Dates (Khajur) – Benefits, Calories & Price in Pakistan

Summary:

Khajur, commonly known as dates, are packed with nutrients and are widely consumed in Pakistan. This article explores the English meaning, calorie breakdown, health benefits, and current market prices of dates and chuara, helping you understand why these sweet gems are a must-have in your daily diet.

Introduction

If you grew up in a South Asian household, you’ve probably been offered khajur (dates) on many occasions — during Ramadan, weddings, or just as a healthy snack. But what exactly is khajur in English? What makes it so nutritious? How many calories are in 3 or 5 dates? And what’s the current dates price in Pakistan?

In this article, we’re diving deep into everything you need to know about dates — both fresh and dry (chuara). Let's unwrap the sweetness!

Khajur in English: Meaning & Varieties

The word “Khajur” simply means “Dates” in English. Dates are sweet fruits from the date palm tree, scientifically known as Phoenix dactylifera. They come in various types, including:

• Ajwa Dates (Madina origin)

• Medjool Dates (Large, soft, sweet)

• Aseel Dates (Popular in Pakistan)

• Dry Dates (Chuara) – Dehydrated version, tougher in texture

Dry Dates (Chuara) vs. Fresh Dates

Chuara, or dry dates, are basically sun-dried or dehydrated versions of fresh dates. While fresh dates are soft, juicy, and sweet, chuara is tougher, more fibrous, and denser in nutrition.

Key Differences:

Both have unique benefits, but chuara is often recommended during winter for its warming effects.

Calories in Dates

Now let’s talk numbers — especially if you’re watching your weight or tracking macros.

Calories in 3 Dates

On average, 1 medium-sized date contains around 20–25 calories.
So, calories in 3 dates = 60 to 75 calories.

Calories in 5 Dates

If you’re going for a healthy snack, 5 dates would provide about 100–125 calories.
That’s perfect as a quick energy booster, especially post-workout or during fasting.

Calories Comparison

Tip: Chuara is more calorie-dense due to lack of moisture — so eat in moderation!

Nutritional Benefits of Eating Dates

Dates are called a superfood for a reason. Here are some amazing benefits:

Nutrient-Rich

They contain essential nutrients like:

• Potassium

• Magnesium

• Iron

• Vitamin B6

• Fiber

Boosts Energy

Dates are high in natural sugars (glucose, fructose), making them an ideal pre-workout or mid-day energy snack.

Improves Digestion

Thanks to their high fiber, dates aid in bowel movement and help reduce constipation.

Heart-Friendly

Dates contain antioxidants that help lower cholesterol and improve heart health.

Bone Strength

Dry dates (chuara) are rich in calcium and phosphorus, important for bone health — especially for women and elderly.

Dates Price in Pakistan (2025 Update)

The prices of dates vary based on quality, type, and origin. Here's a breakdown of average market rates in 2025:

Note: Prices can rise during Ramadan and Eid seasons due to high demand.

Conclusion

Whether you’re eating them as a snack, using them in recipes, or consuming them for health benefits — khajur (dates) are a powerhouse of energy and nutrition. From calories in 3 dates to the benefits of chuara, every form of this fruit offers something valuable.

If you haven’t already, start including dates in your daily diet. Just 3 to 5 a day can uplift your health without spiking your sugar too much — provided you enjoy them in moderation.

FAQs

What is Khajur in English?

Khajur is the Urdu/Hindi word for “Dates” in English.

Are dry dates (chuara) healthier than fresh dates?

Dry dates are more calorie-dense and packed with iron, calcium, and fiber. They’re especially good for winter but should be eaten in small portions.

How many calories are in 3 dates?

Approximately 60 to 75 calories depending on the type and size.

What is the current dates price in Pakistan?

As of 2025, prices range from PKR 400 to 4000 per kg depending on the variety and origin.

Can I eat 5 dates daily?

Yes! If you're active, 5 dates provide a healthy energy boost — about 100–125 calories — along with essential nutrients.