3 piece (medium) of Ramadan date (24 g) has 66 calories. That works out to 277 calories per 100 g. It contains 18 g of carbs, 0.4 g of protein, 0 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 42 (medium), so it raises blood sugar at a moderate pace.

Ramadan date Nutrition Facts

Selected: 100 g

277

KCAL / 100G

Carbs

75g

· 27% DV

Protein

1.8g

· 4% DV

Fat

0.2g

· 0% DV

Fiber

6.7g

· 24% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 97% · Protein 2% · Fat 1%

Ramadan date Vitamins & Minerals

Vitamins

0.8mg · 16% DV

0.24mg · 14% DV

1.6mg · 10% DV

Biotin

1.7µg · 6% DV

Minerals

Potassium ⭐

696mg · 20% DV

Magnesium

54mg · 13% DV

Phosphorus

62mg · 9% DV

Calcium

64mg · 6% DV

How Nutritious Is Ramadan date?

Nutrient density

High

60/ 100

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

45/ 100

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.

Ramadan date Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ramadan date

To burn the 277 calories in 100 g:

🚶

69min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

38min

Cycling

🏊

32min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Ramadan 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 Ramadan date Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Ramadan 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

Ramadan date Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Ramadan date

🌴vs🍓

Ramadan date vs Strawberry245 kcal more per 100 g

→🌴vs🥑

Ramadan date vs Avocado117 kcal more per 100 g

→🌴vs🍑

Ramadan date vs Peach238 kcal more per 100 g

→🌴vs🍇

Ramadan date vs Dried Raisins22 kcal fewer per 100 g

→

Foods Similar to Ramadan date

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Ramadan date

How should Ramadan dates be stored?

Keep unopened dates in a cool, dry place away from direct sunlight. Once opened, store them in an airtight container in the refrigerator to help preserve their texture and flavour.

Can Ramadan dates be frozen?

Yes, dates freeze well in an airtight container or freezer bag. They may become slightly softer after thawing, but remain useful in smoothies, purées, and baking.

Are Ramadan dates a good food to break a fast with?

They are a practical traditional choice because they provide readily available energy after a long fast. Pairing them with water and a protein- or fat-containing food, such as yogurt or a few nuts, can make the start of a meal more balanced.

Do Ramadan dates raise blood sugar very quickly?

Dates are naturally rich in sugars, although their glycemic index is in the low-to-moderate range. Portion size still matters, especially for people with diabetes or insulin resistance, who should fit them into their individual meal plan.

Can Ramadan dates help with constipation?

Their fibre can support regular bowel movements when eaten alongside enough fluids. Eating a larger amount than usual may cause bloating or gas in some people.

Is it better to eat Ramadan dates before or after exercise?

Before exercise, they can provide convenient carbohydrate for quick energy. After training, combine them with a protein food such as yogurt or milk to better support recovery.

Is eating Ramadan dates at night unhealthy?

Eating dates at night is not inherently unhealthy; overall intake and portion size matter more. People prone to reflux may prefer not to eat a large serving close to bedtime.

Are Ramadan dates the same as fresh dates?

Not exactly. Ramadan dates are usually dried or semi-dried fruits, while fresh dates are juicier and have a different texture. With less water, dried dates taste sweeter and are more energy-dense by weight.

Is the white coating on Ramadan dates mould?

A dry, crystalline white coating is often natural sugar that has risen to the surface, not mould. Discard dates if they have a fuzzy appearance, off smell, unusual moisture, or sour taste.

What foods pair well with Ramadan dates?

Tahini, walnuts, and nut butters complement their sweetness and can make a snack more satisfying. Dates also work well with oats, yogurt, and unsweetened cocoa in desserts without added sugar.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026