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Fresh Sukkari dates Calories
Naturally sweet source of potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Fresh Sukkari dates (60 g) has 85 calories. That works out to 142 calories per 100 g. It contains 22.5 g of carbs, 0.7 g of protein, 0.1 g of fat and 2 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Fresh Sukkari dates Nutrition Facts
Selected: 3 piece (medium) · 60 g
85
KCAL / 60G
Carbs
22.5g
· 8% DV
Protein
0.7g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
2g
· 7% 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 Sukkari dates nutrition facts table · 3 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 2 g | 7% |
| Protein | 0.7 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 Sukkari dates?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 28 kcal |
| 1 piece (small) | 15 g | 21 kcal |
| 1 piece (large) | 30 g | 43 kcal |
| 3 piece (medium) | 60 g | 85 kcal |
| 1 serving (medium) | 75 g | 107 kcal |
| 100 g | 100 g | 142 kcal |
| 5 piece (medium) | 100 g | 142 kcal |
| 1 cup (chopped) | 150 g | 213 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Fresh Sukkari dates
What are Fresh Sukkari dates?
Fresh Sukkari dates are the fresh, moist fruit of a date-palm variety especially associated with Saudi Arabia. Sukkari is known for its pronounced sweetness and soft texture; the fruit may be firmer or softer depending on its ripeness.
What do Fresh Sukkari dates taste like?
Fresh Sukkari dates taste intensely sweet, with a honeyed, caramel-like flavor and a tender, moist bite. Their texture varies with ripeness, so some are pleasantly firm while others are very soft.
How are Fresh Sukkari dates different from Medjool dates?
Fresh Sukkari dates are often lighter in color and can have a firmer, crisp-tender bite, while Medjool dates are typically larger, darker, and soft and chewy. Ripeness changes the texture of both, so compare dates at a similar stage.
Are Fresh Sukkari dates eaten fresh or dried?
Fresh Sukkari dates are eaten fresh while they are still moist and soft, though Sukkari dates can also be sold dried. Fresh fruit is generally more tender; dried dates are denser and chewier, so check the product description when buying.
How do you eat Fresh Sukkari dates?
Wash Fresh Sukkari dates, split them open, and remove the hard pit before eating. They are also delicious chopped into oatmeal or yogurt, paired with cheese, or blended into smoothies for sweetness.
How can you tell when Fresh Sukkari dates are ripe?
Ripe Fresh Sukkari dates are plump, fragrant, and often soft to the touch, with color ranging from golden yellow to amber or brown. A firmer texture can also be normal, so avoid fruit that smells sour or shows mold.
How should Fresh Sukkari dates be stored?
Keep Fresh Sukkari dates in a sealed container in the refrigerator to preserve their moisture and protect them from other food odors. Discard any that become moldy or smell sour, and wash them shortly before eating.
Can you freeze Fresh Sukkari dates?
Yes, Fresh Sukkari dates freeze well. Remove the pits, portion the fruit into an airtight freezer-safe container, and thaw it in the refrigerator; the texture may soften, making thawed dates especially useful in smoothies or baking.
Do you need to wash Fresh Sukkari dates before eating them?
Yes, rinse Fresh Sukkari dates under cool running water before eating, even if the skin looks clean. Dry them gently, split each date, and remove the pit; washing just before serving helps avoid leaving extra moisture in storage.
Are Fresh Sukkari dates suitable for people with diabetes?
People with diabetes can include Fresh Sukkari dates, but their concentrated natural sweetness can affect blood glucose. Keep the portion in line with your meal plan and use your own glucose response; a clinician or dietitian can advise on an individual plan.
Fresh Sukkari dates Vitamins & Minerals
Vitamins
B5
0.3mg · 6% DV
B6
0.08mg · 5% DV
B3
0.63mg · 4% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.1mg · 11% DV
Potassium ⭐
234mg · 7% DV
Magnesium
21mg · 5% DV
Manganese
0.11mg · 5% DV
Sodium
1.2mg · 0% DV
Fresh Sukkari dates Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Sukkari dates
To burn the 85 calories in 3 piece (medium) (60 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 Sukkari dates?
Fresh Sukkari dates are the soft, moist fruit of the Sukkari date palm, a variety particularly associated with Saudi Arabia. Unlike dried dates, they have a plump, tender bite and a honey-like sweetness. Enjoy them whole after removing the pit, or add them to breakfast with yoghurt, porridge or nuts.
Dates are familiar at iftar in many Muslim communities, but these also make an easy snack with tea or coffee at any time of day. Their energy comes mainly from carbohydrates and natural sugars, with some fibre. Because they taste quite sweet, a few can be satisfying on their own; pair them with plain yoghurt or a handful of nuts for a more substantial snack.
How Nutritious Is Fresh Sukkari 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 Sukkari 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 Sukkari dates Contain Allergens?
No known major allergens
Which Diets Is Fresh Sukkari 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 Sukkari dates Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.