Dates Nutrition and Calories

Dates nutrition and their health benefits are considered. Khajur burfi is a delicious and nutritious sweet, rich in protein, iron, fibers and other nutrients.

Date (Hindi name Khajur) fruits grow on the palm tree belonging to the family of Arecaceae and scientifically named as Phoenix dactylifera. Some of the date palm varieties are Saidy, Amir Hajj, Ruthab, Khadrawy, Tamr and Medjool.

Dates nutrition and health benefits | Khajur burfi

In grocery stores dates are available throughout the year in soft, semi-dry and dried types- pitted or with seeds. You should store dates in an air-tight container at room temperature in a cool place to keep them well for several months.

Nutrition of Dates : Health Benefits of Dates

The nutrition and calories in dates are tabulated below:

Source: USDA National Nutrient data base.

Dates Nutritive Value per 100 g
Principle Nutrient Value
Energy 277 Kcal or 277 Cal
Carbohydrates 74.97 g
Protein 1.81g
Total Fat 0.15 g
Cholesterol0 mg
Dietary Fiber 6.7 g
Folates 15 ug
Niacin 1.610 mg
Pantothenic acid 0.805 mg
Pyridoxine 0.249 mg
Riboflavin 0.060 mg
Thiamin 0.050 mg
Vitamin A 149 IU
Vitamin C 0 mg
Vitamin K 2.7 ug


Sodium 1 mg
Potassium 696 mg

Calcium 64 mg
Copper 0.362 mg
Iron 0.90 mg
Magnesium 54 mg
Manganese 0.296 mg
Phosphorus 62 mg
Zinc 0.44 mg

Carotene-beta 89 ug
Lutein-zeaxanthin 23 ug
Crypto-xanthin-beta 0 ug

ug = microgram

  1. Dates are sodium-free, fat-free and cholesterol-free, which make them a healthy dessert option.
  2. Date is a calorie dense fruit, 100 g of dates contain 266 calories! If you eat 3 big size dates, then you are consuming about 150 calories!
  3. Dates contain soft, easily digestible fruits. They are simple sugars (carbohydrates ) like fructose and dextrose so they revitalize the body instantly.
  4. Dates are rich in iron (foods high in iron), potassium (potassium rich foods), calcium, manganese, copper, protein (high protein foods) and magnesium. 100 g of dates give you 0.90 mg of iron and 696 mg potassium.
  5. Dates are loaded with soluble fiber and insoluble fibers so they are filling. They keep your bowel habits regular.
  6. Eating dates offer some protection from prostate, colon, breast, lung, endometrial and pancreatic cancers (cancer fighting foods) because they contain flavonoid polyphenolic antioxidants (antioxidant foods list) known as tannins, beta-carotene, carotenoid, lutein and zea-xanthin . These are known to possess anti-inflammatory, anti-hemorrhagic properties and ability to protect body cells from harmful effects of oxygen-free radicals.
    Zea-xanthin offers protection against age-related macular degeneration.
  7. Dates are moderate sources of vitamin A and B-complex group of vitamins. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin.
  8. Dried dates contain aspirin in the form of acetyl salicylic acid so it is analgesics, good for reducing pain. Salicylates in the dates can lower blood pressure. Dates are safe for hypertensive (high BP) patients.
  9. Dates play an important role in the growth of children, the formation of blood and bone marrow, and keeping the arterial wall elasticity.

Khajur Ki Burfi (Date and Nut Roll)

Adding dates to cakes, muffins and cookies adds nutrition and richness to otherwise ordinary recipes. The natural moisture of khajur adds to the quality of the final product. They work well in fruit chats, salads and desserts. Chill dates first to slice or chop them. The colder they are, the easier they are to slice or chop.

Khajur ki burfi (Date and nut roll) is a delicious and nutritious sweet, rich in minerals, potassium, calcium and dietary fiber. It has only natural sugars from the dates so it is a guilt free dessert. The recipe given below makes khajoor burfi in a few minutes (Khajur Burfi recipe and picture curtsey Mrs Azad Gelda, Sydney.).

Recipe type: Nuts product, no added sugar and fat.
Preparation time: 15 minutes


  • Pitted dates, 500 g
  • Cashew nuts, 1 cup
  • Almonds, 1 cup
  • Pistachio, 1/2 cup
  • Butter or ghee or oil, 2 tsp


  1. Cut dates into small pieces using a knife.
  2. Put dates in a heavy based pot on medium heat and add butter.
  3. While heating, press dates with a potato masher.
  4. In 5-10 minutes, the dates will breakdown, become smooth and form a clump. At this point, remove from heat.
  5. Add all the nuts and mix thoroughly.
  6. Divide mixture into three parts. Take the first part in your hands and shape into a ball and then roll into a long roll, about 2cm in diameter. Repeat for the other two parts of the mixture.
  7. Wrap each roll in glad wrap and put into fridge for at least half an hour.
  8. Take out of fridge and unwarp; cut into 5 mm thick pieces using a sharp knife and serve.
Khajur Burfi

Note: The wrapped rolls can stay in the fridge for upto one month or more. Cut into round pieces just before serving.

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