Khajoor calories: how many calories in 1 date, by type
One khajoor has roughly 20 to 70 calories. The difference is almost all size: dates of every type have about the same calories per gram, so a big Medjool has two to three times the calories of a small Ajwa. Here is how to work out the calories in any date, with numbers for 1, 2, 3, 5 and 10 dates and for our chocolate dates.
The short answer
- Dates have about 280 calories per 100 g (USDA figures: Medjool 277, Deglet Noor 282).
- That's about 2.8 calories per gram, so weigh a date and multiply: a 10 g date is about 28 calories.
- A small date is about 20 to 30 calories, a medium one 30 to 45, and a large Medjool about 66.
Calories in 1 khajoor, by type
| Size | Common types in Pakistan | Typical weight | Calories per date |
|---|---|---|---|
| Small | Ajwa, Aseel | 7 to 10 g | About 20 to 30 |
| Medium | Kalmi (Safawi), Sukkari, Mabroom, Sugai, Irani (Mazafati) | 10 to 16 g | About 30 to 45 |
| Large | Medjool, Amber | 18 to 25 g | About 50 to 70 |
These are estimates from typical sizes, and grades matter: "jumbo" Ajwa or Sukkari can be a size bigger. For an exact number, weigh your dates and multiply by 2.8. Not sure which type you have? See our guide to khajoor types in Pakistan, or compare the two most popular in Kalmi vs Medjool dates.
Calories in 1, 2, 3, 5 and 10 dates
| Dates | Small (about 25 each) | Medium (about 38 each) | Large Medjool (about 66 each) |
|---|---|---|---|
| 1 | 25 | 38 | 66 |
| 2 | 50 | 76 | 132 |
| 3 | 75 | 114 | 198 |
| 5 | 125 | 190 | 330 |
| 10 | 250 | 380 | 660 |
Sugar, fibre and protein in dates
Almost all of a date's calories come from its natural sugar. From USDA data:
- One Medjool (24 g): about 66 calories, 16 g sugar, 1.6 g fibre and 0.4 g protein.
- One small date (7 g): about 20 calories, 4.5 g sugar, 0.6 g fibre and 0.2 g protein.
So khajoor is not a protein food: there are about 2 g of protein in 100 g. Pair your dates with nuts, dahi or milk if you want protein with them.
Fresh dates, dried dates and chuhara
Fresh, juicy dates (rutab) hold more water, so they have fewer calories per gram than the soft dried dates sold in boxes. Chuhara are dried until hard, so they pack more calories into each gram.
Calories in our chocolate dates
A stuffed chocolate date has more calories than a plain one because of the filling and the chocolate. Every Date Pop date starts as a soft Kalmi date:
| Flavour | Calories per date |
|---|---|
| Dark Chocolate Almond | About 70 |
| Kunafa Pistachio | About 95 |
| Cookies & Cream | About 120 |
| Paan-tastic | About 131 |
| Coconut Almond | About 151 |
| Peanut Butter Walnut | About 188, with 5.9 g protein |
Think of one of these as dessert rather than a snack to graze on. If you're counting, Dark Chocolate Almond is the lightest: about the same as one large Medjool.
How to enjoy dates without overdoing it
- Count them: put two or three on a plate instead of eating from the box.
- Pair them with protein or fat, such as a few almonds, dahi or a glass of milk.
- Pick the size that suits you: two small Ajwa have fewer calories than one large Medjool.
If you are managing your blood sugar, ask your doctor how dates fit into your diet.
Quick answers
How many calories are in 1 khajoor?
About 20 to 30 for a small date, 30 to 45 for a medium one, and around 66 for a large Medjool.
1 khajoor mein kitni calories hoti hain?
Aik khajoor mein taqreeban 20 se 70 calories hoti hain: chhoti Ajwa mein 25 ke qareeb, darmiyani Kalmi mein taqreeban 38, aur bari Medjool mein 66.
How many calories are in 2 dates?
About 50 for two small dates, 76 for two medium dates and 132 for two large Medjool dates.
How many calories are in 5 khajoor?
About 125 for five small dates, 190 for five medium dates and 330 for five large Medjool dates.
How much protein is in 2 khajoor?
Very little: about 0.4 g for two small dates and about 0.8 g for two large Medjool dates.
How many calories are in 1 Ajwa date?
About 25, as most Ajwa dates are small. Jumbo Ajwa can be closer to 35.
How many calories are in 100 g of dates?
About 280, according to USDA data for Medjool and Deglet Noor dates.
Is khajoor high in protein?
No. Dates have about 2 g of protein per 100 g, so a few dates give you less than 1 g.
Are dates fattening?
No single food is. Dates are calorie-dense, so how many you eat is what matters.
