Nutrition facts of dates

The fruit of the plum date, dates has been cultivated since ancient times. There are more than 100 different varieties of date palms, which grow best in desert regions. Dates hang in large clusters on trees and vary in texture from hard and dry varieties to semi-dry types such as loquat to large soft dates such as Medjool dates.

Although the dates appear to be dry, they are actually fresh fruits. Whole, fresh dates contain only 30% moisture, making them one of nature’s only natural “dried fruits.”

Widely known for their use in treating constipation, dates may not be attractive. But dates are rich in fiber and carbohydrates. They can serve as a good source of energy and can be used healthily in recipes for protein bars, breakfast porridge, and snacks.

Dates can also be helpful in adding moisture and sweetness to baked goods. They offer a good alternative to processed sugar. For those looking to tweak their carb intake, dates may not be the best option, as they are high in carbohydrates, sugar, and high on the glycemic index chart. A food with a high glycemic index is believed to raise blood sugar faster than another food that is lower on the table.

nutrition facts of dates intake

  • Serving size 1 date (8 g)
  • Per Serving% Daily Value *
  • Calories 23
  • Calories from Fat 0
  • Total Fat 0g 0%
  • Saturated Fat 0g 0%
  • Polyunsaturated fat 0g
  • Monounsaturated fat 0g
  • Cholesterol 0mg 0%
  • Sodium 0 mg 0%
  • Potassium 54.45 mg 2%
  • Carbohydrates 6.2g 2%
  • Dietary fiber 0.7g 3%
  • Sugars 5.3g
  • Protein 0.2g
  • Vitamin A 0% Vitamin C 0%
  • Calcium 0% Iron 0%

Based on a 2,000 calorie diet

Nutrition facts of dates, which are about one to two inches long, contain about 23 calories, 6.2 grams of carbohydrates, 5.3 grams of sugar, and 0.7 grams of fiber. But if you have diabetes and are experiencing low blood sugar, consuming a few dates can help bring your blood sugar level back to normal. On the other hand, if you are looking to reduce your carbohydrate intake and control your blood sugar levels, consumption dates can cause your blood sugar to spike.

Therefore, the portion that controls your portion of dates is important.

Health benefits of dates

Nutrition facts of dates have a good source of fiber, about three grams in one serving (about three dates). Studies have shown that people who consume adequate amounts of fiber have healthier weights. A high-fiber diet can also help regulate blood sugar, relieve constipation, and lower bad (LDL) cholesterol. Every time you increase your fiber intake, it is important to increase your water intake at the same time. Failure to do so can have the opposite effect and cause constipation.

Common questions about dates

  • What forms of dates are available for purchase?
  • What are extruded dates?

Marked dates can be purchased in package form: whole, chopped or extruded. Extrusion dates are coated with oatmeal, rice flour, or dextrose and are mainly used in baking. Date juice is also available to purchase and can be used to make baked goods or smoothies.

  • Collecting and storing dates

Although packaged dates, both boneless and boneless, are available year-round, the season for fresh dates is October through December. Dates should appear plump, shiny, and moist. They have a sticky, sweet, almost candied texture and a rich flavor.

Fresh dates have already traveled a long way to get to your grocery store, therefore they can keep for a week or two in the fridge in an airtight container. Packaged, dried dates can be stored at room temperature in an airtight container in a cool, dry place for about 6 months or in the refrigerator for up to a year.

  • Healthy ways to prepare dates

Dates provide flavor and moisture for baked goods, such as bread, muffins, cookies, and cakes. They can be served filled with meat or cheese as an appetizer or snack or can be served with dried fruits and nuts. Chopped dates can be added to yogurt, hot cereals, and protein bars.

  • To prevent sticking, you can shake the knife with flour.

As desired, substitute dates for raisins or apricots when preparing savory dishes, such as roasts.

  • Recipes with dates

Typically used as an additional natural sweetener, dates can also be used creatively in recipes. Stir up some delicious, protein-rich, high-fiber recipes with dates.


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