Ajwa Dates Nutrition per 100 Grams
Unlike many health articles that cite numbers without sources, here we present Ajwa dates nutrition using ranges reported in the scientific literature and nutrition databases (Hellosehat nutrition facts, MDPI Antioxidants 2024, and USDA FoodData Central for comparison with common dates). Figures vary by grade, ripeness, source farm, and testing method — so we show ranges, not a single number presented as if it were definitive. (All nutrition information here is educational, not medical advice.)
| Component (per 100g) | Reported Range (Ajwa) | Per 1 date (~7–8 g, est.) |
|---|---|---|
| Energy | ~277–350 kcal | ~20–28 kcal |
| Carbohydrates | ~75–82 g (mostly glucose & fructose) | ~5.3–6.6 g |
| Dietary fibre | ~6.5–8 g | ~0.5–0.6 g |
| Protein | ~2.5–2.9 g | ~0.2 g |
| Fat | ~0.2–0.6 g | <0.05 g |
| Potassium | ~476–875 mg | ~33–70 mg |
| Calcium | ~50–187 mg | ~4–15 mg |
| Magnesium | ~150 mg | ~10–12 mg |
In short, Ajwa is a dense natural energy source with good fibre and a notable mineral profile (potassium, calcium, magnesium), and very low fat. A single date contributes about 20–28 kcal — useful for estimating portions.
How Does Ajwa Compare With Other Dates?
For context, USDA FoodData Central lists Medjool dates at ~277 kcal, ~696 mg potassium, and ~6.7 g fibre per 100 g; Deglet Noor at ~282 kcal, ~656 mg potassium, and ~8.0 g fibre per 100 g. So Ajwa's macro profile sits in a range similar to other premium dates — Ajwa's distinctive edge shows more on the phytochemical/antioxidant side and its religious standing, not in dramatically different macronutrients.
| Per 100 g | Ajwa (range) | Medjool (USDA) | Deglet Noor (USDA) |
|---|---|---|---|
| Energy (kcal) | ~277–350 | ~277 | ~282 |
| Fibre (g) | ~6.5–8 | ~6.7 | ~8.0 |
| Potassium (mg) | ~476–875 | ~696 | ~656 |
The Glycemic Index of Ajwa Dates
A frequent question: are Ajwa dates safe for those managing blood sugar? The glycemic index of Ajwa dates is commonly cited around 35 — low. For reference, the usual GI classification: low ≤55, medium 56–69, high ≥70. The fibre content helps slow sugar absorption. Accordingly, Indonesian health sources advise people with diabetes to limit intake to around 3–5 dates per day and monitor their response. This is general guidance, not individual medical advice; consult your healthcare provider.
| GI Classification | Range | Ajwa Position |
|---|---|---|
| Low | ≤55 | Ajwa ~35 falls here |
| Medium | 56–69 | — |
| High | ≥70 | — |
Phytochemistry: Why Ajwa Is Known to Be High in Antioxidants
This is the edge general health portals rarely cover. Peer-reviewed analyses report Ajwa among the Madinah date cultivars with the highest phenolic content. A metabolic study found Ajwa Al-Madinah highest in phenolic content (~22.11 mg/100g dry weight) among cultivars tested, and an Ajwa water extract reportedly had a total phenolic content of about 455.88 mg/100g. Dominant phenolics include gallic, p-coumaric, and ferulic acid derivatives, with flavonoids such as quercetin, luteolin, apigenin, and rutin (refs: PMC6331958, PMC6394164, MDPI Antioxidants 2024).
| Class | Compounds | Note |
|---|---|---|
| Phenolic acids | Gallic, p-coumaric, ferulic (derivatives) | Major contributors to antioxidant capacity |
| Flavonoids | Quercetin, luteolin, apigenin, rutin | Known active in laboratory studies |
| Total phenolics (water extract) | ~455.88 mg/100 g | Depends on extraction & assay |
| Phenolics (dry weight, metabolic study) | ~22.11 mg/100 g | Highest among cultivars tested |
Methodology note: "total phenolic" values depend heavily on solvent, method (e.g. Folin–Ciocalteu), and units (wet vs dry weight). Differences across studies are common and do not mean one is wrong.
Research Summary (A Conservative Framing)
Limited preclinical and clinical research suggests Ajwa has potential antioxidant, anti-inflammatory, cardioprotective, and neuroprotective activity. For example, a randomised clinical trial reported that Ajwa date-pit powder improved body composition, lipid profile, and blood pressure in patients with hyperlipidemia; animal studies show reductions in pro-inflammatory cytokines and oxidative stress (refs: PMC10274311, PMC10341400, PMC3992385). These findings should be read carefully: they are promising early evidence, not a cure claim. We deliberately frame them as "studies suggest," not "Ajwa cures." Many studies remain preclinical (cell/animal) or small in scale, so larger controlled human trials are needed before drawing clinical conclusions.
How to Place Ajwa in Your Diet
Because it is energy-dense yet low-GI and rich in micronutrients, Ajwa suits a role as a natural energy source — for example at iftar or as a snack replacing refined sugar. The key is a reasonable amount; remember a single date adds ~20–28 kcal. For individuals with certain metabolic conditions, portion adjustment and medical consultation are still advised. An added note: some research links date consumption in late pregnancy with certain delivery outcomes, but this is beyond the scope of this article and should be discussed directly with a midwife or doctor.
Why Can Figures Differ Between Sources?
- Grade & ripeness — moisture and sugar change as the date ripens
- Farm & season — soil, water, and weather affect minerals and phenolics
- Testing method — analytical technique and units (wet vs dry weight) differ between labs
- Part of the fruit — some studies test the flesh, some the pit — different profiles
Understanding Ajwa's Sugar and Fibre Composition
Ajwa's carbohydrates are dominated by simple sugars — mainly glucose and fructose in a relatively balanced proportion, with sucrose generally lower in fully ripe dates. This composition is what makes dates taste very sweet yet still have a lower glycemic index than expected: the presence of fibre, polyphenols, and an intact fruit matrix slows the rate of sugar absorption compared with "naked" refined sugar. Its fibre includes both soluble and insoluble types; soluble fibre helps form a gel in the digestive tract that slows gastric emptying, while insoluble fibre supports digestive regularity. So eating a few whole Ajwa dates differs in impact from consuming sugar of an equivalent calorie amount — though, still, a reasonable quantity is the key.
Potassium, Magnesium, and the Electrolyte Context
Ajwa's mineral profile stands out for potassium (~476–875 mg/100 g), an important electrolyte that many people under-consume. For perspective, the recommended daily potassium intake for adults is generally in the thousands of milligrams, so a few Ajwa dates can contribute a meaningful small share — especially at iftar when the body needs to recover energy and electrolytes. Magnesium (~150 mg/100 g) and calcium (~50–187 mg/100 g) complete this profile. But remember, dates are not a "supplement": they are a whole food that delivers micronutrients within the context of their calories and natural sugars. For those limiting potassium for medical reasons (e.g. certain kidney conditions), this potassium content should in fact be taken into account — again, consulting a healthcare provider is the right step.
Methodology & Sources
The ranges above are summarised from several sources, so it is natural for them to differ from a single label. For specific dietary decisions, use the data on the product you buy and your healthcare provider's advice. For questions on Ajwa grade, size, and authenticity, contact WhatsApp +62 823-4350-8579 — we serve readers and buyers across Jabodetabek from our Cakung, East Jakarta warehouse. (All nutrition information here is educational, not medical advice. Hadith about Ajwa are scripture, not a treatment claim.)