Dried date

Fruit

Item Rating: 69/100

1 serving (24 grams) contains 66 calories, 0.4 grams of protein, 0.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		664.8
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		180 g	65%
	Dietary Fiber	16.1 g	57%
	Sugars	159.6 g
protein		4.3 g	8%
Vitamin D		0 mcg	0%
Calcium		153.6 mg	11%
Iron		2.2 mg	12%
Potassium		1670.4 mg	35%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 4 cal (0.6%)

Protein: 17 cal (2.3%)

Carbs: 720 cal (97.1%)

About Dried date

Dried dates are the dehydrated version of dates, sweet fruits harvested from date palm trees primarily cultivated in the Middle East and North Africa. They hold a significant place in cuisines such as Middle Eastern, North African, and South Asian, and are widely used in desserts, smoothies, and snacks. These naturally sweet fruits are rich in carbohydrates, specifically natural sugars, while also providing dietary fiber. They contain small amounts of key nutrients such as potassium, magnesium, iron, and vitamin B6. Despite their high sugar content, dried dates are considered nutritious due to their dense energy profile and variety of essential minerals.

Health Benefits

• Rich in dietary fiber (7 grams per 3.5 ounces), supporting digestion and improving gut health.
• Contains potassium (about 696 mg per 3.5 ounces), essential for maintaining proper heart function and regulating blood pressure.
• Provides magnesium (54 mg per 3.5 ounces), which supports bone health and energy production.
• Packed with natural sugars like glucose and fructose, providing a quick energy source for active individuals.
• Contains antioxidants like polyphenols, which have anti-inflammatory properties and may support overall cellular health.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, halal, kosher

Not suitable for: Low-carb diets, diabetes management diets (if consumed in large quantities)

Selection and Storage

Store dried dates in an airtight container in a cool, dry place or refrigerate them for extended freshness. Avoid direct sunlight to prevent drying out.

Common Questions About Dried date Nutrition

Are dried dates high in protein and calories?

Dried dates are not a significant source of protein, providing about 1.8 grams of protein per 100 grams. They are, however, calorie-dense, with approximately 277 calories per 100 grams, primarily due to their high natural sugar content.

Can I eat dried dates on a keto diet?

Dried dates are not suitable for a keto diet as they are high in carbohydrates, with about 75 grams of carbs per 100 grams. Their natural sugar content makes them incompatible with the low-carb requirements of a ketogenic diet.

What are the health benefits and concerns of eating dried dates?

Dried dates are a good source of fiber, potassium, magnesium, and antioxidants, which can benefit digestion and heart health. However, they are very high in natural sugars, so consuming them in moderation is important, especially for those with diabetes or those watching their sugar intake.

How many dried dates should I eat per day?

A typical serving size is 2-4 dried dates, providing about 120-200 calories and a significant energy boost. Eating within this range is sufficient for most people, but portion sizes may vary based on your dietary goals and calorie needs.

How do dried dates compare to fresh dates, and how can I use them in recipes?

Dried dates have a more concentrated flavor and higher calorie and sugar content compared to fresh dates due to lower water content. They are excellent in baking, smoothies, and energy bars, but fresh dates are better for direct snacking if you want less sugar per serving.

Data Sources & Scientific References