Guide · Nutrition & Wellness
Date Nutrition Facts & Health Benefits
A complete guide to the calories, vitamins, minerals and health benefits of Saudi dates — Ajwa, Medjool, Sukkari and beyond. Nature's original superfood, refined by NAKHEEL.
At a Glance
Ajwa dates — nutrition & benefits
Ajwa dates carry roughly 60–70 kcal per date and are exceptionally rich in polyphenol antioxidants, potassium, and magnesium. Long revered in Islamic tradition, Ajwa is studied for its role in cardiovascular support, healthy blood pressure, and steady energy release.
Medjool dates — nutrition & benefits
A single Medjool date delivers around 66 kcal, 18 g of natural carbohydrates, and 1.6 g of fibre. Medjool is a favourite of athletes and endurance runners for fast, clean energy, and pairs well with nuts or nut butter to slow glucose absorption.
Sukkari dates — nutrition & benefits
Sukkari is naturally the sweetest Saudi variety, prized for its high glucose content and buttery texture. Enjoyed with Arabic coffee, Sukkari offers a rapid energy lift alongside potassium, iron, and calcium.
Benefits of eating dates daily
Regular, moderate date consumption (2–4 dates per day) is associated with improved digestion from soluble and insoluble fibre, better blood sugar response than refined sugar due to a low-to-moderate glycaemic index, sustained energy, and micronutrient support for bone, heart, and nerve health.
Dates in Ramadan & fasting
The traditional practice of breaking a fast with dates is nutritionally sound — dates rapidly restore blood glucose after fasting, replenish potassium and magnesium lost through the day, and prepare the digestive system gently for the main meal.
Frequently Asked
Questions
How many calories are in a date?+
A typical Saudi date contains between 20 and 70 kcal depending on the variety and size. Ajwa and Sukkari fall around 20–25 kcal per fruit; Medjool, being much larger, sits around 60–70 kcal per date. Per 100 g, most varieties are close to 277 kcal.
Are dates good for you?+
Yes — dates are a whole, unprocessed fruit rich in fibre, potassium, magnesium, copper, vitamin B6, and antioxidants. Eaten in moderation, they support digestion, energy, bone health, and cardiovascular function.
What are the health benefits of Ajwa dates?+
Ajwa dates are studied for their high polyphenol and flavonoid content, associated with antioxidant activity, cardiovascular support, anti-inflammatory effects, and steady energy release. They also carry deep significance in Islamic tradition as a blessed fruit of Madinah.
Are dates high in sugar?+
Dates contain natural fruit sugars (glucose, fructose, sucrose), but they also carry fibre, minerals, and polyphenols — nutrients absent from refined sugar. Their glycaemic index is low to moderate, meaning blood sugar rises more gradually than with processed sweets.
Can diabetics eat dates?+
In moderation and with medical guidance, most people managing diabetes can enjoy 1–2 dates as part of a balanced meal. The fibre in whole dates blunts glucose spikes, and studies suggest low-glycaemic varieties like Ajwa are among the better choices — but always consult your clinician.
How many dates should I eat per day?+
For most healthy adults, 2 to 4 dates per day is a sensible amount — enough to enjoy their fibre, potassium, and antioxidant benefits without excessive calorie intake.
Are dates gluten-free and vegan?+
Yes. Dates are naturally gluten-free, dairy-free, vegan, and free from added sugar or preservatives when sold in their pure form — as every NAKHEEL date is.
Do you ship worldwide?+
Yes. NAKHEEL ships worldwide via secure concierge courier from Riyadh, with climate-controlled handling on every route.
Are NAKHEEL dates organic?+
Every harvest is certified organic to USDA and EU standards, washed, hand-pitted, and sealed within hours of leaving the grove.
How do I place a corporate or wholesale order?+
Message our concierge on WhatsApp at +966 54 451 2661 or email the house directly — bespoke branding, volume pricing, and worldwide delivery are handled personally.
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