Nutritional facts: How many carbs and energy in Dates?

Not all dates are created equal. Especially when it comes to carbs, sugar, and energy. Here’s a quick comparison of Medjoul, Ajwa, and Safawi dates to help you choose the right one for your nutrition or fitness goals, especially to running enthusiast like marathoner.

🟤 Medjoul Dates

Known as the “King of Dates,” Medjoul dates are large, moist, and sweet.

Carbs: ~18g per piece
Sugar: ~16g
Calories: ~66 kcal

They’re ideal for pre-workout energy and on the move, offering a fast carb hit for endurance or strength sessions.

⚫ Ajwa Dates

Smaller and drier, Ajwa dates are highly valued for their religious and traditional benefits.

Carbs: ~13g per piece
Sugar: ~11g
Calories: ~50 kcal

They’re lower in sugar and calories, making them suitable for those wanting a lighter energy boost.

🟤 Safawi Dates

Semi-dry and slightly sweet, Safawi dates strike a balance between Medjool and Ajwa.

Carbs: ~15g per piece
Sugar: ~13g
Calories: ~55–60 kcal

A good all-rounder, ideal for daily snacking or during fasting.

✅ Summary

For maximum energy: Go for Medjoul.
For lower sugar and tradition: Choose Ajwa.
For a balanced option: Pick Safawi.

Each variety has its own benefits. Just match them with your goals, whether it’s exercise fuel, mindful snacking, or sunnah eating.

To make things even easier, here’s a quick comparison table:

Feature	Medjoul	Ajwa	Safawi
Origin	Ariha, Palestine	Madinah, Saudi Arabia	Madinah, Saudi Arabia
Appearance	Large, plump, dark brown	Smaller, oval, deep black	Elongated, dark black/brown
Texture	Very soft and chewy	Less soft, chewy, slightly fibrous	Semi-dried, satisfyingly chewy
Flavor Profile	Rich, caramel-like sweetness with honey notes	Milder sweetness, earthy and smoky undertones	Rich and balanced sweetness, more intense than Ajwa
Key Benefits	Excellent source of fiber for digestion	Valued for religious significance and minerals	High in iron, good for blood health
Best For	A luxurious, dessert-like treat or a filling snack	Daily consumption and spiritual reverence	All-purpose snacking and boosting energy
Average Weight (per piece)	~16-20 grams	~8-10 grams	~10-15 grams
Calories (per 100g)	~277 kcal	~278 kcal	~282 kcal
Sugar (per 100g)	~66g	~64g	~63g
Fiber (per 100g)	~7g	~8g	~8g