Kurma

Dessert

Item Rating: 60/100

1 serving (24 grams) contains 66 calories, 0.4 grams of protein, 0.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (237.6g)

Calories		658.2
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		178.2 g	64%
	Dietary Fiber	15.9 g	56%
	Sugars	158.0 g
protein		4.3 g	8%
Vitamin D		0 mcg	0%
Calcium		152.1 mg	11%
Iron		2.1 mg	11%
Potassium		1653.9 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 4 cal (0.6%)

Protein: 17 cal (2.3%)

Carbs: 712 cal (97.0%)

About Kurma

Kurma, also known as dates, are a sweet edible fruit from the date palm tree (Phoenix dactylifera), native to the Middle East and North Africa. Often used in Middle Eastern, North African, and South Asian cuisines, they are a staple ingredient in various desserts, snacks, and beverages. Nutritionally dense, dates contain approximately 277 calories per 100g and are rich in carbohydrates (mainly in the form of natural sugars), dietary fiber, and small amounts of protein. They also provide essential minerals such as calcium and iron, along with trace vitamins like vitamin C.

Health Benefits

• Rich in dietary fiber (6.7 grams per 100g), dates support digestive health and help prevent constipation.
• High in natural sugars, they provide a quick energy boost, making them ideal for post-exercise recovery.
• Contain calcium (64 mg per 100g), which supports bone health and helps maintain strong teeth.
• Provide iron (0.9 mg per 100g), which is essential for red blood cell production and preventing anemia.
• Low in fat (0.2g per 100g), making them a heart-healthy snack choice compared to higher-fat snacks.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-carb, keto

Selection and Storage

Store dried dates in an airtight container in a cool, dark place to extend their shelf life. They can also be refrigerated or frozen for longer preservation.

Common Questions About Kurma Nutrition

Is kurma high in protein?

Kurma (dates) contains 1.8 grams of protein per 100 grams, which is relatively low compared to many other sources of protein. While it is not considered a major protein-rich food, it can complement a diet when consumed alongside higher protein options.

Can I eat kurma on a keto diet?

Kurma is not suitable for a keto diet due to its high carbohydrate content, with 75 grams of carbs and 66.5 grams of sugar per 100 grams. Keto diets typically require minimal carbohydrates, and dates exceed those limits significantly.

What are the health benefits of eating kurma?

Kurma is rich in fiber, with 6.7 grams per 100 grams, aiding digestion and promoting gut health. It is also packed with natural sugars for a quick energy boost and contains small amounts of vitamins and minerals like potassium and magnesium, which support heart health.

What is the recommended serving size of kurma?

A typical serving size of kurma is about 2-3 pieces (approximately 40-60 grams), providing roughly 110-166 calories. It is best to consume them in moderation due to their high sugar content.

How does kurma compare to other dried fruits like raisins or figs?

Kurma is higher in sugar and calories compared to raisins and figs, offering a richer, sweeter taste. For example, raisins contain around 64 grams of sugar per 100 grams, while figs have only 47 grams. Dates are often preferred for their distinct flavor and softer texture but may not be ideal for low-sugar diets.

Data Sources & Scientific References