Dates and Almonds: Calories per Stuffed Date (India)
A date with an almond pressed into it is a common snack before the gym, with tea, or at festival time, and it is rarely logged because it looks small. This guide gives the calories and protein per stuffed date, worked out from the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), and sets them next to a banana and a handful of nuts so you can see what a few pieces add up to. The weights per piece are our assumptions, so weigh yours once.
The short answer
By our arithmetic from IFCT 2017, one dried date (10 g, our weight) stuffed with two almonds (2.4 g in total, our weight) comes to about 47 kcal and 0.7 g of protein. Three of them are about 140 kcal and 2.1 g of protein; five are about 233 kcal. Our reading: the pieces are small but they add up quickly, so count the number you eat, not "a few".
Calories and protein per 100 g
Each row is one IFCT 2017 Table 1 row, per 100 g edible portion, as we list them in our dry fruits and nuts chart. Nuts are raw and shelled; the dates and raisins are dried fruit.
| Food (IFCT 2017 row) | Calories per 100 g | Protein per 100 g |
|---|---|---|
| Dates, dry, pale brown (khajoor) (E017) | 320 kcal | 2.45 g |
| Almond (H001) | 609 kcal | 18.41 g |
| Ground nut (peanut), raw (H012) | 520 kcal | 23.65 g |
| Raisins, dried, black (E057) | 306 kcal | 2.57 g |
Per piece and per handful
Weights are ours: a pitted dried date of about 10 g and an almond of about 1.2 g. Each figure is the per-100 g value times the grams, divided by 100, rounded to the nearest kcal and 0.1 g.
| Serving (weight is ours) | Calories | Protein |
|---|---|---|
| 1 dried date (10 g) | 32 kcal | 0.2 g |
| 1 almond (1.2 g) | 7 kcal | 0.2 g |
| 1 date stuffed with 2 almonds (12.4 g) | 47 kcal | 0.7 g |
| 3 stuffed dates | 140 kcal | 2.1 g |
| 5 stuffed dates | 233 kcal | 3.4 g |
| A 20 g handful of dried dates | 64 kcal | 0.5 g |
| A 20 g handful of almonds | 122 kcal | 3.7 g |
| A 20 g handful of raw peanuts | 104 kcal | 4.7 g |
| A 20 g handful of black raisins | 61 kcal | 0.5 g |
How it compares with a banana
Our banana guide puts a medium banana (about 118 g) at roughly 105 to 110 kcal. Three stuffed dates, at about 140 kcal, are about 30 to 35 kcal more than that banana. The same guide says a banana before or after a workout works either way and neither is required. Our reading: a snack before training is your call, not a rule, and the stuffed dates are not more or less "natural" than a banana; the useful comparison is the number on the table.
What stands out in the numbers
- The date carries most of the energy. At 10 g, the date supplies 32 of the 47 kcal; the two almonds supply about 15.
- Carbohydrate is the date's main macro. IFCT 2017 lists available carbohydrate at 74.91 g per 100 g for the pale brown date row (E017), so a 10 g date holds about 7.5 g.
- Protein stays small. Even five stuffed dates reach only about 3.4 g, which is less than a 20 g handful of almonds (3.7 g).
How to log it so the numbers hold
- Weigh once. Pit a few of your dates and weigh them; dates vary a lot in size, and a large soft date can be well over 10 g. Scale the table to your weight.
- Count the almonds. Two almonds is our assumption; four doubles the nut part.
- Log pieces, not "a handful". See our peanuts, almonds and cashews guide for handful sizes.
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.
- Dates other than the pale brown row (E017), stuffed or coated dates sold in shops, and anything fried or sugar-coated.
- Anything about energy, performance, blood sugar or weight: the page adds up food data and makes no claim about what a snack does to your body. If you have diabetes or are advised to limit sugar, ask your doctor or dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 rows for dates E017, almond H001, raw groundnut H012 and black raisins E057, as listed in our dry fruits and nuts chart (energy converted from kJ at 4.184 kJ per kcal); available carbohydrate for E017 from the same chart.
- Our banana guide, read on 26 Oct 2026, for the medium-banana figure and the before-or-after-a-workout sentence.
- nyus.in, the NYUS landing page, read on 26 Oct 2026 for the app statements in the NYUS section and the CTA.
The piece weights (10 g date, 1.2 g almond), the sums, the rounding and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study.
Log what you eat and see your day add up
NYUS is an AI diet and workout coach. You can log foods by search or barcode against 8,900+ foods with calories and macros, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. It gives general information, not medical advice. No ads, no data sold.
Join the NYUS waitlistFrequently asked questions
How many calories are in a date stuffed with almonds?
By our arithmetic from IFCT 2017, one dried date of about 10 g stuffed with two almonds (2.4 g in total) is about 47 kcal and 0.7 g of protein. The weights are our assumptions; dates and almonds vary in size, so weigh yours.
How many calories are in 3 or 5 stuffed dates?
Three stuffed dates are about 140 kcal and 2.1 g of protein; five are about 233 kcal and 3.4 g, using a 10 g date and two 1.2 g almonds per piece. The weights are ours.
Are stuffed dates more filling than a banana?
This page does not compare how filling they are. By the numbers, three stuffed dates (about 140 kcal) are about 30 to 35 kcal more than a medium banana at roughly 105 to 110 kcal, per our banana guide.
Do dates have much protein?
No. IFCT 2017 gives dried pale brown dates 2.45 g of protein per 100 g, so a 10 g date has about 0.2 g. Almonds have 18.41 g per 100 g, so two almonds add about 0.4 g.
Can I log stuffed dates in NYUS?
NYUS is our app. You log foods yourself by searching 8,900+ Indian and global foods or by barcode; log the date and the almonds as separate pieces. NYUS is in early access on Android: 30-day free trial, then plans from ₹499 for one month, paid once with no auto-renewal, no card needed to start.