Dates (Khajoor) Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dates (Khajoor) contains 277 calories, 1.81g protein, 75g carbs, and 0.15g fat per 3 pieces (30g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — 3 pieces (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 277 kcal | 14% |
| Protein | 1.8g | 4% |
| Carbohydrates | 75.0g | 27% |
| Total Fat | 0.15g | 0% |
| Fiber | 6.7g | 24% |
| Sugar | 66.5g | -- |
| Saturated Fat | 0.01g | 0% |
| Sodium | 1.0mg | 0% |
| Potassium | 0.40mg | 0% |
| Calcium | 54.0mg | 4% |
| Iron | 696.0mg | 3867% |
| Magnesium | 0.44mg | 0% |
| Zinc | 62.0mg | 564% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 1.6mg | 95% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.05mg | 0% |
| Phosphorus | 7.0mg | 1% |
Is Dates (Khajoor) Good for You?
Dates (Khajoor) provides 277 calories per 3 pieces (30g) with 1.81g protein, 75g carbohydrates, and 0.15g fat. It is a source of iron (3867% dv), zinc (564% dv), vitamin b6 (95% dv).
Dates are naturally sweet dried fruits rich in natural sugars, fiber, and potassium, commonly eaten during Ramadan and as a healthy sweetener in Indian households.
Key Health Benefits of Dates (Khajoor)
- Iron (3867% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (564% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (95% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (10% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Dates (Khajoor) Nutrition with Gram
Use Gram to log dates (khajoor) and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in dates (khajoor)?
Dates (Khajoor) contains 277 calories per 3 pieces (30g).
How much protein is in dates (khajoor)?
Dates (Khajoor) provides 1.81g of protein per 3 pieces (30g).
How many carbs are in dates (khajoor)?
Dates (Khajoor) has 75g of carbohydrates per 3 pieces (30g).
Is dates (khajoor) good for tracking nutrition?
Yes. Dates (Khajoor) can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dates (khajoor) in a meal plan?
Use Dates (Khajoor) as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dates (khajoor) and thousands of other foods with the Gram app.