How Many Calories in a Date? Khalas, Fard and Lulu Compared

The short answer: a single premium UAE date contains roughly 20–30 kcal, depending on the variety and how moist it is. The longer answer requires distinguishing between varieties, because the differences are real and meaningful for anyone paying attention to what they eat.

The Numbers by Variety

Khalas: One of the softer, more moisture-rich UAE varieties. A single Khalas date weighs approximately 8–10g at the tamr stage. Calorie range: 22–28 kcal per date. Per 100g: 270–285 kcal. Total sugars per 100g: approximately 65–70g, primarily fructose with glucose. Fibre per 100g: 6–7g.

Fard: Drier and firmer than Khalas with lower moisture content. A single Fard date weighs approximately 7–9g. Calorie range: 22–27 kcal per date. Per 100g: 285–300 kcal (higher calorie density than Khalas because less of the weight is water). Total sugars per 100g: approximately 68–73g. Fibre per 100g: 7–8g (slightly higher fibre-to-weight ratio due to lower moisture).

Lulu: Soft and pale, with moisture content closer to Khalas. A single Lulu date weighs approximately 7–9g. Calorie range: 20–26 kcal per date. Per 100g: 265–280 kcal. Total sugars: approximately 64–68g. Fibre: 6–7g. The mildest sweetness profile of the three.

Why Moisture Content Matters

The calorie difference between varieties is largely explained by moisture content, not by fundamentally different sugar compositions. A drier Fard date has a higher calorie density per gram than a more moist Khalas not because it contains more sugar in absolute terms, but because water has zero calories and makes up a larger proportion of the Khalas's weight.

This is also why rottab dates — the soft, fresh stage of Khalas harvested in summer — are lower in calories per gram than the same variety at the fully dried tamr stage: they contain significantly more water.

Portion Guidance

Three to five dates as an accompaniment to gahwa (the traditional Emirati serving) delivers approximately 70–130 kcal, which is a modest and well-proportioned portion. Five Khalas dates contain roughly the same calorie count as a small piece of fruit — and considerably more fibre than most confectionery comparisons.

For suhoor (the pre-dawn meal during Ramadan), the traditional combination of three to five dates with a glass of water or milk provides quick-absorbing natural sugars that serve as efficient pre-fast fuel. The cultural wisdom embedded in this practice aligns reasonably well with what sports nutrition science would suggest for a pre-activity carbohydrate load.

Stuffed and Chocolate-Dipped Dates

Adding a filling or chocolate coating changes the calorie count meaningfully. A Khalas date stuffed with a pistachio (whole nut) adds approximately 10–15 kcal. A chocolate-dipped date with a praline filling can add 30–50 kcal to the base date. Premium stuffed or dipped dates are not diet food — they are an indulgent confection that happens to use a whole fruit as its base, and should be thought about accordingly.

Browse our full range of Emirati dates or explore our plain dates collection for Khalas, Fard, and Lulu sourced from UAE heritage farms.