are small dark brown oval shaped fruits with a hard inner pip, though they are often sold pitted.Health info: Due to the tannin content in dates it has been used to treat intestinal troubles. It has also been used as a syrup to treat sore throat.
How to choose: Dates should look soft and moist, try to avoid dates which look like they have dried out with white discolorations.
Climate and origin: Dates originated in the Persian Gulf and grow best in dry, hot, tropical climates.
Taste: Dates have a very sweet, almost caramel, flavor. As they are often only sold dried and not fresh, dates have a sticky and chewy texture.
Vitamins and other nutrients: Dates do not provide any sodium, fat, or protein, and therefore can be viewed as a pure carbohydrate providing low levels of fiber, potassium, calcium, and vitamin A.
Click here to compare these nutrition facts with other fruits.
| Nutrition Facts |
| Dates Deglet Noor |
| Serving Size 100g |
| Calories 282 |
| % Daily Value* |
| Total Fat 0.39g | 1% |
| Saturated Fat 0.032g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Total Carbohydrate 75.03g | 25% |
| Dietary Fiber 8g | 32% |
| Sugar 63.35g | ~ |
| Protein 2.45g | ~ |
| Vitamin A | 0% | • | Vitamin C | 1% |
| Calcium | 4% | • | Iron | 6% |
| *Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs. |
|
| Vitamins | %DV |
| Vitamin A 10IU | 0% |
| Retinol equivalents 0μg | ~ |
| Retinol 0μg | ~ |
| Alpha-carotene 0μg | ~ |
| Beta-carotene 6μg | ~ |
| Beta-cryptoxanthin 0μg | ~ |
| Vitamin C 0.4mg | 1% |
| Vitamin E 0.05mg | 0% |
| Vitamin K 2.7μg | 3% |
| Vitamin B12 0μg | 0% |
| Thiamin 0.052mg | 3% |
| Riboflavin 0.066mg | 4% |
| Niacin 1.274mg | 6% |
| Pantothenic acid 0.589mg | 6% |
| Vitamin B6 0.165mg | 8% |
| Folate 19μg | 5% |
| Folic Acid 0μg | ~ |
| Food Folate 19μg | ~ |
| Dietary Folate Equivalents 19μg | ~ |
| Choline 6.3mg | ~ |
| Lycopene 0μg | ~ |
| Lutein+zeazanthin 75μg | ~ |
|
| Minerals | %DV |
| Calcium 39mg | 4% |
| Iron 1.02mg | 6% |
| Magnesium 43mg | 11% |
| Phosphorus 62mg | 6% |
| Sodium 2mg | 0% |
| Potassium 656mg | 19% |
| Zinc 0.29mg | 2% |
| Copper 0.206mg | 10% |
| Manganese 0.262mg | 13% |
| Selenium 3μg | 4% |
| Water 20.53g | ~ |
| Ash 1.6g | ~ |
| Useful Stats |
Percent of Daily Calorie Target
(2000 calories) |
14.1% |
| Percent Water Composition |
20.53% |
| Protein to Carb Ratio (g/g) |
0.03g |
|
Substitutes with more vitamins: Apricot
Miscellaneous information: Date trees can be tapped for a sweet sap that can be made into molasses or alcohol.
