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 | 0.2 g | 1% | |
| 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 Pitted dates
Pitted dates are the fruit of the date palm tree, native to the Middle East and North Africa, and widely cultivated in arid climates. They have a sweet, caramel-like flavor and velvety texture, making them a popular ingredient in Middle Eastern cuisine and desserts worldwide. Nutritionally, dates are rich in natural sugars, fiber, and essential minerals like potassium, magnesium, and iron. They are an excellent source of quick energy and a nourishing alternative to refined sugars while also providing a modest amount of antioxidants such as flavonoids, phenolic acids, and carotenoids.
Health Benefits
- Rich in dietary fiber, aiding digestion and supporting gut health.
- High in potassium, which helps regulate blood pressure and supports heart health.
- Contains magnesium for energy production and muscle function.
- Provides iron, contributing to red blood cell production and preventing anemia.
- Offers antioxidants like flavonoids, which protect cells from oxidative damage.
Dietary Considerations
Selection and Storage
Store pitted dates in an airtight container at room temperature for up to a month or refrigerate to extend freshness up to six months.
Common Questions About Pitted dates Nutrition
Are pitted dates high in calories?
Yes, pitted dates are relatively high in calories. One pitted date typically contains around 20-25 calories, depending on its size. They are also high in natural sugars, providing quick energy, making them ideal for a snack or pre-workout boost.
Can I eat pitted dates on a keto diet?
Pitted dates are not suitable for a keto diet due to their high carbohydrate content. A single date can have around 5-6 grams of carbs, mostly from natural sugars, which can easily exceed the daily carb limit for a strict keto regimen.
Are pitted dates healthy to eat?
Yes, pitted dates offer health benefits as they are rich in dietary fiber, potassium, magnesium, and antioxidants. However, they are high in natural sugars, so moderation is key, especially for individuals managing blood sugar levels.
How many pitted dates should I eat in a day?
A recommended serving size is about 2-4 pitted dates per day, depending on your nutritional goals and calorie needs. This portion provides energy and nutrients without overloading on natural sugars and calories.
How do pitted dates compare to dried figs in terms of nutrition?
Pitted dates are higher in sugar and calories compared to dried figs; dates have about 20-25 calories per piece, while dried figs have around 15-20 calories each. Both are rich in fiber, but dates provide more potassium, while figs are slightly higher in calcium.
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.
