Organic dates

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	0.1 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 Organic dates

Organic dates are the fruit of the date palm tree, native to the Middle East and North Africa, and a staple in Middle Eastern cuisine for thousands of years. Known for their natural sweetness and chewy texture, they contain an impressive nutritional profile. Dates are rich in energy, mostly from carbohydrates, primarily sugars like glucose and fructose. They also provide dietary fiber, several essential minerals such as potassium, magnesium, and copper, along with small amounts of B vitamins. Organic dates are unprocessed, ensuring they retain their nutritional value without additives or pesticides, making them an excellent choice for snacking or using in recipes like smoothies, baked goods, or salads.

Health Benefits

• Boosts energy levels due to natural sugars like glucose and fructose, providing 277 calories per 100 grams.
• Supports digestion with 7 grams of dietary fiber per 100 grams, aiding in preventing constipation.
• Promotes heart health with high potassium content (approximately 696 mg per 100 grams), which supports healthy blood pressure levels.

Dietary Considerations

Allergens: Contains None typically, although cross-contact may occur during packaging

Suitable for: Vegan, vegetarian, gluten-free, halal, kosher

Not suitable for: Low-carb diets, diabetic diets (may require portion control due to natural sugars)

Selection and Storage

Store organic dates in a cool, dry place in an airtight container to preserve their freshness and prevent moisture. Refrigeration extends shelf life up to a year.

Common Questions About Organic dates Nutrition

Are organic dates high in protein?

Organic dates contain very little protein, with approximately 0.2 grams of protein per date (about 24 grams). While they are not a significant protein source, they provide energy due to their high natural sugar content.

Can I eat organic dates on a keto diet?

Organic dates are generally not suitable for a keto diet due to their high carbohydrate content. A single date contains around 6 grams of carbs, primarily from sugar, which can exceed the daily carb limits of most keto plans.

What are the health benefits of organic dates?

Organic dates are a rich source of dietary fiber, providing about 1.6 grams per date, which supports digestive health. They also contain essential minerals such as potassium and magnesium, and are rich in antioxidants, which can help fight inflammation and promote overall health.

How many organic dates should I eat per day?

It's recommended to limit your intake to 3-5 organic dates per day, as they are calorie-dense (66 calories per date) and contain natural sugars. Consuming them in moderation ensures you get their nutritional benefits without excessive sugar or calorie intake.

How do organic dates compare to regular dates?

Organic dates are grown without synthetic pesticides or fertilizers, which may make them a better choice for those prioritizing cleaner eating. Nutritionally, they are similar to regular dates, offering fiber, natural sugars, and essential minerals. The difference usually lies in farming methods and environmental impact.

Data Sources & Scientific References