Welcome to Al-Mathaq Al-Shafi Store. Dates are one of the oldest and most important natural foods in the Arab world and are a staple on tables due to their high nutritional value and distinctive taste. Dates contain natural sugars that provide the body with quick energy, as well as fiber and minerals such as potassium, magnesium, and iron. Due to the concentration of sugars, the number of calories in dates varies depending on their type, size, and preparation method.
In this article, we will discuss the number of calories in dates in detail. Generally, dried dates contain about 250–300 calories per 100 grams, and this may vary slightly depending on the type. In contrast, fresh dates have fewer calories due to their higher water content.
Types of Dates in Al-Mathaq Al-Shafi Store and Their Calories
Ajwa Dates (Al-Alia and Al-Madina)
Ajwa dates are one of the most famous types of dates in Medina and are characterized by their dark color and high nutritional value. Ajwa Al-Aliyah and Ajwa Al-Madina dates contain approximately 250–280 calories per 100 grams, and a single date provides an average of 25–35 calories depending on its size.
Mabroom Al-Madina Dates
Mabroom dates are characterized by their long shape, cohesive texture, and balanced taste. The calories in these dates are approximately 270–290 calories per 100 grams, making them a suitable choice for those seeking moderate energy without excessive sweetness.
Khlas Dates (Royal Jumbo and Almond-Stuffed)
Khlas dates are one of the most widespread types and are characterized by their golden color and rich taste.
- Khlas Royal Jumbo Dates: Contain about 280–300 calories per 100 grams, with the calories in the larger dates increasing due to their size.
- Khlas Royal Almond-Stuffed Dates: The calories increase to approximately 300–330 calories per 100 grams due to the addition of almonds, which are rich in healthy fats.
Mutfaal Dates (Various Types)
This includes Mutfaal, Mutfaal Royal, and Mutfaal Royal Premium dates. These varieties are similar in nutritional value, with the difference lying in quality and sorting. The calories for these types range between 270–300 calories per 100 grams.
Sukkari Dates (Mutfaal, Mutfaal Royal, and Crushed)
Sukkari dates are known for their high sweetness, which makes them one of the highest in caloric content.
- Sukkari Mutfaal and Sukkari Mutfaal Royal Dates: Contain about 290–310 calories per 100 grams.
- Sukkari Crushed Dates: Retain approximately the same caloric value, as the method of cutting does not affect the calories.
Saqhi Dates (Premium and Royal Mearam)
Saqhi dates are characterized by a blend of softness and sweetness with two distinctive colors. The calories in these dates range between 280–300 calories per 100 grams, whether they are premium or royal mearam.
Majdool Dates (Mearam, Royal, and Premium)
Majdool dates are one of the largest types of dates in size and the most energy-dense. The calories in these dates reach approximately 300–320 calories per 100 grams, and a single large date may contain about 55–65 calories.
Galaxy Sukkari Royal Dates
This is a special product based on Sukkari dates with special processing. The calories are approximately 300 calories per 100 grams and may increase slightly depending on the additions.
Fresh Sukkari Royal Dates
Fresh dates have a higher water content, so the caloric density is lower compared to dried dates. The calories in these dates range between 200–250 calories per 100 grams, making them a relatively lighter option.
Premium Date Molasses
Date molasses is a concentrated product made from date extract. It is characterized by a rich, strong flavor and a high energy value. It contains approximately 270–300 calories per 100 grams and is used as a natural sweetener or in cooking.
Premium Date Tahini
Date tahini is a blend of dates and tahini (sesame), making it rich in energy. Its calorie content reaches approximately 350–450 calories per 100 grams, due to the presence of healthy fats derived from sesame.
Frequently Asked Questions About the Caloric Value of Dates
How Many Calories Are in 10 Fresh Dates?
Fresh dates are characterized by their high water content compared to dried dates, which makes them lower in calories per date. On average, a single fresh date contains about 15 to 20 calories, and this varies depending on the size of the date and its type (Sukkari, Khlas, or other). Therefore, 10 fresh dates contain approximately 150 to 200 calories. Fresh dates are a suitable choice for those who want to enjoy the taste of dates with relatively fewer calories, especially for those who follow a balanced diet or monitor their daily caloric intake.
How Many Calories Are in 10 Majdool Dates?
Majdool dates are one of the largest types of dates in size and the most energy-dense due to their large size and concentration of natural sugars. A single Majdool date contains approximately 55 to 65 calories on average. Therefore, consuming 10 Majdool dates provides about 550 to 650 calories, which is a relatively high number. Therefore, it is recommended to consume Majdool dates in moderation, especially for people who aim to reduce calories, while it is an excellent choice for those who need high energy, such as athletes or those who are fasting.
How Many Calories Are in 3 Dates?
The number of calories in 3 dates depends directly on the type and size of the dates. In the case of medium-sized dates (such as Khlas or regular Sukkari), a single date contains about 25 to 30 calories, so 3 dates contain approximately 75 to 90 calories. This amount is very suitable as a quick snack that provides the body with energy, especially when consumed with a glass of milk or some nuts to obtain better nutritional balance.
How Many Calories Are in 7 Dates?
When consuming 7 medium-sized dates, the calories are approximately 175 to 210 calories, assuming that a single date contains about 25–30 calories. This amount of dates provides good energy for the body, but it may be considered relatively high if consumed without calculating the rest of the daily calories. Therefore, it is recommended to balance it with physical activity or reduce other sugars during the day.
How Many Calories Are in 10 Dates?
Generally, when talking about medium-sized dates (not fresh or large Majdool), a single date contains about 25 to 30 calories. Therefore, 10 dates contain approximately 250 to 300 calories. This number makes dates a high-energy food, so it is recommended to consume them in moderate amounts, especially for those who follow a diet, while benefiting from their advantages such as fiber and minerals.
How Many Calories Are in 5 Khlas Dates?
Khlas dates are one of the famous types and are medium in size and caloric content. A single Khlas date contains about 25 to 30 calories, so 5 Khlas dates contain approximately 125 to 150 calories. This amount is a common choice for breakfast or as a snack during the day, as it provides the body with good energy without excessive calories when the quantity is adhered to.
The Benefits of Dates for General Health
Dates are a complete natural food that combines a sweet taste with high nutritional value, as they contain a comprehensive range of vitamins and minerals essential for the body's health. They are rich in dietary fiber, which helps improve digestion and prevent constipation, while also contributing to the enhancement of overall digestive health. Additionally, dates contain vital minerals such as potassium, which plays a fundamental role in regulating blood pressure; magnesium, which supports muscle and nerve health; and iron, which helps prevent anemia and serves as a vital element in supporting the health of pregnant women and their fetuses. Dates are also characterized by their content of natural antioxidants that help protect cells from damage and boost the body's immunity.
The Role of Dates in Enhancing Energy and Daily Activity
Dates are a quick and safe source of energy due to their content of natural sugars such as glucose and fructose, which the body absorbs easily. Therefore, it is recommended to consume dates in the morning or before physical activity, as they help raise the energy level and improve physical and mental performance. They are also an ideal choice for those who are fasting at Iftar, as they help compensate for the lack of sugar in the blood gradually without causing digestive stress. This balance between energy and ease of digestion makes dates a practical food for daily use.
The Benefits of Dates for Digestive Health
One of the most prominent health benefits of dates is their effective role in supporting the digestive system due to their good content of soluble and insoluble fiber. This fiber helps improve bowel movement, nourish the beneficial bacteria in the digestive system, which positively affects the absorption process and colon health. Also, consuming dates regularly and in moderate amounts may help reduce bloating problems and digestive disorders, especially when consumed with an adequate amount of water.
The Effect of Dates on Weight Gain
There is a lot of debate about the relationship between dates and weight, and the truth is that their effect depends mainly on the number of calories in dates and the method of consumption. Dates are relatively rich in calories, so overconsumption may lead to weight gain. In contrast, when consumed in moderation, dates can be a helpful element in weight control, as the fiber in them enhances the feeling of fullness and reduces the desire to eat large amounts of food, and the natural sugars in them reduce the need for processed sweets with high calories and low nutritional value.
Are Dates Suitable for Diets and Weight Loss?
Yes, dates can be included in weight loss systems on condition that the appropriate quantities are adhered to. It is preferable to choose medium-sized dates and determine the daily quantity to be only 3 to 5 dates, so that the allowed calories in the diet are not exceeded. It is also recommended to consume dates at strategic times, such as before exercise or as a snack between meals, to reduce the feeling of hunger and avoid overeating. In this way, dates become supportive of the diet and not an obstacle to it.
How to Use Dates to Get the Best Health Results
To get the maximum benefit from dates, it is preferable to consume them in studied and healthy ways. One of the best ways is to consume dates with protein sources such as yogurt or nuts, as this helps slow down sugar absorption and increase the feeling of fullness. Dates can also be used as a natural substitute for sugar in some healthy recipes, such as sweetening juices or oats. It is also preferable to drink water after consuming dates to support digestion and better benefit from fiber.
The Best Times to Consume Dates to Achieve Maximum Benefit
Consuming dates in the morning is one of the best options to start the day with natural energy, and consuming them before exercise helps improve physical performance. In the evening, it is preferable to consume them in small quantities to avoid consuming high calories before sleeping. For those who are fasting, consuming dates at Iftar is an ideal choice to provide the body with energy and prepare the stomach for food gradually.
The Most Demanded and Popular Ways to Use Dates
One of the most common uses of dates is to consume them as a healthy snack, or to serve them with Arabic coffee, or to use them in healthy dessert recipes. Also, the demand for derived date products such as date syrup and date paste is increasing to be used as natural sweeteners. These uses reflect a growing awareness of the importance of dates as a healthy and balanced food when used in a correct and studied way.
Why Choose Our Store?
Choosing Al-Mathaq Al-Shafi Store is a choice for quality and reliability above all else. The store is keen to provide the finest types of dates carefully selected from the best farms, with great attention to cleanliness, packaging, and preserving the natural taste and nutritional value. What distinguishes Al-Mathaq Al-Shafi is not only the variety of products but also the commitment to meeting different tastes and needs, whether you are looking for premium dates, daily options, or innovative date products that combine taste and benefit. With easy ordering and fast delivery, the store guarantees you a comfortable and safe shopping experience that makes you return to it with confidence every time.
Conclusion
Thank you for visiting our store. Dates of all types are an excellent natural source of energy, and the answer to the question of how many calories are in dates varies depending on the type, size, and preparation method. Dried and large dates such as Majdool and stuffed dates have higher calories, while fresh dates are relatively lower. Moderation in consumption remains the key to benefiting from the advantages of dates without excess calories. Dates are a natural food rich in health benefits and can be a supportive element for general health and weight control when consumed in moderation and in a smart way. Choosing the appropriate type, determining the quantity, and linking it to a balanced diet are all factors that make dates a healthy and effective choice to obtain the best results that many are looking for.