Ajwa Dates Nutrition Facts: Calories, Fibre & Minerals Per Serving
What's Actually In
an Ajwa Date?
Nutrition Facts, Explained
Calories, carbohydrates, fibre, glycaemic index, key minerals, antioxidants — everything you need to know about Ajwa Khajoor nutrition, per serving and per 100g.
Ajwa Dates Nutrition Facts Per Serving (40g / 3–4 Dates)
Per 40g serving (approximately 3–4 Ajwa dates): 112 kcal, 30g carbohydrates, 2.8g dietary fibre, 27g natural sugars, 0.7g protein, 0.1g fat. Key minerals include potassium (~240mg / 6% DV), magnesium (~20mg / 5% DV), and iron (~0.7mg / 4% DV). Ajwa dates have a moderate glycaemic index of approximately 42 — lower than many sweet foods — due to their fibre content slowing glucose absorption. Nutritional values are approximate and based on USDA FoodData Central and published date variety studies.
The question "how many calories in Ajwa dates?" is one of the most commonly searched date-related queries in India — and for good reason. Whether you're tracking macros, managing blood sugar, supporting an active lifestyle, or simply curious about what you're eating, understanding the nutritional profile of Ajwa Khajoor helps you make informed choices.
In this guide, we break down the complete nutritional composition of Ajwa dates — not just calories, but fibre, sugars, protein, fat, all key micronutrients, and the antioxidant compounds that set Ajwa apart from other date varieties. We also cover glycaemic index, recommended serving sizes, and the best times to eat them for specific goals.
Full Nutrition Table — Ajwa Dates
The table below shows values per 40g serving (approximately 3–4 Ajwa dates) and per 100g for easy comparison. All values are approximate.
Ajwa Dates — Complete Nutritional Profile
Source: USDA FoodData Central · Published date variety studies| Nutrient | Per 40g Serving (3–4 dates) | Per 100g |
|---|---|---|
| Energy | 112 kcal | 280 kcal |
| Carbohydrates (total) | 30g | 75g |
| Dietary Fibre | 2.8g | 7g |
| Natural Sugars | 27g | 67g |
| — Fructose | ~13g | ~32g |
| — Glucose | ~14g | ~35g |
| Protein | 0.7g | 1.8g |
| Total Fat | 0.1g | 0.2g |
| Saturated Fat | trace | trace |
| Sodium | 1mg | 2mg |
| Potassium | ~240mg (6% DV) | ~600mg |
| Magnesium | ~20mg (5% DV) | ~50mg |
| Calcium | ~14mg (1% DV) | ~35mg |
| Iron | ~0.7mg (4% DV) | ~1.8mg |
| Phosphorus | ~25mg (2% DV) | ~62mg |
| Selenium | ~1.2µg | ~3µg |
| Zinc | ~0.15mg (1% DV) | ~0.4mg |
| Vitamin B6 | ~0.1mg (6% DV) | ~0.25mg |
| Folate (B9) | ~8µg (2% DV) | ~19µg |
| Glycaemic Index (GI) | ~42 (Moderate) | |
| Glycaemic Load (per 40g) | ~11 (Moderate) | |
Key Nutrients at a Glance
Visual comparison of major nutrients per 40g serving, shown as a proportion of the typical daily requirement for an adult.
Key Micronutrients Deep-Dive
The minerals in Ajwa dates are where much of their nutritional value lies. Here's what each key mineral does in the body and why it matters.
Beyond these headline minerals, Ajwa dates also provide Vitamin B6 (supporting brain health and neurotransmitter synthesis), folate (critical for cell division and DNA synthesis, especially in pregnancy), and phosphorus (supporting bone strength in conjunction with calcium).
It's worth noting that while the percentage daily values for individual nutrients are moderate, the combination of multiple minerals and vitamins in a single whole-food source — accompanied by fibre and antioxidants — is what makes Ajwa dates nutritionally meaningful as part of a regular diet.
Antioxidants in Ajwa Dates
Ajwa dates are consistently ranked among the highest-antioxidant date varieties in published comparative studies. Here are the key compounds responsible.
Flavonoids
A broad class of plant compounds with strong antioxidant activity. In Ajwa dates, flavonoids — particularly quercetin and kaempferol — help neutralise free radicals and have been studied for their relationship to cardiovascular and inflammatory health.
Highest in Ajwa vs other varietiesProcyanidins
Oligomeric plant compounds found in Ajwa that have been studied for their cardiovascular and anti-inflammatory properties. Research suggests procyanidins may help protect arterial lining cells from oxidative damage.
Studied in multiple journalsAnthocyanins
The pigments responsible for Ajwa's characteristic dark colour. Anthocyanins are well-documented antioxidants associated with reduced oxidative stress markers. They are also found in blueberries, purple cabbage, and red grapes.
Dark colour = higher contentCarotenoids
Beta-carotene and lutein found in Ajwa dates serve as precursors to Vitamin A and support eye health. They also function as antioxidants, contributing to Ajwa's overall high ORAC (Oxygen Radical Absorbance Capacity) score.
Vitamin A precursor activityGlycaemic Index — Why Ajwa Dates Are Different
Despite their natural sweetness, Ajwa dates have a moderate glycaemic index of approximately 42 — significantly lower than many commonly consumed sweet foods. Here's how that compares.
Glycaemic Index Comparison
Lower GI = slower blood sugar rise. GI below 55 is considered moderate; below 55 is often suitable for inclusion in diabetic-aware diets (consult your doctor).
The reason Ajwa dates have a moderate GI despite being high in natural sugars is their dietary fibre content. Fibre slows the rate at which sugars are absorbed from the gut into the bloodstream — reducing the peak blood glucose response and extending the energy curve. This is why dates have been traditionally used to break fasts: they provide rapid energy without the harsh spike of refined sugar.
It's also worth noting that the glycaemic load (which accounts for portion size) of a typical 40g serving of Ajwa dates is approximately 11 — in the moderate range. Eating 1–2 dates rather than 5–7 would further reduce the glycaemic load for those who are particularly careful about blood sugar.
Get the Nutrition — Without Compromise
Aramount's Ajwa Khajoor is sourced directly from Madinah, Saudi Arabia. No preservatives. No artificial additives. Just authentic dates in their natural form — retaining full nutritional value.
How Many Ajwa Dates Per Day?
Serving size recommendations vary by individual goal and health status. The following is a general guide — not medical advice. Consult a healthcare provider if you have specific health conditions.
* These are general reference ranges only. Always consult a qualified healthcare professional for personalised advice.
Best Time to Eat Ajwa Dates
Timing your Ajwa date intake around your daily routine can help you get the most from their nutritional profile.
Empty Stomach
The traditional Sunnah approach — 7 Ajwa dates at Sehri. An empty stomach may allow more efficient mineral absorption and sets a stable energy baseline for the morning.
30–45 Minutes Before
Natural fructose and glucose provide rapidly accessible carbohydrate energy. Fibre moderates the spike. A popular choice among endurance athletes and gym-goers.
Breaking the Fast
The most traditional use of dates globally. Breaking a fast with dates gently stimulates digestive enzymes and provides rapid, sustained energy without shocking the system.
As a Sweet Substitute
Replace processed desserts or sugary snacks with 2–3 Ajwa dates. Lower GI, more fibre, and a richer micronutrient profile than typical sweets.
The Nutritional Profile Starts with Authenticity
The nutritional data presented in this article is based on genuine Ajwa dates from Madinah. Adulterated or mislabelled products may not carry the same polyphenol concentration or mineral profile. Aramount sources exclusively from verified Madinah farms — ensuring every date delivers what the research describes.
Frequently Asked Questions
Related Reading
Shop the Real Thing
Now that you know what's inside an Ajwa date, choose a source you can trust. Aramount's premium Ajwa Khajoor is sourced from Madinah and delivered fresh across India.
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