1 serving (25 grams) contains 69 calories, 0.5 grams of protein, 0.1 grams of fat, and 18.4 grams of carbohydrates.
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Nutrition Information
Calories |
692.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5 mg | 0% | |
| Total Carbohydrates | 184 g | 66% | |
| Dietary Fiber | 15 g | 53% | |
| Sugars | 158.5 g | ||
| protein | 4.5 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 542.5 mg | 11% | |
* 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 Red dates
Red dates, also known as jujubes, are small, sweet fruits originating from the Ziziphus jujuba tree, native to China and popular in East Asian, Middle Eastern, and Southeast Asian cuisines. These fruits can be consumed fresh or dried and are often used in teas, desserts, and traditional medicinal tonics. Red dates are relatively low in calories and are rich in key nutrients, including vitamin C, potassium, and iron. They also contain natural sugars, dietary fiber, and an array of phytonutrients such as flavonoids and polysaccharides that contribute to their health-promoting effects.
Health Benefits
- Boosts immunity due to their high vitamin C content, which supports the immune system and collagen production.
- Improves digestion with a significant amount of dietary fiber, aiding in bowel regularity and gut health.
- Supports red blood cell production and prevents anemia with their iron content, essential for delivering oxygen throughout the body.
- Provides antioxidants, such as flavonoids, which help combat oxidative stress and may reduce inflammation.
- Enhances cardiovascular health through potassium, which helps regulate blood pressure and supports heart function.
Dietary Considerations
Selection and Storage
Store dried red dates in an airtight container in a cool, dry place for up to 6 months. Fresh red dates should be refrigerated and consumed within 1-2 weeks.
Common Questions About Red dates Nutrition
What is the nutritional content of red dates?
Red dates, also known as jujube, are low in protein (around 1 gram per 100 grams) but high in carbohydrates, providing roughly 79 calories per 100 grams. They are rich in vitamin C (69 mg per 100 grams), potassium, and antioxidants like flavonoids, which are beneficial for overall health.
Can I eat red dates on a keto or low-carb diet?
Red dates are not ideal for keto or low-carb diets due to their high carbohydrate content — about 20 grams of carbs per 100 grams. They are better suited for those on moderate or higher carb diets or for use in small quantities as a natural sweetener.
What are the health benefits of red dates?
Red dates are packed with antioxidants and vitamin C, which boost immunity and fight free radical damage. They are also believed to support digestion due to their dietary fiber (around 3 grams per 100 grams) and help improve energy levels thanks to their natural sugars.
How many red dates should I eat per day?
It is recommended to consume 2-4 red dates per day as part of a balanced diet. This portion size provides roughly 50-100 calories and allows you to enjoy their benefits without excessive calorie or sugar intake.
How do red dates compare to dried dates in nutrition and taste?
Red dates are less sweet and contain slightly fewer calories and natural sugars compared to dried dates, making them a lighter option. They also have higher levels of antioxidants and vitamin C compared to traditional dried dates, which are richer in calories and natural sweetness.
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.
