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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
Each variety has its own benefits. Just match them with your goals, whether it’s exercise fuel, mindful snacking, or sunnah eating.
For maximum energy, go for Medjoul. For lower sugar and tradition, choose Ajwa. For a balanced option, pick Safawi.
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 |
Now you know benefits of Dates 😊
