Calories in 1 Date, Raisin, Apricot, Fig and Amla

By NYUS Inc. · Published 27 October 2026

One khajoor after a meal, a handful of kishmish in the kheer, a khubani in the evening, a fresh anjeer in season, an amla in the morning, a spoon of imli in the chutney: these small items rarely get logged, and the usual calorie figure is per 100 g. This guide gives the calories, protein, fat, fibre and carbohydrate per 100 g for seven rows from the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), then turns them into one piece, five pieces and ten pieces using piece weights that are ours.

The short answer

By IFCT 2017, the seven rows run from 24 kcal per 100 g (amla, E021) to 320 kcal per 100 g (dried dates, E017). By our arithmetic, one dried date of about 10 g is about 32 kcal, one dried apricot of about 8 g is 25 kcal, ten black raisins of about 8 g are 24 kcal, one fresh fig of about 50 g is 41 kcal, one amla of about 30 g is 7 kcal and a tablespoon of imli pulp of about 15 g is 43 kcal. Our reading: the dried items and the tamarind pulp are close to 300 kcal per 100 g, against 82 for the fresh fig and 24 for the amla, so a few pieces of dried fruit add up faster than a fresh fig or an amla.

Calories, protein, fat, fibre and carbohydrate per 100 g

Each row is one IFCT 2017 Table 1 row, per 100 g edible portion as listed in the book, mean values as printed. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. Fibre is total dietary fibre and carbohydrate is the book's available carbohydrate. Six rows were measured in 6 regions and the amla row in 5. The dried fruits and the tamarind pulp are as sold, without added sugar; the fig and amla are fresh.

Per piece, 5 pieces and 10 pieces

The weights are ours, not from IFCT: a pitted dried date is about 10 g (the same weight as in our stuffed dates guide), a dried apricot about 8 g, a raisin about 0.8 g, a tablespoon of tamarind pulp about 15 g, a medium fresh fig about 50 g and a medium amla about 30 g of edible portion. Real pieces vary a lot in size, so weigh yours. For tamarind the piece is one tablespoon of pulp, so 5 pieces is 5 tablespoons and 10 pieces 10 tablespoons (a dish rarely uses that much; read the 1 piece column), and "pieces in 100 kcal" means tablespoons. Each figure is the per-100 g value times the grams, divided by 100, rounded to the nearest kcal (one decimal for a single piece); the last column is 100 kcal divided by the calories in one piece, rounded to a whole number.

What stands out in the numbers

• Dried dates, apricots, raisins and tamarind are all close to 300 kcal per 100 g: 320, 316, 306 (black raisins), 297 (golden raisins) and 288 kcal, each with 67 to 75 g of carbohydrate. The dried fruit rows are well below nuts, which have their own numbers in our nuts per piece guide.
• Fresh fig and amla are much lighter: 82 and 24 kcal per 100 g, so a whole fig is about 41 kcal and an amla about 7 kcal by our weights.
• Dates have the most fibre per 100 g of the dried rows at 8.95 g; amla has 7.75 g per 100 g even though it is fresh. Per piece the amounts are small: about 0.9 g for a 10 g date and 2.3 g for a 30 g amla.
• About 3 dates, 4 dried apricots, 41 black raisins, 2 fresh figs or 14 amla make 100 kcal by our weights. Our reading: raisins are the easiest to over-count, because ten of them weigh less than a single date.

How to log it so the numbers hold

• Weigh ten, then divide. Put ten of your usual raisins or five of your dates on a kitchen scale, divide by the count and scale the table.
• Stuffed, sweetened and soaked are not these rows. Dates stuffed with nuts, sugar-coated or syrup-soaked fruit and amla candy or murabba add other foods or sugar; our stuffed dates guide shows the stuffed date and our jaggery vs sugar guide the sweet part.
• Dry fruit chart. Our dry fruits and nuts chart gives the same dried rows per 100 g and per 20 g, and our sugar in fruits guide the sugar split for the fruits it covers.
• Tamarind is a paste, not a fruit bowl. A spoon of imli pulp in a chutney or dal is logged as its own item; the oil, jaggery and salt in the dish are not in the row.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target: we have not looked up one for any person, so we give none.
• Other dried and processed rows in IFCT 2017, such as the other dates rows (E018 and E019 come from only 2 regions; our high-calorie vegetarian foods list quotes the dark brown dates row E018 at 311 kcal per 100 g, while this page uses the 6-region pale brown row E017 at 320 kcal, so the two pages differ by variety) and the processed apricot, and any dried fig, prune, amla candy, murabba or sweetened fruit: no IFCT row we could use at 5 or more regions.
• Anything about weight, health or what these foods do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1, protein, fat, total dietary fibre, available carbohydrate and energy per 100 g edible portion, read from the PDF on 27 Oct 2026: E005 (apricot, dried, 6 regions) on PDF page 49; E017 (dates, dry, pale brown, 6), E020 (fig, 6) and E021 (gooseberry, 5) on page 50; E057 (raisins, dried, black, 6) and E058 (raisins, dried, golden, 6) on page 51; and E064 (tamarind, pulp, 6) on page 52. Energy converted from kJ at 4.184 kJ per kcal (E017 1340 kJ = 320 kcal, E021 99 kJ = 24 kcal).
• Our stuffed dates guide, read on 27 Oct 2026, for the 10 g date weight used there.
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The piece weights (10 g, 8 g, 0.8 g, 15 g, 50 g, 30 g), the sums, the rounding and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study. Names in brackets (khajoor, khubani, kishmish, imli, anjeer, amla) are our matching to the IFCT row names.

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