Dates (Khajoor) calories
per serving, not per 100 g
The short answer
One serving, weighed
46kcal 2 dates — taken as 16 g — has about 46 calories, with 0.4 g protein, 10.9 g carbohydrate and 0.1 g fat. Two come to 93 kcal, three to 139 kcal.
Per 100 g, dates (khajoor) carries 290 kcal and 2.2 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·2 dates entered at 16 g·REVIEWED JUL 2026
Serving assumed: 2 dates ≈ 16 g — soft dried dates, stone removed. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·2 dates entered at 16 g·REVIEWED JUL 2026
From a table row to one serving
- Read the per-100 g row for dates (khajoor) out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 290 kcal and 2.2 g protein per 100 g.
- Weigh what is actually served. This site enters 2 dates at 16 g (soft dried dates, stone removed). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 290 × 16 ÷ 100 = 46 kcal per serving. Nothing is rounded up, adjusted or smoothed — two servings are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per serving = per 100 g × serving grams ÷ 100 Dates (Khajoor) = 290 kcal × 16 g ÷ 100 = 46 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Dates (Khajoor), entered by the portion
The kitchen ledger: one serving at 16 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 16 g | 46 kcal | 0.4 g | 10.9 g | 0.1 g | 1.2 g |
| 2 servings | 32 g | 93 kcal | 0.7 g | 21.8 g | 0.1 g | 2.4 g |
| 3 servings | 48 g | 139 kcal | 1.1 g | 32.6 g | 0.2 g | 3.6 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·2 dates entered at 16 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 2 dates (16 g) |
|---|---|---|
| Energy | 290 kcal | 46 kcal |
| Protein | 2.2 g | 0.4 g |
| Carbohydrate (available) | 68.0 g | 10.9 g |
| Fat | 0.4 g | 0.1 g |
| Dietary fibre | 7.5 g | 1.2 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 2 dates of dates (khajoor)
Minutes of activity for a 70 kg adult to spend 46 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where dates (khajoor) sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, dates (khajoor) ranks 15th for protein (2.2 g per 100 g) and 16th for energy density (290 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies only 3% of its energy, so treat it as an energy food rather than a protein food. Fibre is genuinely high at 7.5 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 2 dates?
About 46 kcal for 2 dates, taken as 16 g (soft dried dates, stone removed). Two come to roughly 93 kcal and three to 139 kcal. Per 100 g, dates (khajoor) carries 290 kcal.
How much protein is in dates (khajoor)?
2.2 g per 100 g, which works out to 0.4 g in 2 dates. That is 3% of the energy in this food, and ranks 15th of 20 in the basics, nuts & fruit group on this site.
Is dates (khajoor) good for weight loss?
At 290 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume soft dried dates, stone removed. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Where this number comes from
Verified against the source table. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
സ്രോതസ്സ് വരി: IFCT 2017 E019, Dates, processed. IFCT carries no generic date. E019, the processed date, is the soft stoned date this row describes; the dry pale and dark brown dates at E017 and E018 are denser, near 73-75 g of available carbohydrate.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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