Khalas Dates Nutrition Facts And Benefits Explained

Written By Tariq Al Hussaini

Dates are abundant in minerals and vitamins which are essential for health. They are good for a healthy brain and heart due to excessive fiber content. 

Adding Khalas dates into the routine meals can pave the way towards healthy living. In this article, we will discuss the benefits and nutritional facts associated with Khalas dates.

What Are Khalas Dates?

Khalas dates originated from Oman, UAE, and Saudia Arabia. They are light-colored semi-dry dates that are known for their sticky and moist texture.

Nutritional Facts of Khalas Dates

Khalas dates are a powerhouse of nutrients that make them a highly valuable addition to a healthy diet. Below is a breakdown of their key nutritional elements:

Calories: Around 277 kcal per 100g, making them an excellent source of energy.

Carbohydrates: 75g per 100g, mainly consisting of natural sugars like glucose and fructose.

Fiber: 7g per 100g, supporting digestive health and regulating blood sugar levels.

Proteins: 2g per 100g, contributing to muscle maintenance and repair.

Fats: Less than 1g, making them a naturally fat-free food.

Water Content: Around 21%, keeping them moist and fresh.

Essential Vitamins in Khalas Dates

Khalas dates contain several vitamins that play a vital role in maintaining good health:

  • Vitamin A: Supports vision, skin health, and immune function.

  • Vitamin B6 (Pyridoxine): Aids in brain function and helps regulate mood.

  • Vitamin K: Essential for blood clotting and bone health.

  • Niacin (Vitamin B3): Helps convert food into energy and supports nervous system health.

Key Minerals in Khalas Dates

Khalas dates are loaded with essential minerals that promote overall well-being:

Potassium: Supports heart health, helps maintain blood pressure, and aids muscle function.

Magnesium: Helps with muscle relaxation, bone health, and nerve function.

Calcium: Strengthens bones and teeth, aiding in muscle contractions and nerve signaling.

Iron: Plays a crucial role in producing red blood cells and preventing anemia.

Phosphorus: Works with calcium to maintain strong bones and teeth.

Zinc: Boosts immunity, supports wound healing, and contributes to skin health.

Health Benefits of Khalas Dates

The nutritional richness of Khalas dates makes them a superfood with numerous health benefits:

1. Boosts Energy Levels

Khalas dates are naturally high in carbohydrates and natural sugars like glucose, fructose, and sucrose. These elements provide an instant and sustained energy boost, making them an excellent pre or post-workout snack.

2. Supports Digestive Health

The high fiber content in Khalas dates improves digestion, prevents constipation, and promotes gut health by facilitating the growth of beneficial gut bacteria.

3. Promotes Heart Health

Rich in potassium and low in sodium, Khalas dates help regulate blood pressure and reduce the risk of heart disease. The presence of antioxidants also helps prevent oxidative stress and inflammation in the arteries.

4. Strengthens Bones and Teeth

With a good amount of calcium, magnesium, and phosphorus, Khalas dates help maintain strong bones and teeth, reducing the risk of osteoporosis.

5. Enhances Brain Function

Vitamin B6 and niacin in Khalas dates contribute to better brain function, improving memory and cognitive abilities. They also help reduce the risk of neurodegenerative diseases such as Alzheimer’s.

6. Supports Blood Sugar Regulation

Despite being naturally sweet, the fiber in Khalas dates slows down sugar absorption, preventing blood sugar spikes and making them a good option for people managing diabetes when consumed in moderation.

7. Boosts Immunity

The antioxidants, zinc, and iron in Khalas dates help fortify the immune system, protect against infections, and improve overall body immunity.

8. Weight Management

While Khalas dates are calorie-dense, their fiber content boosts satiety, reducing overeating and helping in healthy weight management.

How to Include Khalas Dates in Your Diet?

Khalas dates can be enjoyed in various ways:

  • They can be eaten as a quick and healthy snack.

  • Can be blended into smoothies for natural sweetness.

  • Khalas dates can be chopped and added to salads or oatmeal.

  • Can be used as a natural sweetener in desserts and baked goods.

  • They can be paired with nuts for a protein-rich snack.

Final Thoughts

Khalas dates are not just a delicious treat but also a nutrient-rich superfood that offers multiple health benefits. They are loaded with essential vitamins, minerals, and fiber. That contributes to energy levels, digestive, and heart health. 


Whether you enjoy them as a snack, in meals, or as a natural sweetener, adding Khalas dates to your routine diet is a simple yet effective way to improve your health. 

Tariq Al Hussaini