Stuffed date

Dessert

Item Rating: 67/100

1 serving (30 grams) contains 90 calories, 1.0 grams of protein, 1.5 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		708.7
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	3.9 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		39.4 mg	1%
Total Carbohydrates		157.5 g	57%
	Dietary Fiber	15.7 g	56%
	Sugars	141.7 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		118.1 mg	9%
Iron		2.4 mg	13%
Potassium		1181.1 mg	25%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 106 cal (13.8%)

Protein: 31 cal (4.1%)

Carbs: 630 cal (82.1%)

About Stuffed date

Stuffed dates are a sweet and nutrient-rich snack or dessert often enjoyed in Middle Eastern and Mediterranean cuisines. Dates, the fruit of the date palm tree, originate from regions like the Middle East and North Africa, where they have been a dietary staple for centuries. Typically, Medjool or Deglet Noor dates are used for stuffing, and they are commonly filled with ingredients such as nuts, cheese, or nut butter to enhance both taste and texture. Dates are naturally high in carbohydrates, primarily glucose and fructose, providing quick energy. They are also rich in dietary fiber, potassium, magnesium, and small amounts of iron and B vitamins, making them a wholesome addition to a balanced diet.

Health Benefits

• Dates are high in dietary fiber (1.6 grams per date), which supports digestive health and helps prevent constipation.
• Contains potassium (167 mg per date), vital for maintaining proper muscle function and heart health.
• Rich in magnesium (15 mg per date), which is essential for strong bone health and energy production.

Dietary Considerations

Allergens: Contains nuts (if stuffed with almonds, walnuts, or peanuts), dairy (if stuffed with cheese)

Suitable for: Vegetarian diets, vegan diets when stuffed with plant-based ingredients

Not suitable for: Low-carb diets, nut-free diets (if stuffed with nuts)

Selection and Storage

Store stuffed dates in an airtight container in the refrigerator for up to a week. For extended freshness, avoid pre-stuffing and instead prepare them shortly before serving.

Common Questions About Stuffed date Nutrition

What is the nutritional content of stuffed dates?

Stuffed dates are nutrient-dense and can vary slightly depending on the filling. Typically, one medium stuffed date (filled with nuts like almonds or walnuts) contains about 75-100 calories, 2-3 grams of protein, 10-15 grams of natural sugar, and small amounts of fiber (1-2 grams). They are also rich in potassium, magnesium, and antioxidants from both the date and fillings.

Are stuffed dates compatible with a keto or low-carb diet?

Stuffed dates are not ideal for keto or strict low-carb diets due to their high natural sugar content. A single stuffed date can contain 10-15 grams of carbohydrates, primarily from natural sugars found in dates. However, they can be enjoyed in moderation on less strict low-carb plans if allowances are made for their carb content.

What are the health benefits of eating stuffed dates?

Stuffed dates provide a quick energy boost due to their natural sugars, making them ideal for pre- or post-workout snacks. They are also a good source of dietary fiber, antioxidants, and minerals like potassium and magnesium, which support heart health and muscle function. However, due to their high sugar content, they should be consumed in moderation to avoid blood sugar spikes.

What is a recommended portion size for stuffed dates?

A recommended portion size of stuffed dates is 2-3 pieces per serving, which equates to approximately 150-300 calories depending on the filling. This portion provides a nutrient boost while helping to limit excessive sugar intake, making it a balanced snack option.

How do stuffed dates compare to plain dates or other sweet snacks?

Stuffed dates are more nutrient-dense than plain dates because the filling (e.g., nuts, cheese, or nut butter) adds protein, healthy fats, and vitamins like vitamin E. Compared to processed sweets like candy, stuffed dates are a healthier alternative as they are free of added sugars and supply natural energy along with beneficial nutrients.

Data Sources & Scientific References