A city kitchen is short on space. One shelf, a small fridge, maybe a counter that doubles as a desk. So every item on it should earn its place. This guide reviews one jar on that shelf, dates, the way you would review any food: what is in it, how much counts as a portion, when to eat it and how to buy it. It is a food guide, not a health guide, and it makes no medical promises.
What the numbers say
The USDA FoodData Central database (SR Legacy records, last updated 2019) has records for two date varieties. Per 100g, Medjool dates (FDC 168191) carry 277 kcal, 66.5g of total sugars, 6.7g of fibre and 696mg of potassium. Deglet Noor (FDC 171726) carries 282 kcal, 63.4g of sugars, 8.0g of fibre and 656mg of potassium.
Read those sugar figures twice. About two-thirds of a Medjool's weight is sugar. That is why the portion below is small.
How much is one portion
The NHS 5 A Day page answers this directly. A 30g portion of dried fruit, and it names dates, counts as 1 of your 5 A Day. The same page says 30g of dried fruit is equivalent to around 80g of fresh fruit.
Using the USDA figures above, 30g of Medjool works out at roughly 83 kcal and about 20g of sugars. Weigh it once on a kitchen scale so you know what 30g looks like in your jar. After that, you can judge it by eye.
When to eat them
The timing matters as much as the amount. The NHS says dried fruit should be eaten at mealtimes, not as a snack between meals, to reduce the risk of tooth decay. In a small kitchen, that means dates belong with breakfast or dinner. Chop two into a bowl of oats, or put a few on the plate after the main course.
Smoothies are another option, with a limit. The NHS counts 150ml of juice or smoothie as one portion however much you drink, and says to limit the combined total to 150ml a day and keep it to mealtimes.
Which date for which job
Every date sold in Malaysia is imported, and this site's name points at Iran, so start there. Mazafati comes from Bam, in Iran's Kerman province. It is dark and very soft, with high moisture, and it is cold-stored and sold year-round. It needs refrigeration, so count the fridge space before you buy a box.
Mariami, also from Iran, is dark, semi-dry and chewy. Sayer, from Khuzestan and also traded as Stamaran, is amber-brown and semi-dry.
Outside Iran, three more names are worth knowing. Medjool is large and very soft with a rich caramel taste, and it originated in Morocco. Deglet Noor, from Tunisia or Algeria, is golden, translucent and semi-dry. Ajwa, from Madinah in Saudi Arabia, is small, roundish and near-black with finely wrinkled skin. If Ajwa is the one you want, compare prices per kilo rather than per box (see harga kurma ajwa).
Buying for a small kitchen
Buy the amount your shelf can hold. The About Us page, written in Malay, says the site handles everything from retail purchases to wholesale supply, delivers across the country, and takes questions, quote requests and orders on WhatsApp. The Contact Us page lists the number, +60 17-312 2220. Name the variety and the weight you want in the first message.
To compare prices before you message anyone, Green Diamond's homepage, linked here as Harga Senarai Kurma 2023, lists its date varieties with RM prices.
This guide is general food information, not medical advice. If you manage a health condition, ask your doctor or a dietitian how dates fit your diet.