1 serving (24 grams) contains 66 calories, 0.4 grams of protein, 0.0 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
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
Source of Calories
About Organic whole dates
Organic whole dates are sweet, chewy fruits harvested from the date palm tree, primarily grown in Middle Eastern and North African regions. They have been a staple in Middle Eastern cuisine for centuries, often consumed fresh or dried. Nutritionally, dates are rich in natural sugars like glucose, fructose, and sucrose. They are also a source of dietary fiber, providing approximately 6.7 grams per 100 grams, along with essential minerals such as potassium, magnesium, and iron. Dates are low in fat and cholesterol, making them a heart-healthy food choice. Additionally, they contain small amounts of vitamin B6 and antioxidants like flavonoids and carotenoids, which support overall health.
Health Benefits
- Dates support digestive health due to their high dietary fiber content, which aids in preventing constipation.
- They provide a good source of potassium (696 mg per 100 grams), crucial for maintaining optimal heart function and regulating blood pressure.
- The antioxidants in dates, including flavonoids and carotenoids, help combat oxidative stress and reduce inflammation, supporting overall health.
- Dates contain magnesium (54 mg per 100 grams), which supports bone health and energy metabolism.
- Iron in dates (0.9 mg per 100 grams) contributes to red blood cell production and prevents anemia.
Dietary Considerations
Selection and Storage
Store organic whole dates in an airtight container in a cool, dry place away from direct sunlight. For extended freshness, refrigerate or freeze them.
Common Questions About Organic whole dates Nutrition
Are organic whole dates high in calories?
Yes, organic whole dates are calorie-dense due to their natural sugar content. A single date (approximately 24 grams) contains around 66 calories, mainly from carbohydrates. They are a great source of quick energy but should be eaten in moderation if you're monitoring caloric intake.
Can I eat organic whole dates on a keto diet?
No, organic whole dates are not suitable for a keto diet. They contain approximately 18 grams of carbohydrates per date, which is too high for the very low carb requirements of keto diets. Their natural sugars make them incompatible with keto eating.
What are the health benefits of organic whole dates?
Organic whole dates are packed with nutrients, including potassium, magnesium, and B vitamins like B6, which support heart health and brain function. They are also rich in antioxidants such as flavonoids and carotenoids, which help combat oxidative stress. However, their high sugar content makes them less ideal for those managing blood sugar levels.
What is the recommended serving size for organic whole dates?
The recommended serving size for organic whole dates is typically 2-3 dates, which provides about 120-200 calories, 4-5 grams of fiber, and essential nutrients like potassium. Eating them in moderation ensures you gain the nutritional benefits without consuming excessive sugar.
How do organic whole dates compare to other dried fruits like raisins or apricots?
Organic whole dates are higher in calories and natural sugars compared to raisins and dried apricots. For example, one date has about 66 calories, whereas one apricot has around 20 calories and one tablespoon of raisins has about 42 calories. However, dates provide more fiber, potassium, and antioxidants compared to these alternatives, making them a more nutrient-dense option.
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.
