1 serving (24 grams) contains 66 calories, 0.4 grams of protein, 0.0 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
664.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.4 mg | 0% | |
| Total Carbohydrates | 180 g | 65% | |
| Dietary Fiber | 16.1 g | 57% | |
| Sugars | 159.6 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 153.6 mg | 11% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 1670.4 mg | 35% | |
* 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 Khajoor
Khajoor, also known as dates, are sweet and chewy fruits derived from the date palm tree, primarily cultivated in the Middle East and North Africa. A staple in Middle Eastern cuisine, they are widely recognized for their high natural sugar content and are commonly used as a natural sweetener or consumed as a snack. Nutritionally, khajoor are rich in carbohydrates, providing 277 calories per 100 grams, with 75 grams of carbs, 6.7 grams of dietary fiber, and minimal fat (0.2 grams). They also contain calcium (64 mg), iron (0.9 mg), and small amounts of proteins (1.8 grams), making them an energy-dense food. Despite having no vitamin C or D, their substantial mineral and fiber content contribute significantly to overall nutrition.
Health Benefits
- High in dietary fiber (6.7g per 100g), which supports digestion and promotes healthy bowel movements.
- Contains natural sugars (glucose and fructose) that provide quick energy, particularly useful for athletes or during fasting.
- Rich in calcium (64mg per 100g), which supports healthy bones and teeth.
- Provides small amounts of iron (0.9mg per 100g), contributing to red blood cell production and combating anemia.
- Low fat content (0.2g), making it a heart-healthy snack option.
Dietary Considerations
Selection and Storage
Store khajoor in an airtight container in a cool, dry place for extended freshness or refrigerate to maintain quality in warmer climates.
Common Questions About Khajoor Nutrition
Is khajoor high in protein?
Khajoor (dates) is not particularly high in protein, as it contains only 1.8 grams of protein per 100 grams. It is primarily a carbohydrate-rich food but does provide small amounts of protein contributing to overall nutritional intake.
Can I eat khajoor on a keto diet?
Khajoor is not suitable for a keto diet due to its high carbohydrate content, with about 75 grams of carbs per 100 grams, including 66.5 grams of natural sugars. Its carb level can easily disrupt ketosis, making it incompatible with low-carb or keto diets.
What are the health benefits of eating khajoor?
Khajoor is rich in dietary fiber (6.7 grams per 100 grams), which supports digestive health and regular bowel movements. It also contains essential minerals like potassium and magnesium, which are beneficial for heart health and maintaining proper muscle function. However, due to its high natural sugar content, individuals with diabetes should consume it sparingly.
What is the recommended portion size of khajoor?
A standard portion size of khajoor is about 2-3 dates (approximately 40-50 grams), which provides around 110-140 calories. This moderation helps to manage calorie and sugar intake without overconsuming.
How does khajoor compare to other natural sweeteners like honey?
Khajoor has a lower glycemic index than honey, making it a slightly better option for steady energy release. While both are natural sugar sources, khajoor provides more fiber (6.7 grams per 100 grams compared to honey, which has none) and additional minerals like potassium, making it a more nutrient-dense choice overall.
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.
