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Fresh Barhi date Calories
Naturally sweet source of fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Fresh Barhi date (45 g) has 64 calories. That works out to 142 calories per 100 g. It contains 16.7 g of carbs, 0.5 g of protein, 0.1 g of fat and 1.7 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Fresh Barhi date Nutrition Facts
Selected: 3 piece (medium) · 45 g
64
KCAL / 45G
Carbs
16.7g
· 6% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 3% · Fat 1%
Fresh Barhi date nutrition facts table · 3 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.45 mg | 0% |
| Total carbohydrate | 16.7 g | 6% |
| Fiber | 1.7 g | 6% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Fresh Barhi date?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 15 g | 21 kcal |
| 1 piece (small) | 12 g | 17 kcal |
| 1 piece (large) | 20 g | 28 kcal |
| 3 piece (medium) | 45 g | 64 kcal |
| 1 serving (small) | 60 g | 85 kcal |
| 5 piece (medium) | 75 g | 107 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (large) | 120 g | 170 kcal |
| 1 cup (chopped) | 150 g | 213 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Fresh Barhi date
What is a fresh Barhi date?
A fresh Barhi date is the fruit of the Barhi date-palm cultivar, commonly eaten before it dries. It is often sold at the yellow, crisp stage, then becomes darker and softer as it ripens.
How do you eat a fresh Barhi date?
Wash the fresh Barhi date, remove its stem, and eat the flesh like fresh fruit. There is a hard pit inside, so eat around it or remove it and discard it.
What does a fresh Barhi date taste like?
A crisp, yellow fresh Barhi date tastes sweet, with a mild caramel-like quality. As it ripens and softens, its sweetness becomes richer and the texture less crunchy.
Why are fresh Barhi dates yellow?
Fresh Barhi dates are often harvested yellow while they are still crisp, before they become fully soft. The color can deepen to amber or brown as the fruit ripens; that change is natural.
Can you eat a fresh Barhi date when it turns brown?
Yes, a fresh Barhi date can be eaten when it turns brown, as long as it is not spoiled. Browning usually means the fruit has ripened further and become softer and sweeter.
Do fresh Barhi dates need to be peeled?
No, you do not need to peel a fresh Barhi date; its thin skin is edible. Rinse the fruit under running water before eating, and remove the hard pit.
How should you store fresh Barhi dates?
Keep fresh Barhi dates in a closed container in the refrigerator. Chilling helps preserve their crispness, while leaving them at room temperature allows them to soften as they ripen.
Can you freeze fresh Barhi dates?
Yes, fresh Barhi dates can be frozen. Wash and dry them first, remove the pits, and pack them in an airtight container; thawed dates may have a softer texture.
When are fresh Barhi dates in season?
Fresh Barhi dates are generally harvested in late summer and early autumn. Their availability outside the harvest season depends on where they are grown and whether they are imported.
Can people with diabetes eat fresh Barhi dates?
Fresh Barhi dates contain natural sugars and can raise blood glucose; being fresh does not make them sugar-free. Portion size and individual response matter, so follow your diabetes care plan or ask your clinician or dietitian.
Fresh Barhi date Vitamins & Minerals
Vitamins
B5
0.36mg · 7% DV
B3
0.72mg · 5% DV
B6
0.08mg · 5% DV
Biotin
0.68µg · 2% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
204mg · 6% DV
Manganese
0.12mg · 5% DV
Magnesium
19mg · 5% DV
Sodium
0.45mg · 0% DV
Fresh Barhi date Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Barhi date
To burn the 64 calories in 3 piece (medium) (45 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fresh Barhi date?
Fresh Barhi date is the fruit of the Barhi cultivar of date palm, eaten before it is dried. The variety is associated with Iraq and is often picked while still yellow and firm; as it ripens, it softens and darkens. At the crisp stage it tastes gently sweet, while a fully ripe date is softer and richer, with a caramel-like flavour.
It is commonly enjoyed fresh as a snack in date-growing regions, or served with coffee; elsewhere, it works well at breakfast or alongside yoghurt. It offers natural sweetness as well as fibre and potassium, with 3.8 g of fibre per 100 g. Pair it with plain yoghurt or nuts for a more balanced snack, or enjoy a few on their own.
How Nutritious Is Fresh Barhi date?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fresh Barhi date Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh Barhi date Contain Allergens?
No known major allergens
Which Diets Is Fresh Barhi date Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh Barhi date Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.