Ajwa dates nutrition facts
What's actually inside an Ajwa date
No benefit claims here, just the numbers. Here's the full nutritional breakdown of Ajwa dates from Madinah — per 100g, per handful, and how it stacks up against other varieties.
The full nutrient breakdown
Tap a serving size to see how the numbers scale.
Lab values shift a little by harvest year and batch — treat these as reliable averages, not a certificate of analysis.
The minerals worth knowing about
Dates get lumped in with "just sugar" a lot, which sells them short. Gram for gram, Ajwa carries a genuinely useful mineral load — here's what the main ones are doing and roughly how far a 100g serving gets you toward a typical adult's daily target.
Potassium — involved in fluid balance and normal muscle and nerve function.
Magnesium — a cofactor in hundreds of everyday enzyme reactions in the body.
Calcium — a modest contribution, useful alongside dairy or greens, not a substitute for them.
Iron — non-heme form, absorbed better when eaten with a source of vitamin C.
% figures are rough estimates against general adult daily values and will vary by age, sex, and individual needs.
About that sugar number
Twenty grams of sugar per 100g sounds like a lot on paper, and it is — but it's worth separating from the sugar in a soft drink or a pastry. It's fructose and glucose bound up inside the fruit's own fibre matrix, not sugar sitting loose in syrup. That fibre — 7.5g per 100g — slows down how fast it hits your bloodstream, which is why dates generally sit lower on the glycaemic index than their sugar content alone would suggest. It doesn't cancel the sugar out. It just means the number on the label tells you less than the number plus the fibre does.
How Ajwa compares to other dates
Nutritionally, most date varieties are close cousins — the differences come down to moisture content, fibre, and mineral density rather than wildly different macros.
| Ajwa | Medjool | Deglet Noor | |
|---|---|---|---|
| Calories / 100g | ~340 kcal | ~277 kcal | ~282 kcal |
| Sugar / 100g | ~20g | ~66g | ~63g |
| Fibre / 100g | ~7.5g | ~6.7g | ~8g |
| Potassium / 100g | ~700mg | ~696mg | ~656mg |
| Moisture content | Lower, drier | High, fleshy | Semi-dry |
Medjool and Deglet Noor figures are standard USDA reference averages; Ajwa figures are compiled averages, since it isn't separately tracked in most national databases.
Original Ajwa, straight from Madinah
Handpicked, hygienically packed, no added sugar, no preservatives.
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