Ajwa Date Nutrition Facts: Calories, Protein, Vitamins

Ajwa Date

~7.6 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

21kcal

Carbohydrate5.7 g %97

Protein0.1 g %3

Fat0 g %0

Ajwa Date Nutrition Values

Nutrients	100 gr	1 Piece
Calories(kcal)	277	21
Carbohydrate (g)	74.97	5.7
Protein (g)	1.81	0.14
Fat (g)	0.15	0.01
Fiber (g)	6.7	0.51
Cholesterol (mg)	0	0
Sodium (mg)	1	0.08
Potassium (mg)	403	30.63
Calcium (mg)	39	2.96
Iron (mg)	1.02	0.08
Vitamin A (IU)	7	0.53
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Ajwa Date

Metabolic Effect: Ajwa dates are high in natural sugars, providing a quick energy boost but potentially causing rapid blood sugar spikes. The fiber content offers a more balanced energy source compared to other sugary snacks.
Consumption Recommendation: Instead of consuming Ajwa dates alone, pair them with a source of protein or healthy fats to help stabilize blood sugar levels. For example, enjoy them with a handful of almonds or a glass of milk. This combination reduces the date's effect on blood sugar.
Things to Consider: Despite their small size, Ajwa dates are calorie-dense. A serving of 3-4 Ajwa dates is roughly equivalent to one portion of fruit. Individuals with diabetes or those aiming for weight management should monitor their intake.
Exercise Equivalent: To burn the calories from 3 Ajwa dates, you need to walk for about 15 minutes. This small contribution to your daily activity will help maintain your calorie balance.