1 serving (25 grams) contains 69 calories, 0.5 grams of protein, 0.1 grams of fat, and 18.8 grams of carbohydrates.
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Nutrition Information
Calories |
692.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.5 mg | 0% | |
| Total Carbohydrates | 187.5 g | 68% | |
| Dietary Fiber | 16.8 g | 60% | |
| Sugars | 166.2 g | ||
| protein | 4.5 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 1740 mg | 37% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Ajwa dates
Ajwa dates are a type of soft, dark fruit cultivated predominantly in Medina, Saudi Arabia. They are highly regarded in Islamic culture for their religious and historical significance, as well as their myriad of health benefits. These dates are rich in essential nutrients like carbohydrates, dietary fiber, potassium, magnesium, calcium, and various antioxidants, particularly flavonoids. With a natural sweetness and sticky texture, Ajwa dates are often consumed as snacks, in desserts, or on their own, making them a versatile addition to many cuisines, especially Middle Eastern. A 100-gram serving of Ajwa dates contains approximately 277 calories, 75 grams of carbohydrates, and 7 grams of dietary fiber, offering energy and satiety while being naturally low in fat.
Health Benefits
- Provides quick energy due to natural sugars like glucose, fructose, and sucrose, making it ideal for breaking fasts or restoring energy during the day.
- Rich in potassium (696 mg per 100 g), which supports cardiovascular health and helps regulate blood pressure.
- Contains magnesium and calcium, both of which are key for maintaining strong bones and preventing osteoporosis.
- High dietary fiber content (7 g per 100 g) promotes healthy digestion and prevents constipation.
- Packed with antioxidants such as flavonoids, phenolics, and carotenoids, which reduce oxidative stress and support overall immune function.
Dietary Considerations
Selection and Storage
Store Ajwa dates in an airtight container in a cool, dry place away from direct sunlight. For prolonged freshness, dates can be kept in the refrigerator for several months.
Common Questions About Ajwa dates Nutrition
What is the nutritional content of Ajwa dates?
Ajwa dates are nutrient-dense, with about 277 calories per 100 grams. They contain 1.8 grams of protein, 75 grams of carbohydrates (of which 66.5 grams are natural sugars), and 6.7 grams of dietary fiber. They are also rich in potassium, magnesium, and small amounts of iron, calcium, and vitamin B6.
Are Ajwa dates compatible with a vegan or keto diet?
Ajwa dates are vegan-friendly as they are a plant-based whole food. However, they are not suitable for a standard keto diet due to their high carbohydrate and natural sugar content, with about 18 grams of carbs per date. They can fit into a low-carb plan if consumed in very small amounts as a treat.
What are the health benefits of Ajwa dates?
Ajwa dates are known for their antioxidants, which help combat oxidative stress in the body. They are a good source of dietary fiber, supporting digestion and gut health. Additionally, their natural sugars can provide a quick energy boost, making them a great pre-workout snack. However, individuals with diabetes should monitor portion sizes due to their high sugar content.
What is the recommended serving size for Ajwa dates?
A typical serving size of Ajwa dates is 2-3 dates (about 30-40 grams), which provides approximately 80-110 calories. This portion size balances nutritional benefits with calorie and sugar intake, making it suitable as part of a healthy diet.
How do Ajwa dates compare to Medjool dates?
Ajwa dates are smaller, less sweet, and slightly drier compared to the larger and juicier Medjool dates. In terms of nutrition, Ajwa dates are slightly lower in calories and sugar but offer similar amounts of fiber and minerals. Their unique flavor and texture make them a prized ingredient in traditional dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
