Calories in Fruits and Vegetables

Calories in dates


calories in dates, An important piece of information that everyone should know. Especially in a country like Saudi Arabia, As the intake of dates increases among different age groups.

In the following article, we explain the calories in dates. of various kinds, In addition to knowing the other nutrients that are present in dates.


Calories in dates

Dates are among the sweetest fruits in nature. So much so that some may wonder, Is it healthy for me to eat dates, With all that large amount of calories inside it.

but as a fruit, It also provides beneficial micronutrients and some fiber.

For this; You should eat dates in moderation. But it is by no means a calorie-free food.

Also, one date, which weighs an average of (8 gm), contains 23 calories. and 0.2 g of protein, and 6g of carbohydrates.

The date does not contain any fat. Other than that, dates are a good source of potassium, magnesium and iron.

A date contains 0.6 grams of fiber. and sugars of 5 g, 0.2 grams of protein. and potassium with a weight of 53 mg, and magnesium: 3.4 milligrams, and iron with a weight of 0.1 mg.


Carbohydrates in dates

One date contains 6 grams of carbohydrates. Most of it comes from sugar.

Moreover, The taste of dates is very sweet, comes because it is high in fructose, It is twice the sweetness of glucose.

And with just over half a gram of fiber in an average date, sugar content increases, The fiber decreases as the fruit ripens.

despite its sweetness, Surprisingly, dates are a low-glycemic food


Fat in dates

Dates are not a source of fat at all.


The protein in dates

Dates provide a small amount of protein. Where other protein sources should be included, Like lean meats, fish, nuts, seeds, and legumes to meet your daily needs.


Vitamins and minerals

Dates are a good source of potassium, magnesium and iron.

Dates also provide six essential B vitamins. Including folic acid and pantothenic acid.

Also, dates contain a high percentage of polyphenols. It is a type of antioxidant that protects against cellular damage. In addition to beneficial phytoestrogens.


Health benefits of dates

The micronutrients and plant compounds found in dates are associated with many health benefits. As:


Cancer protection

Dates contain antioxidant and anti-inflammatory properties that are linked to cancer prevention.

When testing date extract, Researchers have found an amazing ability to scavenge free radicals and antitumor activity


Promote heart health

Dates provide potassium. It is an essential electrolyte for the cardiovascular system.

Moreover, potassium has well-established effects in lowering high blood pressure.

Dates are also very low in sodium and provide some fiber. These three factors support the consumption of dates for heart health.


Promote bone health

Dates contain magnesium, which is important in bone formation. Magnesium deficiency is associated with an increased risk of osteoporosis.

It is preferable to obtain magnesium from food sources rather than supplements because it reduces the risk of toxicity.


Reducing menopausal symptoms

Dates contain isoflavones. commonly associated with soy products, It is a type of phytoestrogen that helps reduce the annoying symptoms of menopause.

Moreover, dates contain the highest concentration of isoflavones; for this reason, Dates are being studied for their ability to provide natural relief from the symptoms of menopause.


Stability of blood sugars

with dates, A small amount can go a long way, and when used in place of concentrated sweeteners.

such as juices and refined sugars, Dates impart sweetness without causing major spikes in blood sugar levels.


Types of dates

Dates have existed since prehistoric times. Where it is believed that it was cultivated 8000 years ago, specifically in the Middle East, There are currently more than 100 different types of palm trees.

The dates hang in large clusters atop the towering palms and range in texture from hard and dry to semi-dry. large and soft dates, Like the Medjool dates (also known as the Queen of Dates).

Although dates may look dried out, However, they are actually fresh fruits.

Whole fresh dates contain only 30% moisture. making it one of the only naturally occurring “dried fruits”.

To extend the shelf life of dates, Several dates are left on a palm tree until they are fully ripe.

Pitted dates can be bought whole or cut. The hollowed-out dates are coated with oatmeal, rice flour, or dextrose for use in baking.

Date juice is also available and can be used to make baked goods or smoothies.


Calories in dates of different types

Chopped dates

Chopped dates contain 120 calories. and 31 grams of carbohydrates, In addition to being fat free, And one gram of protein



Dates contain 23 calories. and 6.23 grams of carbohydrates, and 0.03 grams of fat, and 0.2 grams of protein.


Barhi dates

Barhi dates contain 23 calories. and 6.23 grams of carbohydrates, and 0.03 grams of fat, and 0.2 grams of protein.


Luxurious Majdool Dates

There are approximately 110 calories in the luxurious Majdoul dates. 31 grams of carbohydrates. Without protein or fat.


Medjool Dates

Scheduled dates contain 66 calories. And it also contains 17.99 grams of carbohydrates. and 0.04 grams of fat, and 0.43 grams of protein.


Pitted dates (Ajwa)

This type of date contains 130 calories. 32 grams of carbohydrates. and half a gram of protein, And without fat at all.


Hard pitted dates (Ajwa hard)

This date contains 130 calories. 32 grams of carbohydrates, half a gram of protein, And without fat.


Pitted Dates (Mariani)

This type of date also contains 120 calories. 30 grams of carbohydrates. and 1 gram of protein, And without fat.


Store dates

for the longest shelf life, You should stock up on dates, Whether it is soft and semi-soft items in the refrigerator, Where you will keep it for up to 18 months.

It keeps at room temperature for up to a year.

Packaged dried dates are also sterilized to prevent mold growth.

You can store them at room temperature in an airtight container in a cool, dry place for about 6 months.

It can also be kept in the refrigerator for up to a year.


Uses of dates in foods

Dates provide all-natural moisture and sweetness to baked goods. Such as bread, cake, biscuits and pies.

It can also be served stuffed with meat or cheese as an appetizer or snack, or served with dried fruits and nuts.

Moreover, you can add chopped dates to yogurt, hot cereal, smoothies, salads, and salads.

You can also try replacing them with raisins or apricots when tasting salty dishes. Like roasting or stewing.

You can also add it to pickles to add sweetness and balance other flavors.


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