1 serving (50 grams) contains 140 calories, 3.0 grams of protein, 4.5 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
666.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 238.1 mg | 10% | |
| Total Carbohydrates | 119.0 g | 43% | |
| Dietary Fiber | 14.3 g | 51% | |
| Sugars | 95.2 g | ||
| protein | 14.3 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 95.2 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 952.4 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 peanut butter
Dates paired with peanut butter are a popular snack, often enjoyed in Middle Eastern and Western cuisines. Dates are nutrient-dense fruits originating from the Middle East, known for their natural sweetness and chewy texture. They are a rich source of natural sugars, dietary fiber, and minerals like potassium and magnesium. Peanut butter, originating in North America, is a protein-packed spread made from ground peanuts. It complements dates by adding healthy fats and protein, making this combination a well-rounded snack. Together, they provide a balance of carbohydrates, fats, and proteins, offering quick energy and satiety.
Health Benefits
- High in dietary fiber from dates, promoting healthy digestion and aiding in maintaining regular bowel movements.
- Rich in potassium from dates, which helps regulate blood pressure and supports muscle function.
- Contains plant-based protein from peanut butter, which is crucial for muscle repair and maintenance.
- Provides healthy monounsaturated fats from peanut butter, supporting heart health and reducing bad cholesterol levels.
- Contains magnesium from both dates and peanut butter, important for bone health and energy production.
Dietary Considerations
Selection and Storage
Store dates in an airtight container to prevent drying out, and keep peanut butter in a cool, dry place or refrigerate if indicated on the packaging.
Common Questions About Dates with peanut butter Nutrition
Are dates with peanut butter high in protein?
Dates with peanut butter provide a moderate amount of protein due to the peanut butter. A serving of 2 dates (48g) with 1 tablespoon (16g) of natural peanut butter contains approximately 4-5 grams of protein. While it's not a high-protein snack, it can be part of a balanced diet.
Can I eat dates with peanut butter on a keto diet?
Dates with peanut butter are not suitable for a strict keto diet as dates are high in natural sugars and carbs. One Medjool date contains about 18g of carbs, which can quickly exceed the daily carb allowance for ketosis. For a lower-carb option, consider pairing peanut butter with celery or a smaller portion of berries.
What are the health benefits of eating dates with peanut butter?
Dates with peanut butter offer a combination of quick energy from natural sugars, fiber, and healthy fats. Dates provide potassium, magnesium, and antioxidants, while peanut butter adds protein and heart-healthy fats. However, due to their calorie density and high sugar content, they should be enjoyed in moderation.
What is the recommended portion size for dates with peanut butter?
A reasonable portion size is 2-3 dates with 1 tablespoon of natural peanut butter. This serving contains around 200-250 calories, making it a satisfying snack without being overly calorie-dense. Adjust portion sizes based on your dietary needs and activity levels.
Are dates with peanut butter healthier than other sweet snacks?
Dates with peanut butter are a healthier sweet snack compared to processed treats like candy bars due to their natural sugars, fiber, and nutrient content. However, they are calorie-dense, similar to nuts and dried fruits, so portion control is key to maintaining a balanced diet.
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.
