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Home Foods Nutrition

Amazing Nutrition Facts of Dates (Medjool)

by The Editors
January 5, 2022
in Nutrition
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Nutrition Facts in Dates
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Dates (Phoenix dactylifera) are an edible sweet fruit of Date Palm trees belongs to the family Arecaceae. They are widely cultivated across the Middle East, North Africa, South Asia, and many tropical regions worldwide. Depending on the variety, the color of fresh dates ranges from bright red to bright yellow. Dates can be eaten as both fresh or dried. In addition to sweetness, dates also contain essential vitamins and minerals. Medjool and Deglet Noor dates are the most commonly consumed varieties.

Nutrition in Dates

According to the USDA data, the nutritional value of Deglet Noor dates (100 g) are as follows.

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NutrientValue
Calories282
Carbohydrates75.03 g
Sugars63.35 g
Fiber8 g
Protein2.45 g
Fat0.39 g
Water20.53 g
Nutrition Table of Dates (100g)

Vitamins in Dates

According to the USDA data, vitamins and their quantity in Deglet Noor dates (100 g) are as follows.

VitaminsQuantity
beta-Carotene6 μg
lutein zeaxanthin75 μg
Vitamin A10 IU
Thiamine (B1)0.052 mg
Riboflavin (B2)0.066 mg
Niacin (B3)1.274 mg
Pantothenic acid (B5)0.589 mg
Vitamin B60.165 mg
Folate (B9)19 μg
Vitamin C0.4 mg
Vitamin E0.05 mg
Vitamin K2.7 μg
Nutrition Table of Vitamins in Dates (100g)

Minerals in Dates

According to the USDA data, minerals and their quantity in Deglet Noor dates (100 g) are as follows.

MineralsQuantity
Calcium39 mg
Iron1.02 mg
Magnesium43 mg
Manganese0.262 mg
Phosphorus62 mg
Potassium656 mg
Sodium2 mg
Zinc0.29 mg
Nutrition Table of Minerals in Dates (100g)

Health benefits of Dates

  1. Support heart health
  2. Improve bone health
  3. Blood sugar control
  4. Improve brain health
  5. Promote natural Labor

FAQ

Is people with diabetes can eat dates?

Dates are very high in sweet content. Hence, eating dates in moderation is unlikely to excessively increase a person’s blood sugar, even if they have diabetes.

Is eating dates during pregnancy is good?

Yes. Dates are a great source of folate, an essential nutrient required during pregnancy because it prevents severe birth defects such as spina bifida.

What are the most popular Middle Eastern dates varieties?

Barhi, Thoory, Halawi, Medjool, Khadrawy, Deglet Noor, Fard, Zahidi, Dayri, Zaghloul are the most popular Middle Eastern dates varieties.

Tags: nutrition facts for datesnutrition facts of dates
The Editors

The Editors

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