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Fresh Makkah dates Calories
Natural source of sugars, fiber, and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Fresh Makkah dates (40 g) has 57 calories. That works out to 142 calories per 100 g. It contains 14.8 g of carbs, 0.5 g of protein, 0.1 g of fat and 1.4 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Fresh Makkah dates Nutrition Facts
Selected: 3 piece (medium) · 40 g
57
KCAL / 40G
Carbs
14.8g
· 5% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Fresh Makkah dates nutrition facts table · 3 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 1.4 g | 5% |
| 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 Makkah dates?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 12 g | 17 kcal |
| 1 piece (small) | 8 g | 11 kcal |
| 1 piece (large) | 18 g | 26 kcal |
| 3 piece (medium) | 40 g | 57 kcal |
| 5 piece (medium) | 60 g | 85 kcal |
| 1 serving (large) | 80 g | 114 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (chopped) | 150 g | 213 kcal |
| 1 pack (small) | 250 g | 355 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Fresh Makkah dates
Are fresh Makkah dates the same as Ajwa dates?
No. Ajwa is a named date variety associated with Madinah, while “Makkah dates” may describe dates sold as coming from or linked with Makkah. The name alone does not establish that they are Ajwa.
Can fresh Makkah dates ripen after they are picked?
Fresh Makkah dates may soften after picking, but they do not reliably develop the same sweetness and ripeness as dates that mature on the tree. Choose fruit with the texture you want rather than expecting very firm dates to fully ripen at home.
How do you eat fresh Makkah dates?
Eat fresh Makkah dates as they are after rinsing and removing the pit. They also work chopped into porridge, yogurt, or salads; their soft texture makes them easy to mash into a paste for recipes.
What do fresh Makkah dates taste like?
Fresh Makkah dates taste sweet, but their texture and sweetness vary with the variety and stage of ripeness. Less-ripe fruit may be crisp and less sweet, while riper fruit tends to be softer and richer.
Should fresh Makkah dates be refrigerated?
Yes, refrigerate fresh Makkah dates in a covered container to slow spoilage and keep them from drying out. Keep them away from wet produce, and discard any dates that develop mold, a fermented smell, or leaking flesh.
Can you freeze fresh Makkah dates?
Yes. Remove the pits, pack fresh Makkah dates in an airtight freezer-safe container, and freeze them. Thawed dates are often softer, so they are best used in baking, smoothies, or sauces rather than served for their original texture.
Do fresh Makkah dates need to be washed?
Yes, rinse fresh Makkah dates under clean running water just before eating and dry them gently. Avoid washing a whole batch before storage, because moisture on the fruit can encourage faster spoilage.
Do you need to peel fresh Makkah dates?
No, fresh Makkah dates do not need peeling; the skin is edible. Make a small lengthwise cut to remove the pit, and check carefully for any fragments before serving them to young children.
How can you use fresh Makkah dates instead of dried dates in a recipe?
You can use fresh Makkah dates in many recipes, but their extra moisture can make batters or fillings softer than when made with dried dates. Remove the pits, chop or mash the fruit, and adjust other liquid ingredients if needed.
Can people with diabetes eat fresh Makkah dates?
People with diabetes can include fresh Makkah dates, but their natural sugars can raise blood glucose. Keep the portion in mind alongside other carbohydrate foods; anyone using glucose-lowering medication should ask their healthcare professional for individualized guidance.
Fresh Makkah dates Vitamins & Minerals
Vitamins
B5
0.28mg · 6% DV
B6
0.06mg · 4% DV
Vitamin C
2.4mg · 3% DV
B3
0.42mg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Potassium ⭐
172mg · 5% DV
Manganese
0.08mg · 3% DV
Magnesium
14mg · 3% DV
Sodium
0.8mg · 0% DV
Fresh Makkah dates Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Makkah dates
To burn the 57 calories in 3 piece (medium) (40 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 Makkah dates?
Fresh Makkah dates are dates associated with Makkah, Saudi Arabia, eaten before they have been dried. They tend to be softer and more moist than dried dates, with a sweet, fruity flavour; their colour and texture vary with the variety and ripeness. They are commonly enjoyed on their own as a snack or offered to guests.
In the Gulf and across the wider Middle East, dates often accompany coffee and may be served to break the fast during Ramadan. They also work chopped into porridge, yoghurt or salads. Fresh Makkah dates provide natural sugars and fibre, as well as potassium, while being low in fat. Pair them with plain yoghurt or a handful of nuts for a more filling snack.
How Nutritious Is Fresh Makkah dates?
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 Makkah dates Processed?
NOVA 2
Minimally Processed
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 Makkah dates Contain Allergens?
No known major allergens
Which Diets Is Fresh Makkah dates 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 Makkah dates Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.