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Date Calories

Written by Sky Taylor, Diet Bites

Calories in Fresh Dates

One common date contains about 3 calories in its raw state. A Medjool contains about 15 and is packed with potassium content.

When we move into the Dried Fruit Territory, out come the big guns.

In this situation, small cannons as the caloric values spike greatly bring those 3 teensy calories to almost seven times their value at 20 each.

But we're all familiar with the saying, "You have to spend money to make money," as well as, "I saved money by spending money."

Depending upon how you look at things, when you spend your caloric bucks on this specimen - you're going to get a whole lot in return in the area of nutritional values.

The Nutritional Facts for Dates, Deglet (Common) and Medjool Varieties

When you purchase this sweet fruit at your local market, you're more likely than not purchasing the Deglet Noor which is the common variety. Just like cabbage - there are many species of some foods; the green head that most Americans are familiar with (jealously aside) is known as common green cabbage.

When the dried variety comes into the nutritional picture, the caloric values spike; therefore - use great moderation because these babies are so tasty that it is easy to become carried away in their glory.

About five dried dates equal about 100 calories, which makes an excellent snack as they are packed with punch in the areas of potassium, dietary fiber and protein content.

And they are naturally low in dietary fat and contain no cholesterol to block those precious arteries. Rather than damage heart health, they add a positive boost.

Dates provide a healthy low fat snack alternative and are low in sodium, but actually contain little to no Vitamin C - which is rare for fruits.  The Deglet Noor contains just a tinge at 0.4 mg per 100 grams. The Medjool variety is Vitamin C-less.

Date Caloires, Nutrition Facts, Dried State

Vitamins, Minerals

 

100 Grams

1 Cup Chopped

1 Pitted Date

Energy, Calories

kcal

282

415

20

Protein

g

2.45

3.60

0.17

Total lipid (fat)

g

0.39

0.57

0.03

Carbohydrate, by difference

g

75.03

110.29

5.33

Fiber, total dietary

g

8.0

11.8

0.6

Sugars, total

g

63.35

93.12

4.50

Minerals

Calcium, Ca

mg

39

57

3

Iron, Fe

mg

1.02

1.50

0.07

Magnesium, Mg

mg

43

63

3

Phosphorus, P

mg

62

91

4

Potassium, K

mg

656

964

47

Sodium, Na

mg

2

3

0

Zinc, Zn

mg

0.29

0.43

0.02

Vitamins

Vitamin C, total ascorbic acid

mg

0.4

0.6

0.0

Thiamin

mg

0.052

0.076

0.004

Riboflavin

mg

0.066

0.097

0.005

Niacin

mg

1.274

1.873

0.090

Vitamin B-6

mg

0.165

0.243

0.012

Folate, DFE

g

19

28

1

Vitamin B-12

g

0.00

0.00

0.00

Vitamin A, RAE

g

0

0

0

Vitamin A, IU

IU

10

15

1

Vitamin E (alpha-tocopherol)

mg

0.05

0.07

0.00

Vitamin D (D2 + D3)

g

0.0

0.0

0.0

Vitamin D

IU

0

0

0

Vitamin K (phylloquinone)

g

2.7

4.0

0.2

Lipids, Fatty Acid Totals

Fatty acids, total saturated

g

0.032

0.047

0.002

Fatty acids, total monounsaturated

g

0.036

0.053

0.003

Fatty acids, total polyunsaturated

g

0.019

0.028

0.001

Cholesterol

mg

0

0

0

 

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