1 serving (48 grams) contains 133 calories, 1.1 grams of protein, 0.0 grams of fat, and 36.0 grams of carbohydrates.
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Nutrition Information
Calories |
665.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5.0 mg | 0% | |
| Total Carbohydrates | 180 g | 65% | |
| Dietary Fiber | 16.0 g | 57% | |
| Sugars | 160.0 g | ||
| protein | 5.5 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100.0 mg | 7% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 835.0 mg | 17% | |
* 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 Two dates
Dates are the sweet fruits of the date palm tree (Phoenix dactylifera), native to the Middle East and North Africa, where they have been cultivated for thousands of years. These fruits are staple ingredients in Middle Eastern and North African cuisines and are often used in desserts, snacks, and savory dishes. Nutritionally, dates are rich in carbohydrates, primarily natural sugars, making them a quick energy source. They also provide fiber, potassium, magnesium, vitamin B6, and antioxidants like polyphenols. While they are calorie-dense, they lack fat and are cholesterol-free, making them an attractive natural sweetener or snack option.
Health Benefits
- Dates are high in dietary fiber (6.7 grams per 100 grams), which helps promote digestive health and prevents constipation.
- Rich in potassium (696 mg per 100 grams), dates support heart health by aiding in blood pressure regulation.
- Contain antioxidants like flavonoids and phenolic acid that combat oxidative stress and may reduce the risk of chronic diseases.
- Vitamin B6 (0.25 mg per 100 grams) in dates contributes to better brain health and helps with neurotransmitter functioning.
- Magnesium (54 mg per 100 grams) found in dates supports muscle and nerve function as well as bone health.
Dietary Considerations
Selection and Storage
Store dates in an airtight container in a cool, dry place to maintain freshness for several months. Refrigeration can extend their shelf life.
Common Questions About Two dates Nutrition
What is the nutritional content of two dates?
Two Medjool dates contain approximately 133 calories, 1 gram of protein, 0.1 grams of fat, and 36 grams of carbohydrates, including about 3.2 grams of dietary fiber and 32 grams of natural sugars. They also provide key vitamins and minerals such as 26 mg of calcium, 0.3 mg of iron, 281 mg of potassium, and small amounts of magnesium and vitamin B6.
Can I eat two dates on a keto diet?
Dates are not typically considered keto-friendly due to their high carbohydrate content. With 36 grams of carbohydrates in two dates, they can quickly exceed the daily carb limit of most ketogenic diets, which is generally around 20-50 grams of net carbs per day.
What are the health benefits or concerns of eating two dates?
Two dates can provide a quick source of natural energy thanks to their natural sugars, as well as a good dose of fiber to support digestion. They are rich in potassium, which helps maintain healthy blood pressure. However, their high sugar and calorie content can be a concern for those managing blood sugar levels or trying to lose weight if consumed in excess.
What is the recommended serving size for dates?
A typical serving size for dates is 2-3 medium-sized dates, depending on your dietary goals and calorie intake. Eating two dates provides a balance of nutrients and natural energy without significantly increasing calorie or sugar consumption.
How do dates compare to other sweet snacks like raisins or dried apricots?
Dates are higher in calories and sugar compared to raisins and dried apricots. For example, two Medjool dates contain about 133 calories and 32 grams of sugar, whereas a 1-ounce serving of raisins (about 28 grams) has 85 calories and 19 grams of sugar. Dried apricots are lower still, with around 67 calories and 15 grams of sugar per ounce, making dates the richest in energy and sweetness among these options.
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.
