Date Nutrition Facts,
Health Benefits of Dates
All about date nutritional information, date benefits, nutrients in dates, calories in dates, date nutritional benefits
We are probably more familiar with dried dates, or the sticky version we purchase from the supermarket, but should your local store sell fresh dates then you are in for a real treat. Either way they are deliciously sweet as the fruit is naturally packed with sugar.
Dates are high in calories, approx. 282 calories per serving (100g or 3.5oz), but they contain no cholesterol and almost no fat. They are bursting with fiber, which helps our digestion and may even inhibit bowel cancer.
In the table below we show the nutrition value for one variety of dried date, unfortunately the USDA (US Department of Agriculture) does not have a measure for fresh dates.
Dates provide a good source of iron, copper and magnesium which all work together to build and repair blood cells and prevent anemia. They also provide a good amount of potassium, thought to help give us healthy cardiovascular function.
Research into the glycemic index of dates is not conclusive as they can vary enormously dependant on the variety. Some are considered low, whilst some are high, therefore it’s best to assume they are high, so eat in moderation. They are though, a healthy snack if you have a sweet tooth, replacing unhealthy sugary snacks that you may otherwise eat.
Nutritional Value of Dates
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Dates, deglet noorNutritional value per 100 g (3.5 oz)
Refuse: 10% (Pits)
Scientific Name: Phoenix dactylifera |
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| Proximates: | | Water | 20.53 g | | Energy | 1178 kJ (282 kcal) | | Protein | 2.45 g | | Carbohydrates | 75.03 g | | Total Fat: | 0.39 g | | Fiber | 8.0 g | | Cholesterol | 0 mg | | Minerals: | | Calcium, Ca | 39 mg (4 %) | | Iron, Fe | 1.02 mg (6 %) | | Magnesium, Mg | 43 mg (11 %) | | Phosphorus, P | 62 mg (6 %) | | Potassium, K | 656 mg (14 %) | | Sodium, Na | 2 mg (0.1 %) | | Zinc, Zn | 0.29 mg (2 %) | | Copper, Cu | 0.206 mg (11 %) | | Manganese, Mn | 0.262 mg (13 %) | | Selenium, Se | 3.0 mcg (4 %) | | Vitamins: | | Vitamin C | 0.4 mg (0.7 %) | | Thiamine (Vit. B1) | 0.052 mg (3.5 %) | | Riboflavin (Vit. B2) | 0.066 mg (4 %) | | Niacin (Vit. B3) | 1.274 mg (6 %) | | Pantothenic acid (B5) | 0.589 mg (6 %) | | Vitamin B6 | 0.165 mg (8 %) | | Folate (Vit. B9) | 19 mcg (5 %) | | Vitamin A | 10 IU (0.2 %) | | Vitamin E | 0.05 mg (0.3 %) | | Vitamin K | 2.7 mcg (3 %) | | Percentages are relative to US Recommended Daily Intake (RDI) for adults. | Source: USDA National Nutrient Database for Standard Reference
See Also:
Calories in Dates
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