1 serving (24 grams) contains 66 calories, 0.2 grams of protein, 0.0 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.0 mg | 0% | |
| Total Carbohydrates | 180 g | 65% | |
| Dietary Fiber | 16.0 g | 57% | |
| Sugars | 160.0 g | ||
| protein | 2.0 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 150 mg | 11% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 1670.0 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 Pitted date
Pitted dates are the fruit of the date palm (Phoenix dactylifera), native to the Middle East and North Africa, where they have been cultivated for over 5,000 years. Dates are prominently used in Middle Eastern, Mediterranean, and North African cuisines, often consumed fresh or dried. They are naturally sweet with a rich caramel-like flavor. Nutritionally, pitted dates are a dense source of carbohydrates, predominantly sugars, offering about 20-30 grams of carbs per serving (3-4 dates). They also provide dietary fiber (1.6 grams per serving), small amounts of protein, and micronutrients like potassium (167 mg per serving), magnesium, and B vitamins. They are cholesterol-free and contain antioxidants such as polyphenols, making them a healthy natural sweetener or snack option.
Health Benefits
- Rich in dietary fiber (1.6 grams per serving), supports digestive health and regular bowel movements.
- High potassium content (167 mg per serving) aids in maintaining healthy blood pressure and muscle function.
- Contains antioxidants like polyphenols, which combat oxidative stress and may reduce the risk of chronic diseases.
- Provides natural sugars for quick energy, making it an excellent pre-workout snack.
- Contains small amounts of magnesium (approx. 15 mg per serving), contributing to heart health and bone maintenance.
Dietary Considerations
Selection and Storage
Store pitted dates in an airtight container in a cool, dark place for up to 6 months. For longer storage, refrigeration can extend shelf life up to 1 year.
Common Questions About Pitted date Nutrition
Are pitted dates high in calories and sugar?
Yes, pitted dates are relatively high in calories and sugar. A single pitted Medjool date contains around 66 calories and 16 grams of natural sugar. While they are nutrient-rich, consuming them in moderation is recommended, especially if you're watching your calorie or sugar intake.
Can I eat pitted dates on a keto or low-carb diet?
Pitted dates are not suitable for a keto or low-carb diet due to their high sugar and carbohydrate content. One pitted date contains approximately 18 grams of carbs, which can quickly use up the daily carbohydrate allowance for these diets.
What are the health benefits of pitted dates?
Pitted dates are an excellent source of dietary fiber, which supports digestive health, and they also contain potassium, magnesium, and small amounts of iron and B vitamins. Additionally, their natural sugars provide a quick energy boost, making them a popular choice for athletes or as a pre-workout snack.
How many pitted dates should I eat in one serving?
A typical serving of pitted dates is 2-3 dates, which provides around 140-200 calories. Portion control is important due to their high sugar content. Pairing them with a source of protein or healthy fat can help balance blood sugar levels.
How do pitted dates compare to other natural sweeteners like raisins or honey?
Pitted dates are higher in dietary fiber compared to honey and contain more potassium than raisins. Dates are also a whole-food option with less processing compared to honey. However, all three are high in sugar, so portion control is key when using them as sweeteners.
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.
