1 serving (50 grams) contains 140 calories, 3.0 grams of protein, 4.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
662.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.3 mg | 15% | |
| Sodium | 236.6 mg | 10% | |
| Total Carbohydrates | 118.3 g | 43% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 94.6 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 946.4 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dates with cheese
Dates with cheese is a popular appetizer or snack, commonly associated with Middle Eastern and Mediterranean cuisines, where dates are a staple. This dish pairs the natural sweetness of dates, which are high in natural sugars and fiber, with the creamy, savory flavor of cheese, often soft varieties like goat cheese or cream cheese. Dates provide a concentrated source of energy, while cheese adds protein and fat, creating a well-rounded nutritional profile. Together, they offer a balance of macronutrients and micronutrients such as calcium, potassium, and magnesium, making them both delicious and nutrient-dense.
Health Benefits
- Rich in dietary fiber from dates, supporting healthy digestion and regularity.
- High in calcium from cheese, promoting strong bones and teeth.
- Contains potassium, especially from dates, which supports healthy blood pressure and muscle function.
- Provides protein from cheese, aiding in muscle repair and overall body maintenance.
- Includes natural sugars from dates for a quick, sustained energy boost.
Dietary Considerations
Selection and Storage
Store dates in an airtight container in a cool, dry place, and refrigerate cheese to maintain freshness. Assemble shortly before serving to avoid texture changes.
Common Questions About Dates with cheese Nutrition
What is the nutritional content of dates with cheese?
Dates with cheese combine the natural sugars of dates with the protein and fat from cheese. A single serving of two medium-sized dates (about 48 calories each) paired with 1 ounce of cheese (around 100 calories, depending on type) provides roughly 5-7 grams of protein, 4-6 grams of fat, and 20-25 grams of carbohydrates. It is also a source of calcium, fiber, and small amounts of potassium and vitamins like B6.
Are dates with cheese suitable for a keto diet?
Dates are high in natural sugars and carbohydrates, with an average date containing around 18 grams of carbs. This makes them unsuitable for a strict keto diet, as they can quickly exceed daily carbohydrate limits. However, cheese is keto-friendly due to its high fat and low carbohydrate content, so the compatibility of this snack depends largely on your carb allowance.
What are the health benefits or concerns of eating dates with cheese?
Dates with cheese offer a balanced mix of quick energy from natural sugars and sustained energy from healthy fats and protein. This snack is beneficial for maintaining blood sugar during physical activities and provides a good dose of calcium, fiber, and antioxidants. However, dates are high in sugar, which may not be suitable for individuals with diabetes or those monitoring sugar intake. Moderation is key to enjoying their benefits without overloading on calories.
How much dates with cheese should I eat as a serving?
A recommended portion size is 2-3 dates paired with 1 ounce of cheese. This balances the snack at about 150-200 calories, making it a satisfying option without overconsumption. Keep in mind that larger quantities may quickly increase calorie, sugar, and fat intake, so adjust portions based on your dietary needs.
How do dates with cheese compare to other sweet-salty snacks?
Dates with cheese are a naturally sourced alternative to processed sweet-salty snacks like candy or chips. Compared to snacks like trail mix or peanut butter pretzels, they are lower in added sugars and rich in natural nutrients like fiber, potassium, and calcium. They can also be customized by choosing different types of cheese, such as goat cheese or cheddar, to suit your taste and nutritional preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
