In this guide
Quick answer
For most healthy adults, the answer to how many dates to eat per day is about 50 g, which is two Medjool dates, or four to five smaller dates such as Kalmi, Kimia, Fard or Ajwa. That gives roughly 140 kcal and 32 g of natural sugar. Count by weight, not by number, because date sizes differ threefold.
Why does the type of date change the count?
Because a Medjool and an Ajwa are very different sizes. Most health articles say “eat three to five dates” without saying which date, and that can mean anything from 30 g to 120 g. Here is what one date of each type weighs and carries, based on typical sizes and the per-100 g figures from USDA FoodData Central:
| Date | Weight of one (approx.) | Energy per date | Sugar per date | Sensible daily count |
|---|---|---|---|---|
| Medjool | 22 to 25 g | about 65 kcal | about 16 g | 2 |
| Kalmi / Safawi | 10 to 12 g | about 30 kcal | about 7 g | 4 |
| Kimia (Mazafati) | 10 to 12 g | about 30 kcal | about 7 g | 4 |
| Ajwa | 8 to 10 g | about 25 kcal | about 6 g | 5 |
| Fard | 8 to 10 g | about 25 kcal | about 6 g | 5 |
| Chuara (dry date) | 5 to 7 g | about 18 kcal | about 4 g | 3 to 4, soaked or in milk |
These are averages; your pack will vary a little. Our guide to the types of dates shows each of them side by side.
How many Medjool dates per day is enough?
Two. A single Medjool is a large, soft, caramel-sweet date, close to the size of two small dates put together. Two Medjool dates after lunch or with evening tea satisfy a sweet craving for most people. Eating five Medjool a day is closer to 330 kcal and 80 g of sugar, which is more than most adults need from one food.
How many Ajwa dates per day?
Ajwa is small, dark and soft, from Madinah. Many Muslim families follow the tradition of eating seven Ajwa dates in the morning, a practice with deep religious meaning. Seven Ajwa dates weigh roughly 60 to 70 g, about 180 kcal, which fits within a normal day for most adults who are not watching their sugar closely. For everyone else, four to five Ajwa is a sensible daily habit. Our Ajwa dates guide covers where they grow and how to recognise them.
Kitne khajur khana chahiye, for children and elders?
These are common household amounts, not prescriptions.
- Children 3 to 8: one to two small dates a day, pitted and chopped, or blended into milk.
- Children 9 to 14: two to three small dates.
- Adults: about 50 g, the counts in the table above.
- Elders: two to three soft dates, which are easy to chew.
- People with diabetes: dates are high in natural sugar. Please speak to your doctor before making them a daily habit.
Always remove the seed for children, and cut dates into small pieces for under-fives.
When is the best time to eat dates?
Whenever they replace another sweet. Three habits are common in Indian homes:
- Morning: one or two dates with soaked badam, as a start to the day.
- Afternoon: a date after lunch in place of mithai.
- Night: one or two dates with warm milk, an old habit in many families. Our post on dates with milk at night goes into it.
Before a workout or a long walk, two dates make a handy, natural snack. During Ramzan, dates traditionally open the fast.
Which date should you buy for daily eating?
- Kalmi / Safawi: long, dark, soft and not too sweet, a good everyday date.
- Medjool: big and rich, for when two dates should feel like dessert.
- Ajwa: small and dark, for tradition and for gifting.
- Fard or Kimia: affordable black dates, firm or soft.
Khajur across our range works out to at today's shop rate today. Kalmi dates are at today's shop rate, Medjool is at today's shop rate, and Ajwa is at today's shop rate. Every date is on the khajur price page.
How long does a pack last?
At 50 g a day, one adult uses about 1.5 kg of dates a month. A couple who each eat four Kalmi dates a day get through roughly 2.5 to 3 kg a month; two Medjool each a day is closer to 3 kg. Most homes split that between a soft date for dessert and an everyday one.
A sensible household basket is 500 g Kalmi dates and 500 g Medjool, with 500 g badam for the morning soak; orders start at ₹1,000 and every order ships free. Keep soft dates in the fridge once opened. Every date we sell sits in the dates collection.
Questions people ask
How much khajur should you eat per day?
About 50 g for a healthy adult: two Medjool dates or four to five smaller dates. That is roughly 140 kcal. People with diabetes or other conditions should ask their doctor.
Is it OK to eat 10 dates a day?
Ten small dates is roughly 100 g, about 280 kcal and 65 g of sugar. For most adults that is a lot from a single food. Ten Medjool would be far more. Keep to the counts in the table unless your doctor or dietitian advises otherwise.
Should dates be soaked before eating?
Soft dates such as Medjool, Kalmi, Kimia and Ajwa do not need soaking. Hard dry dates (chuara) are better soaked overnight or boiled in milk. Soaking soft dates only makes them mushy.
Do dates increase blood sugar?
Dates contain natural sugars, so they raise blood sugar like other sweet foods, though their fibre slows it somewhat. Eat them in small portions with nuts or milk. If you have diabetes, speak to your doctor before eating them regularly.
Written at our counter, where these questions get asked every week.
