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 | 0.1 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
Source of Calories
About Raw dates
Raw dates are the edible fruits of the date palm tree (Phoenix dactylifera), which has origins in the Middle East and North Africa. They are a staple food in Middle Eastern cuisine and are enjoyed fresh or dried worldwide. Nutritionally, raw dates are high in natural sugars like glucose and fructose, making them a quick source of energy. They are also rich in dietary fiber, potassium, magnesium, and small amounts of iron. A 100-gram serving provides around 277 calories, 7 grams of fiber, and significant levels of B vitamins such as B6. Despite being sweet, they have a low glycemic index when consumed in moderation, thanks to their fiber content.
Health Benefits
- Improves digestion due to high dietary fiber content (7 grams per 100 grams).
- Supports heart health with potassium, which helps regulate blood pressure (696 mg per 100 grams).
- Boosts energy levels thanks to natural sugars like fructose and glucose.
- Contains antioxidants such as flavonoids and carotenoids that help fight free radicals.
- Contributes to red blood cell production with small amounts of iron (0.9 mg per 100 grams).
Dietary Considerations
Selection and Storage
Store raw dates in an airtight container in a cool, dark place for up to a few weeks, or refrigerate them for several months to retain freshness.
Common Questions About Raw dates Nutrition
Are raw dates high in protein?
Raw dates are not particularly high in protein; they contain about 0.2-0.4 grams of protein per date. They are primarily a source of carbohydrates and natural sugars, making them more suitable as an energy-boosting snack rather than a protein source.
Can I eat raw dates on a keto diet?
Raw dates are not ideal for a keto diet because they are high in carbohydrates, with one raw date typically containing around 5-8 grams of carbs, mostly from natural sugars. Keto diets require very low carb intake, so dates would often exceed the daily carb limit.
What are the health benefits and concerns of eating raw dates?
Raw dates are rich in potassium, magnesium, and dietary fiber, which can support heart health and digestion. However, they have a high natural sugar content, so individuals with diabetes or those monitoring sugar intake should consume them in moderation.
How many raw dates should I eat in a serving?
A typical serving size is 3-4 raw dates, providing approximately 60-100 calories. This quantity ensures you're benefiting from their nutritional content without excessive sugar intake.
How do raw dates compare to dried dates?
Raw dates have a slightly lower sugar concentration than dried dates as they retain more moisture. Dried dates are higher in calories and natural sugars per gram due to water content being removed, making raw dates a slightly better choice for those watching sugar intake.
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.
