Dates
Also known as: khajoor, khalas, sukkari, tamr
For obesity
Watch: Calories
Light and filling (about 56 kcal per portion) — a good everyday choice.
Portion guide
2 dates (about 20 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per 2 dates
| Calories | 56 kcal |
|---|---|
| Total carbohydrates | 15 g |
| Protein | 0.4 g |
| Fat | 0 g |
| Fibre | 1.6 g |
| Sugars | 13 g |
About this food
Culturally important and nutritious — but concentrated in sugar.
Better ways to cook it
- Eat whole fruit rather than juice
- Pair with nuts or yogurt
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Educational information only — your own plan depends on your medicines and health. Compare with another food