Pakistani Kitchens
In most Pakistani homes, khajoor appears at iftar, with chai in the evening, or as a quick bite before work. The serving used on this page is 2 dates (about 24 g), which is a realistic single portion. Two dates with a cup of tea is a small snack, and it sits comfortably inside a normal day of eating.
The trouble starts when the plate stays in front of you. During Ramzan it is normal to eat several dates before the main meal, and during winter many families keep a box of khajoor on the table and take two or three each time they pass. Those extra portions add up quietly. One practical habit is to take your 2 dates (about 24 g) onto a small plate first, then put the container away. That way you see the portion you planned to eat, and you decide once instead of grazing.
Dates also get folded into other dishes, like khajoor and milk shakes, date and nut laddoos, or desserts sweetened with date paste. In those cases the calorie count belongs to the whole dish, so treat the dates as one ingredient among many rather than a free add on.
Khajoor (Dates) Compared With Other Foods
Looking at similar everyday foods helps put the number in context. Kishmish (Raisins) has 299.0 kcal per 100 g, and 1 small box (about 40 g) gives 119.6 kcal. Banana has 89.0 kcal per 100 g, and 1 medium banana (about 118 g) gives 105.0 kcal. Per 100 g, Khajoor (Dates) at 277.0 kcal sits close to raisins, and both are well above banana. But the serving you actually eat changes the picture. Two dates at 66.5 kcal is lighter than 1 small box (about 40 g) of kishmish at 119.6 kcal, and lighter than 1 medium banana (about 118 g) at 105.0 kcal. So the portion label decides the outcome, not the food name.
Is Khajoor (Dates) Good for Weight Loss?
Khajoor (Dates) can fit into a calorie controlled diet, and portion size decides the outcome. Weight management comes down to the total you eat across the day versus the total your body uses, and 66.5 kcal for 2 dates is a manageable number inside most plans. If you enjoy dates and you count them, there is no reason to avoid them.
Where people run into trouble is treating dates as a health food that can be eaten without limit. The per 100 g figure of 277.0 kcal is not small, and it is easy to eat 100 g of dates without noticing. The honest approach is to decide the portion first, write it into your day, and then enjoy it. Dates do not work against you, and they do not do the work for you either. Consistent portions and consistent habits do.
How to Eat Khajoor (Dates) Wisely
- Count the dates before you eat them. Two dates (about 24 g) is 66.5 kcal, so decide the number first instead of eating from the box.
- Pair dates with protein or a little fat, like milk, yoghurt, or nuts, so the snack feels more satisfying on the same portion.
- Keep dates out of sight between meals. A plate of two, then the container closed, stops the slow extra handfuls.
- Track sweetened dishes honestly. If dates go into a shake or a sweet, log the whole dish, because the calorie number is no longer just the fruit.
Who Should Be Careful
If you have diabetes, are pregnant, or have kidney or heart conditions, speak with a doctor before adding khajoor to your routine or changing how much you eat. Dates are concentrated in carbohydrate, so your overall intake and your doctor's advice matter. This page is general information, and a qualified professional who knows your health can guide you better than any food list.
FAQ
How many calories are in Khajoor (Dates)? Khajoor (Dates) has 277.0 kcal per 100 g. One serving of 2 dates (about 24 g) gives 66.5 kcal. Use the serving figure for daily tracking, since that matches how most people eat them.
What are the macros in Khajoor (Dates)? Per 100 g, Khajoor (Dates) provides protein 1.8 g, carbohydrate 75.0 g, and fat 0.1 g. Per 2 dates (about 24 g), the values are protein 0.4 g, carbohydrate 18.0 g, and fat 0.0 g.
Is Khajoor (Dates) good for weight loss? It can fit into a calorie controlled diet, and portion size decides the outcome. Two dates at 66.5 kcal is easy to plan around, while larger handfuls raise the daily total fast, so count your dates and keep the rest of the day balanced.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly. Browse all products, explore more Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact us.
Data source: USDA FoodData Central, Dates, medjool, fdcId 168191. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.