1 serving (40 grams) contains 111 calories, 0.7 grams of protein, 0.1 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
655.6 | ||
|---|---|---|---|
% 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 | 177.5 g | 64% | |
| Dietary Fiber | 15.9 g | 56% | |
| Sugars | 157.4 g | ||
| protein | 4.3 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 151.5 mg | 11% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 1647.3 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
Source of Calories
About Kimia dates
Kimia dates are a soft, dark-hued variety of date fruit primarily cultivated in Iran. Known for their rich, caramel-like sweetness and moist texture, these dates are a staple in Middle Eastern and South Asian cuisine, often used in desserts or consumed as a healthy snack. They are dense in energy, providing approximately 20 calories per date (around 7.1 grams). Kimia dates are rich in natural sugars like fructose and glucose, alongside dietary fiber, making them a quick energy source. They also supply key nutrients such as potassium, magnesium, iron, and small amounts of vitamin B6. Additionally, they are free of fat and cholesterol, making them a wholesome snack option when consumed in moderation.
Health Benefits
- Supports energy levels due to natural sugars (fructose and glucose)
- Aids in digestive health as they provide dietary fiber (1.6 grams per 3 dates on average)
- Promotes heart health thanks to potassium, which helps regulate blood pressure
- Contributes to bone health with magnesium and calcium content
- Supports red blood cell production due to iron content, helping to prevent anemia
Dietary Considerations
Selection and Storage
Store Kimia dates in an airtight container at room temperature for up to two weeks or refrigerate for up to six months to maintain freshness and moisture.
Common Questions About Kimia dates Nutrition
Are Kimia dates high in calories?
Yes, Kimia dates are calorie-dense with approximately 23-25 calories per date (weighing about 8-10 grams). These dates are naturally rich in natural sugars like glucose and fructose, providing quick energy but should be consumed in moderation if monitoring calorie intake.
Can I eat Kimia dates on a keto diet?
Kimia dates are not ideal for a strict keto diet due to their high carbohydrate content, with about 6-7 grams of carbs per date. They may occasionally be used in smaller quantities to sweeten keto recipes if it fits within your daily carb limit, but should generally be avoided.
What are the health benefits of Kimia dates?
Kimia dates are rich in dietary fiber (about 1.6 grams per 100 grams), potassium, magnesium, and antioxidants like phenolic compounds, which support digestion, heart health, and reduce inflammation. However, their high sugar content may not be suitable for individuals managing blood sugar levels.
How many Kimia dates should I eat daily?
A recommended serving size is 2-3 Kimia dates per day, which provides balanced nutrition without excessive sugar intake. This portion offers approximately 50-75 calories and essential nutrients like potassium and fiber.
How do Kimia dates compare to Medjool dates?
Kimia dates are smaller, softer, and slightly sweeter compared to Medjool dates, which are larger, chewier, and have a more caramel-like flavor. Kimia dates are often favored for their smooth texture, while Medjool dates are commonly used in recipes requiring robust sweetness and volume.
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.
