Dates Benefits & Nutrition
Dates benefits: nutrition per 100 g (282 kcal, 8 g fibre), how much to eat a day, who should be careful and the best season in India. Also called Khajur.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Khajur · Fruits
- 282 kcalenergy
- 2.5 gprotein
- 8 gfibre
- Dried: year-round; fresh (Kutch): Jun–Julbest season in India
Per 100 g (dried (deglet noor)) 🟢 In season now
Health benefits of dates
- A natural sweetener that comes with fibre and minerals.
- Is a source of potassium and magnesium.
- Quick energy before exercise or during fasting.
- Fibre may support regular digestion.
How to eat it
Eat 2–3 as a snack (stuffed with an almond), blend into smoothies, or use date paste instead of sugar.
How much a day: 2–4 dates.
Who should be careful
- High in sugar — people with diabetes should keep to 1–2 with a meal.
- Kidney disease: high in potassium.
Best season in India
Dried: year-round; fresh (Kutch): Jun–Jul. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of dates?
A natural sweetener that comes with fibre and minerals. Is a source of potassium and magnesium. Quick energy before exercise or during fasting.
How much dates can I have a day?
2–4 dates. Eat 2–3 as a snack (stuffed with an almond), blend into smoothies, or use date paste instead of sugar.
Who should be careful with dates?
High in sugar — people with diabetes should keep to 1–2 with a meal. Kidney disease: high in potassium.
When is dates in season in India?
Dried: year-round; fresh (Kutch): Jun–Jul.
More fruits
Who wrote and checked this
Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
We check every tool and guide against the sources listed on the page and update it when guidance changes.
Updated: · How we write and review content