Apis India Masala Dates Tamarind: Calories, Nutrition Facts & Health Guide
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Perplexity Apis India MISK Masala Dates – Tamarind are ready-to-eat deseeded dates coated in tamarind (imli) and Indian spice mix. Per 30g serving (~3–4 dates): ~83 calories, 0.5g protein, 22g carbs, 2g fiber, 20g natural sugars, 0g fat, ~85mg sodium. Dates are naturally fat-free and dense in natural sugars with a moderate glycemic index of 46–55 across varieties. The tamarind adds tartness and trace antioxidants; the masala seasoning contributes sodium. A flavourful portion-controlled snack rooted in India's date-growing tradition.
Quick Nutrition Facts
Per About 3–4 dates (30g)
| Nutrient | Amount |
|---|---|
| Calories | 83 kcal |
| Protein | 0.5g |
| Carbohydrates | 22g |
| Fiber | 2g |
| Sugars | 20g |
| Fat | 0g |
| Sodium | 85 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
Dates are one of nature's most concentrated natural sugar sources — 20g of sugar per 30g serving is significant. The 2g fiber softens the glycemic blow somewhat, but GI values of 46–55 mean blood sugar still rises meaningfully. The virtually zero fat and protein content means nothing in this snack slows glucose absorption; eating dates alone causes a faster rise than pairing them with nuts or yogurt. The masala seasoning adds ~70–90mg sodium, which is moderate but worth tracking for anyone on a sodium-restricted diet. For healthy adults, 30g (3–4 dates) is a satisfying, energising snack; for people managing diabetes or insulin resistance, pair with protein and limit to 2–3 dates per sitting.
Myth Busters
MYTH #1: Masala dates are low-calorie because they're fruit.
TRUTH: Dates are one of the most calorie-dense fruits. At 277 kcal per 100g — close to dried fruits like raisins — a small 30g portion already delivers 83 calories almost entirely from sugar. 'Fruit' does not mean low-calorie for dried or semi-dried forms. USDA FoodData Central — Dates, Medjool (FDC ID 168191); PubMed — Nutritional and Functional Properties of Dates: A Review (Al-Shahib & Marshall, 2003)
MYTH #2: Dates have a very high glycemic index and should be avoided by diabetics.
TRUTH: Research across five date varieties found GI values of 43–55 in healthy subjects and 44–53 in diabetics — in the low-to-medium GI range, comparable to whole-grain bread. A 2023 systematic review concluded dates do not significantly worsen blood glucose control when consumed in portion-controlled amounts. PubMed — Glycemic Indices of Five Varieties of Dates in Healthy and Diabetic Subjects (Al-Farsi & Lee, 2011); PMC — Effect of Date Consumption on Blood Glucose and Metabolic Variables: Systematic Review (2023)
MYTH #3: The masala spice coating makes masala dates unhealthy.
TRUTH: The spice mix (tamarind, chilli, cumin, salt) adds flavour with minimal calories. Tamarind is rich in antioxidants and B vitamins. The primary nutritional concern with masala dates is the natural sugar content of the date itself, not the spice coating. Healthline — 8 Impressive Health Benefits of Tamarind; USDA FoodData Central — Dates, Medjool (FDC ID 168191)
MYTH #4: Dates are a good protein snack.
TRUTH: Dates provide only 1.8g protein per 100g — under 0.5g in a typical 30g serving. They are an energy (carbohydrate) snack, not a protein snack. Pairing with a protein source like roasted chickpeas, paneer, or nuts is necessary for meaningful protein intake. USDA FoodData Central — Dates, Medjool (FDC ID 168191); PubMed — Nutritional and Functional Properties of Dates: A Review (Al-Shahib & Marshall, 2003)
MYTH #5: Eating masala dates before a workout provides sustained energy.
TRUTH: Dates provide quick-release sugars (GI 46–55) that peak in the bloodstream within 30–45 minutes. They are best for immediate pre-workout fuel (15–30 minutes before), not sustained slow-release energy. For sustained energy, pair with a fat or protein source. PubMed — Glycemic Indices of Five Varieties of Dates in Healthy and Diabetic Subjects (Al-Farsi & Lee, 2011); PMC — Effect of Date Consumption on Blood Glucose and Metabolic Variables: Systematic Review (2023)
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | At 83 kcal for 30g with no fat or protein, masala dates are a moderate-calorie, low-satiety snack. Natural sugar density makes it easy to overeat. Portion control (3–4 dates max) is essential — they work as a sweet craving fix but not as a filling snack. USDA FoodData Central — Dates, Medjool (FDC ID 168191); PubMed — Nutritional and Functional Properties of Dates: A Review (Al-Shahib & Marshall, 2003) |
| Muscle Gain |  | Under 0.5g protein per serving provides essentially no support for muscle protein synthesis. The fast-release carbs could assist post-workout glycogen replenishment, but dates alone offer negligible benefit for muscle-building nutrition. USDA FoodData Central — Dates, Medjool (FDC ID 168191) |
| Diabetes Management | | A low-to-medium GI (46–55) and a 2023 meta-analysis showing no significant blood glucose worsening make dates better than high-GI sweets. However, 20g sugar per 30g serving is substantial. Limit to 2 dates, pair with protein, and monitor individual response. PubMed — Glycemic Indices of Five Varieties of Dates in Healthy and Diabetic Subjects (Al-Farsi & Lee, 2011); PMC — Effect of Date Consumption on Blood Glucose and Metabolic Variables: Systematic Review (2023) |
| PCOS Management | | The moderate GI and natural antioxidant content make dates preferable to refined-sugar sweets for PCOS. Still, 20g sugar per small serving can spike insulin in sensitive individuals. Pairs better with fat (almond butter) or protein to blunt the response. PMC — Effect of Date Consumption on Blood Glucose and Metabolic Variables: Systematic Review (2023); PubMed — Glycemic Indices of Five Varieties of Dates in Healthy and Diabetic Subjects (Al-Farsi & Lee, 2011) |
| Pregnancy Nutrition |  | Dates are well-studied in pregnancy — research suggests regular date consumption in the third trimester may support cervical ripening and reduce the need for labour induction. They also provide iron, folate, potassium, and magnesium. The masala coating is safe in moderate amounts; watch sodium intake if managing gestational hypertension. PubMed — Nutritional and Functional Properties of Dates: A Review (Al-Shahib & Marshall, 2003); PMC — Effect of Date Consumption on Blood Glucose and Metabolic Variables: Systematic Review (2023) |
| Viral/Flu Recovery | | Dates provide quick-absorbing energy when appetite is low, plus potassium and magnesium depleted during fever and sweating. The tamarind adds vitamin C and antimicrobial compounds. Easy to eat, gentle on the stomach, and more nutrient-dense than most processed recovery snacks. Healthline — 8 Impressive Health Benefits of Tamarind; PubMed — Nutritional and Functional Properties of Dates: A Review (Al-Shahib & Marshall, 2003) |
PERSONALIZED NUTRITION
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Blood Sugar Response to Apis India Masala Dates – Tamarind (Imli)
Dates have a low-to-moderate glycemic index of 46–55 depending on variety. With 20g of natural sugars and 2g fiber in a 30g serving — and virtually no fat or protein to slow absorption — blood glucose rises moderately, typically peaking around 30–45 minutes post-ingestion. The fiber content provides limited buffering; the lack of fat or protein means the rise is faster than a mixed snack. A 2023 systematic review confirmed dates produce a moderate, controlled postprandial glucose response in both healthy and diabetic subjects. PubMed — Glycemic Indices of Five Varieties of Dates in Healthy and Diabetic Subjects (Al-Farsi & Lee, 2011); PMC — Effect of Date Consumption on Blood Glucose and Metabolic Variables: Systematic Review (2023)
Estimated Glucose Response (30g serving, ~3–4 dates)
*Estimated curve based on GI research for Medjool and other date varieties. Individual responses vary by date variety, ripeness, and metabolic health. Not medical advice.*
How to flatten the spike
- Limit to 3–4 dates (30g) per sitting rather than eating from the full pack.
- Pair with a protein source — roasted peanuts, paneer, or Greek yogurt — to blunt the glucose rise.
- Avoid eating masala dates as a standalone evening snack if you are managing blood sugar, as insulin sensitivity naturally drops later in the day.
Cultural Significance
Dates (khajoor) hold a revered place in Indian, Middle Eastern, and South Asian food culture. In India, dates have been consumed for centuries as a festive and medicinal food — distributed during Eid, eaten to break Ramadan fasts, and prescribed in Ayurvedic practice for energy and digestion. Apis India's MISK brand bridges this heritage with contemporary Indian street-food flavours by coating khajoor in tamarind-imli and chilli-lime masalas, referencing the chaats and imli-based snacks beloved across North India. Launched in March 2026, MISK positions masala dates as a 'bold snacking twist' — a premium impulse snack for health-curious urban consumers who want something sweet, tangy, and culturally familiar without the guilt of candy or fried snacks. The tamarind flavour in particular echoes the iconic imli chutney served at roadside stalls from Delhi to Mumbai.
Compare & Substitute
Apis India Masala Dates – Tamarind (Imli) vs Similar Foods
| Nutrient | Medjool Dates + Almond Butter (DIY) | Roasted Chana (Desi Chickpeas) with Chaat Masala | Tamarind Rice (Puliyogare) — small portion | Dried Amla (Indian Gooseberry) with Chilli Salt |
|---|---|---|---|---|
| Calories | 130 kcal | 120 kcal | 90 kcal | 45 kcal |
| Protein | 3g | 7g | 2g | 0.5g |
| Carbohydrates | 22g | 20g | 20g | 10g |
| Fat | 5g | 2g | 1g | 0g |
Frequently Asked Questions
How many calories are in Apis India Masala Dates Tamarind?
A 30g serving (about 3–4 dates) contains approximately 83 calories, all from natural sugars in the dates. Per 100g the calorie count is roughly 277 kcal — comparable to other dried fruit snacks.
Are masala dates healthy?
Masala dates are a more nutrient-dense sweet snack than candy or fried snacks — they provide potassium, magnesium, iron, and natural fiber. The tamarind coating adds antioxidants. However, natural sugar content (20g per 30g serving) is significant; portion control matters, especially for people managing blood sugar.
Can diabetics eat Apis India Masala Dates?
In small, portion-controlled amounts, yes. Dates have a low-to-moderate glycemic index of 46–55, and a 2023 meta-analysis found dates do not significantly worsen blood glucose control. Limit to 2–3 dates, pair with protein or fat, and monitor your individual response.
What is the difference between Apis India MISK Tamarind and plain khajoor?
MISK Masala Dates are deseeded, sliced Medjool-style dates infused with a tamarind-imli spice mix. Compared to plain dates, the masala version adds tartness from tamarind, a mild spice kick, and notably more sodium (from the salt in the seasoning). The base nutritional profile — calories, carbs, sugar — remains similar to plain dates.
Are Apis India Masala Dates vegan and gluten-free?
Based on the ingredient list (dates, tamarind extract, spice mix), the product appears to be vegan and free of wheat/gluten. However, as with any packaged food, verify the allergen statement on the label at time of purchase, especially since spice mixes may be processed in shared facilities.
How much sodium is in Apis India Masala Dates Tamarind?
Sodium from plain dates is negligible (~1mg/100g), but the masala seasoning adds an estimated 70–90mg sodium per 30g serving. This is moderate — about 4% of the 2,300mg daily limit — but adds up if you eat multiple servings or pair with other salty snacks.
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